by Syed Shaheer Abbas The speed of life can seem unrelenting at times, with responsibilities tugging us in many ways. Stress can quickly infiltrate our daily routine, whether it is due to job commitments, family obligations, or just the unforeseen turns life takes. Maintaining mental health requires an understanding of and ability to manage stress, and this article will discuss practical methods for preventing it. What is Stress, Exactly? Our bodies naturally react to stress when we feel endangered. It sets off the "fight-or-flight" reaction, a survival strategy meant to keep us safe. Chronic stress negatively affects both mental and physical health, although brief episodes of stress can occasionally inspire us or help us avoid danger. The secret is to understand how to properly control it. 1. Determine What Causes Your Stress The first step in reducing stress is identifying its underlying causes. Some situations, like an impending deadline at work or a disagreement with a buddy, make it clear. In other cases, the cause may be more subtly expressed, such as a recurring sense of uneasiness or pressure to live up to social norms. Tracking your stresses in a notebook might be a helpful practice. Identifying patterns makes it easier to deal with or reinterpret the problems. 2. Engage in mindfulness and deep breathing exercises Stress management techniques that work very well include deep breathing exercises and mindfulness activities. By triggering the body's relaxation response, these methods neutralize the stress reaction. Taking a deep breath via your nose for four counts, holding it for four counts, and then gently releasing it through your mouth for four counts is a basic exercise. Continue doing this cycle until you feel at ease.  Conversely, mindfulness promotes us to be judgment-free and totally present in the moment. Think about mindful walking or even guided meditations, when you concentrate on the feel of each stride and the cadence of your breathing. 3. Have reasonable expectations Unrealistic expectations, whether they are established by others or by ourselves, cause stress for many of us. It's critical to learn how to create realistic objectives and recognize your boundaries. Recognize that it's acceptable to be imperfect and give yourself freedom to say "no" when needed. Large jobs might appear less daunting and more reachable when broken down into smaller, more achievable phases. 4. Continue to Lead a Healthier Lifestyle When it comes to stress management, exercise, sleep, and nutrition are frequently undervalued. A well-balanced diet gives your body the energy it needs to work efficiently. Omega-3 fatty acid-rich foods, such walnuts and salmon, are proven to protect your body against the impact of stress. Regular exercise also produces endorphins, which are feel-good substances that improve your mood. Finding an activity you like, whether it's yoga, dancing, or a brisk stroll, may significantly reduce your stress levels. Getting enough sleep is equally crucial since being tired can make you feel more stressed and irritable. 5. Maintain Contact with a Helpful Network People are social beings by nature. It might be comforting to talk about your difficulties with family members or close friends. Just talking about what's bothering you might sometimes ease the weight. If your stress becomes too much to handle, think about joining online forums or support groups where others have gone through similar things. Speaking with a mental health specialist can also offer insight and direction. 6. Make Time for Personal Care Make time on a regular basis to do the activities you enjoy. Everybody has a distinct definition of self-care, which may include gardening, reading a book, taking a warm bath, or just spending time in nature. Making happiness and relaxation a priority is not selfish; rather, it is essential to your general wellbeing. 7. Reduce Your Contact with Stressors This might entail spending less time with people who deplete your energy or unplugging from social media. Limiting exposure when you can is crucial, even if it's not always possible to avoid some stresses. A stress buffer can be created by establishing limits, such as work-free weekends or specific areas of the house where technology is not allowed. 8. Have More Laughs Although it may seem straightforward, laughing is a really effective way to reduce stress. It stimulates your heart, lungs, and muscles while lowering stress and increasing oxygen intake. Spend time with individuals who make you laugh, read a humorous book, or watch a hilarious movie. It's a simple yet effective method to improve your mood. In conclusion Although stress is a common occurrence, it may be efficiently managed with the right techniques. Keep in mind that it's acceptable to ask for assistance and that even minor daily routines may have a big impact on your mood. Since every person's experience with stress is different, try out several methods to see which ones work best for you. It takes time to cultivate serenity in a chaotic environment, but each step you take to practice self-care and mindfulness is a win. Important Note: You should think about consulting a licensed mental health professional if you ever feel that stress is getting out of control or negatively affecting your day-to-day activities. The above techniques are not intended to take the place of expert treatment; rather, they are intended to help with general stress management though my personal experiences.

By Susan Gadegone Living with a learning disability presents unique challenges, particularly when one chooses not to utilize available disability resources. For many, the accommodations offered can feel stigmatizing or incompatible with personal learning styles. For me, I tried learning accommodations, but they didn’t help me. This blog post is going to cover my experience of navigating college with an auditory processing disorder without relying on learning accommodations, while also managing mental health issues and striving to maintain a work-life balance. The Challenges of an Auditory Processing Disorder Auditory processing disorder affects the way the brain processes auditory information, making it difficult to understand and interpret sounds. This can be particularly challenging in a college setting, where lectures, discussions, and oral instructions are the norm. Without accommodations, students with APD must develop alternative strategies to succeed academically. Mental Health and the Academic Journey In addition to APD, managing a mental health diagnosis adds another layer of complexity to the college experience. Mental health issues can impact concentration, motivation, and overall well-being, making it harder to keep up with academic demands. Balancing mental health with the pressures of school requires a mindset of I’m going to go with the flow, the ups and downs, and understanding putting one's health first.  Choosing to not use disability services is a personal preference It took me two years using learning accommodations in class to realize I was not benefiting from them. I got extra time on tests, but I still did not get enough in class time to learn material enough to excel on the tests. I got a note taker, but I didn’t know how to use the notes to my advantage. While auditory processing was a diagnosis, I also had difficulty holding on to information so I could articulate what I was learning.  So, over the last 12 years I have come up with my own tools to learning concepts, and they do not work all the time. I would have rather had some form of accommodation that included more time with a professor, more hours with a private tutor, and a few days extra to submit assignments, but none of these were options.  One of the most significant lessons learned from navigating college with APD without resources is the importance of self-advocacy and understanding that it is up to you to navigate through classes, find resources, and do the hard work to work toward graduating. Adaptability and Creative Problem-Solving Living with APD without accommodations necessitates adaptability and creative problem-solving. Students must constantly find new ways to overcome auditory challenges, whether through technology, alternative study methods, or environmental modifications.  Resilience and Perseverance The journey through college with a learning disability and mental health challenges is undoubtedly tough, but it also builds immense resilience and perseverance. Each obstacle overcome is a testament to a student's determination and strength. This resilience is not only crucial for academic success but also for personal growth and future endeavors. It instills a sense of confidence and the belief that one can overcome any challenge with the right mindset and effort. The Mission to Graduate Despite the challenges, the mission to graduate college remains a powerful motivator. The desire to achieve academic success and the knowledge that a degree can open doors to future opportunities drive students to push through difficulties.  During my journey, I have had to change my definition of academic success. Because it is hard to get a good grade in some classes, I have chosen to rate academic success on the amount of work I put into a class, doing extra research about a topic, and being committed to staying on track with due dates. It is not easy to have auditory processing and mental health struggles in life, and it has unfortunately contributed to grades at times that feel deflating. Putting in a week of work studying for a test and getting a D or C makes one feel like they are unable to learn concepts.  I have learned that the way school is designed, it is not designed for my learning style.  Conclusion Navigating college with an auditory processing disorder, mental health issues, and without utilizing disability resources is a formidable challenge. However, it is also a journey of growth, learning, and self-discovery. The mission to graduate is not just about earning a degree; it is about proving to oneself that with determination and hard work, anything is possible. Sometimes a person has to choose the harder route that in the long run is most beneficial.

Anonymous Author As a high school rower, I train six days a week and three to four hours each day. As a rower I row on the water, erg (indoor rowing machine), run, lift, and bike. When I developed a health condition, my performance began to deteriorate. Many athletes experience injuries or physical setbacks, and the mental effects can be detrimental. In the fall of my sophomore year, I was making immense strides on the erg, gaining confidence as my team approached the spring racing season. Unfortunately, during winter break I developed a sickness that inhibited my breathing. As such I was prescribed steroids to alleviate the illness. The use of steroids contributed to my developing Gastroesophageal Reflux Disease (GERD) that greatly inhibited my athletic performance. For the next 6 months, my aerobic capacity worsened. I was transparent with my coaches about my health condition, yet felt pressured to continue with high-intensity workouts. I had to alter my diet completely and was unable to eat most food without pain; the medication that I was taking hardly led to positive results. I was exhausted and defeated after every workout. The ‘tough-it-out’ mentality within my athletics organization further harmed my physical condition, worsening my mental state. My mind was only on my sport;  I was getting distracted from my other responsibilities. My schoolwork was slipping, I could not sleep, and was very unorganized and barely eating. Individuals told me I could not perform because I wasn’t pushing hard enough, or that I was too ‘skinny,’ which invalidated my physical issue. Up until the end of the season, both my physical and mental condition worsened. I struggled with depression, isolation, and self-injury. I had to take an indefinite step away from the sport, come summer as my athletic performance was only deteriorating. Many athletes go through injuries. Some are minor, others chronic, and others threaten an athlete's career. For some student-athletes, these injuries can unveil serious psychological issues such as depression, substance abuse, anxiety, and eating disorders. Moreover, as a student-athlete's athletic future becomes more uncertain it is very easy to feel a loss of identity and a sense of failure. If you are an injured athlete and are experiencing persistent irritability, apathy, sleep disturbance, and frequent crying/emotional outbursts, you are not alone and you can receive help. 988 is a free, confidential resource you can call or text 24/7 to talk with counselors. If you have understanding coaches, discuss the mental health concerns you are having and the worries synonymous with your injury. If you do not have a supportive environment or culture within your athletic world, you are not alone. There are many resources outside of your athletic space that can aid you mentally. Talking to parents, friends, counselors, or mental health providers can help you in these difficult times. Throughout my mental health journey, I was met with thoughts of ‘Why me?’.  I believed I could find athletic success through the sport; the advent of my chronic health issues squashed this confidence. Practicing gratitude and empathy helped me validate and move on from these bubbled self-deprecating feelings. Moreover, to improve my mental well-being I involved myself in activities outside of the sport, self-reflected, and kept an open mind. Reframing athletic goals is imperative. Accepting the situation takes time and patience, but it's the reality many injured athletes have to face.  The injury that you face is a ‘loss’ and it IS valid. The grief you may be experiencing matters and you are not alone.