- Get enough sleep. It may be tempting to hit the hay at 4 a.m. and then attend an 8 a.m. class, but shortchanging yourself on rest can increase your stress level. “Winging it on not much sleep has a profound effect on how we experience the stressors of the day,” Forbes says. Plus, insufficient sleep can put you at risk for serious illnesses, such as diabetes, obesity, and depression. Adults typically need seven to nine hours of sleep a night for best health. Forbes also recommends that you align your sleep schedule with normal resting hours by getting to bed before midnight, rather than staying up until dawn and sleeping until mid-afternoon. “The more that our internal clock is closely aligned with the clock of the sun, the better it is,” Forbes says.
- Eat well. A steady diet of pizza and vending-machine fare can decrease energy levels in the body, leading to a lower threshold for stress. “You end up feeling very tired and looking for the same [junk food] to kick you back up,” Forbes says. “It’s a lousy cycle of hunting for short-term comfort food or sugar highs that actually keep you feeling worse.” Follow a diet rich in vegetables, fruits, and whole grains.
- Exercise. When you’re stressed, moving around may be the last thing you feel like doing. But as little as 20 minutes a day of physical activity can reduce stress levels. Forbes says just three or four half-hour sessions can lighten stress considerably. As for what type of exercise, try something that you enjoy doing, like swimming or yoga. “You’re not going to continue something you don’t like,” Forbes notes.
Avoid unnatural energy boosters. Artificial stimulants like caffeine pills or prescription meds may help you stay awake for that all-night study session, but putting off your body’s need to sleep will ultimately result in an energy crash, resulting again in a greater susceptibility to stress.