Managing Stress: How to Keep Calm and Stay Healthy

Discover effective strategies for managing stress and its impact on your health. Learn how to stay calm and proactive.

stress management, proactive health, mental wellness, stress relief tips, health podcast, staying calm

Saturday, August 24, 2024

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Episode 9 | Managing Stress: How to Keep Calm and Stay Healthy

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Key Takeaways:

Stress impacts both physical and mental health significantly
Effective stress management involves relaxation techniques and lifestyle changes
Time management and prioritization are crucial for reducing stress
Building a strong social support network is essential for stress relief
Seeking professional help is a sign of strength when stress becomes overwhelming

Transcription:

                Hey there, wellness warriors! It's Alex, your friendly neighborhood health coach, coming at you with another episode of "Balanced Living." Today, we're diving into a topic that I'm sure has touched all of our lives at some point – stress. You know that feeling when your to-do list is longer than a CVS receipt, and your coffee mug is working overtime? Yeah, we've all been there.

But here's the thing – stress isn't just about feeling frazzled. It's like that uninvited guest at a party who doesn't just raid the snack table but messes with the whole vibe of your body and mind. [chuckles] I remember when I was juggling my coaching business, podcast, and trying to maintain some semblance of a social life. Let's just say my stress levels were higher than my coffee intake – and that's saying something!

Stress can be sneaky. It's not just about feeling overwhelmed; it can actually impact your physical health. We're talking potential heart issues, weight fluctuations, and even a weakened immune system. Remember that time you got sick right after a big project deadline? Yep, stress might have been the culprit there.

But it's not just your body that takes a hit. Stress can mess with your mind too. It's like having a gloomy cloud following you around, affecting your mood, focus, and even your relationships. Have you ever snapped at your partner or friend over something small and wondered, "Where did that come from?" Hmm, stress might have been pulling the strings there.

Now, I know what you're thinking – "Alex, you're stressing me out about stress!" [laughs] But hang tight, because understanding stress is the first step to tackling it. It's like knowing your opponent in a game of chess. Once you recognize how stress is impacting you, you can start making moves to counteract it.

So, as we continue this episode, we'll explore some practical strategies to manage stress. Trust me, they're game-changers. We'll talk about everything from simple relaxation techniques you can do at your desk to lifestyle tweaks that can make a big difference. 

Remember, stress might be a part of life, but it doesn't have to run the show. Stay tuned, because we're about to equip you with some serious stress-busting superpowers. And hey, if nothing else, listening to my soothing voice for the next few minutes might just be the stress relief you need. [chuckles] So, let's take a deep breath together and dive in!Alright, let's dive into the good stuff – how to actually manage this stress we've been talking about. Now, I'm not saying we can eliminate stress entirely (wouldn't that be nice?), but we can definitely learn to surf these waves instead of getting wiped out.

First up, relaxation techniques. I know, I know, when you're stressed, the last thing you want to hear is "just relax!" But hear me out. It's not about lounging on a beach (though that sounds pretty great). It's about finding little pockets of calm in your day. For me, it's my morning meditation. Just five minutes of focusing on my breath can set the tone for my entire day. It's like hitting the reset button on my brain.

But maybe meditation isn't your thing. That's cool! Maybe it's taking a mindful walk during your lunch break, really noticing the world around you. Or how about mindful eating? Instead of scarfing down your lunch while answering emails, try really savoring each bite. Trust me, your taste buds and your stress levels will thank you.

Now, let's talk time management. [chuckles] I used to think I was great at multitasking until I realized I was just doing multiple things poorly at once. Game changer? Prioritizing tasks. I started asking myself, "What's the one thing I need to do today that will make everything else easier?" Focus on that first, and suddenly your day feels a lot more manageable.

And hey, it's okay to delegate. You don't have to be a superhero. Asking for help isn't a sign of weakness; it's a sign of smart management. Your colleagues, friends, or family might be more than happy to lend a hand – you just need to ask.

Now, I can't stress this enough (pun totally intended) – lifestyle changes are crucial. Getting active, eating well, and sticking to a sleep routine are like the holy trinity of stress management. I remember when I started prioritizing my sleep – suddenly, I wasn't snapping at every minor inconvenience. Who knew eight hours of shut-eye could make such a difference?

And here's a controversial one – sometimes, you need to limit your contact with stressors. That might mean taking a break from doom-scrolling the news or setting boundaries with that one friend who always brings drama. It's not about burying your head in the sand; it's about protecting your peace.

Lastly, don't underestimate the power of social support. Talking to friends and family about your stress isn't just venting – it's processing. Sometimes, just saying your worries out loud can make them seem more manageable. And if things feel overwhelming, there's absolutely no shame in seeking professional help. A therapist or counselor can offer tools and perspectives you might not have considered.

Remember, managing stress is a skill, and like any skill, it takes practice. Be patient with yourself. You wouldn't expect to run a marathon without training, right? Same goes for stress management. Start small, be consistent, and before you know it, you'll be handling stress like a pro. And hey, if you need more tips, you know where to find me – at Nutritionaly.com. Now, let's take a deep breath and move on to our next topic, shall we?Let's dive deeper into relaxation techniques, shall we? Now, I know what you're thinking – "Alex, I don't have time to relax!" But here's the thing: relaxation isn't a luxury, it's a necessity. It's like recharging your phone – you wouldn't expect it to run forever without plugging it in, right?

So, let's talk about some practical ways to unwind that won't have you rearranging your entire schedule. First up, breathing exercises. I know it sounds simple, but trust me, it's powerful. Try this with me: take a deep breath in for four counts, hold it for four, then exhale for four. Feel that? That's your body starting to calm down already. You can do this anywhere – in line at the grocery store, during a stressful meeting, or even while stuck in traffic.

Now, let's talk about progressive muscle relaxation. This one's a game-changer, especially if you carry tension in your body. Start at your toes, tense them up for a few seconds, then release. Work your way up your body, tensing and relaxing each muscle group. By the time you reach your head, you'll feel like you've had a mini-massage.

Here's a personal favorite of mine: guided imagery. Close your eyes and imagine your happy place. Maybe it's a beach, a forest, or even your childhood treehouse. Engage all your senses – what do you see, hear, smell, feel? I once did this during a particularly stressful presentation, and it helped me stay grounded and focused.

Now, I know we touched on meditation earlier, but let's break it down a bit more. You don't need to sit cross-legged on a mountaintop to meditate. Start with just two minutes a day. Focus on your breath, and when your mind wanders (because it will), gently bring it back. It's like training a puppy – it takes patience, but the results are worth it.

Here's one that might surprise you: laughter. Yes, laughter is a fantastic stress-buster. Watch a funny video, call that friend who always cracks you up, or even try laughter yoga. [laughs] I once attended a laughter yoga class, and let me tell you, it's impossible to feel stressed when you're belly-laughing with a room full of strangers.

And let's not forget about the power of touch. A hug, a massage, or even petting your dog can release oxytocin, the feel-good hormone. I started giving myself a quick hand massage during my work breaks, and it's amazing how much it helps reset my mood.

Remember, the key is to find what works for you. Maybe it's coloring, knitting, or even just taking a quiet moment to enjoy your coffee without any distractions. The important thing is to make relaxation a regular part of your routine, not just something you do when you're at your breaking point.

And hey, if you're struggling to find time for relaxation, try integrating it into your existing routine. Do some deep breathing while you're in the shower, practice mindfulness while you're eating lunch, or try a walking meditation on your way to work.

Relaxation isn't about escaping your life; it's about enhancing it. It's giving yourself the tools to navigate stress more effectively. So, I challenge you to try at least one of these techniques this week. Your mind and body will thank you. And remember, for more tips on stress management and overall wellness, you can always visit us at Nutritionaly.com. Now, let's take a deep breath and move on to our next topic – you're going to love this one!Alright, wellness warriors, let's tackle a biggie – time management and prioritization. You know that feeling when you're juggling a million tasks and your to-do list seems to be breeding? Yeah, we've all been there. But here's the secret: it's not about doing more; it's about doing what matters most.

Let me share a personal story. A few years back, I was drowning in tasks – client sessions, podcast recordings, blog posts, not to mention trying to have a social life. I felt like a hamster on a wheel, always busy but never getting anywhere. Sound familiar?

That's when I discovered the magic of prioritization. I started asking myself, "What's the one thing I can do today that will have the biggest impact?" It's like finding the keystone in an arch – focus on that, and everything else falls into place.

Here's a simple trick I use: the Eisenhower Matrix. Imagine a box divided into four quadrants. You've got urgent and important tasks (do these now), important but not urgent (schedule these), urgent but not important (delegate if possible), and neither urgent nor important (maybe these don't need doing at all). It's like having a personal assistant in your head, helping you sort through the chaos.

Now, let's talk about the myth of multitasking. [chuckles] I used to pride myself on being a great multitasker until I realized I was just doing multiple things poorly at once. Try this: set a timer for 25 minutes and focus on one task. No phone, no email, no distractions. It's called the Pomodoro Technique, and it's a game-changer. You'll be amazed at how much you can accomplish in these focused bursts.

Here's another tip: learn to say no. I know, it's hard, especially if you're a people-pleaser like I used to be. But remember, every time you say yes to something, you're saying no to something else. Guard your time like it's the most precious resource you have – because it is!

And let's talk about the power of planning. I spend 10 minutes every evening planning for the next day. It's like setting out your clothes the night before – it makes the morning so much smoother. Plus, it gives your brain a chance to mull over tasks while you sleep. I've had some of my best ideas pop up during my morning shower, all because I prepped my mind the night before.

Now, here's a controversial one – sometimes, good enough is good enough. Perfectionism can be a real time-suck. Ask yourself, "Will this extra hour of tweaking really make a significant difference?" If not, it might be time to call it done and move on.

Remember, time management isn't about squeezing more into your day. It's about making room for what truly matters. That might mean work projects, or it might mean time with family, self-care, or pursuing a passion project. The goal is to end each day feeling satisfied, not just busy.

And hey, if you're struggling with time management, don't beat yourself up. It's a skill, and like any skill, it takes practice. Start small. Try one new technique this week and see how it feels. Adjust as needed. You've got this!

Remember, for more tips on time management and other wellness strategies, you can always visit us at Nutritionaly.com. Now, let's take a deep breath and move on to our next topic – it's a good one, trust me!Alright, let's shift gears and talk about something that's close to my heart – healthy lifestyle choices. Now, I know what you might be thinking: "Oh great, here comes the kale smoothie lecture." [chuckles] But hang with me here, because making healthy choices doesn't have to mean overhauling your entire life overnight.

Let's start with the basics – food. You've heard the saying, "You are what you eat," right? Well, it's true, especially when it comes to stress management. Think of your body like a high-performance car. You wouldn't put low-grade fuel in a Ferrari, would you? Same goes for your body. Feeding it nutrient-rich foods gives you the energy to tackle stress head-on.

Now, I'm not saying you need to become a health food guru overnight. Start small. Maybe it's swapping out your afternoon candy bar for a handful of nuts and berries. Or adding an extra serving of veggies to your dinner plate. These little changes add up, and before you know it, you're craving the good stuff.

Let's talk about the elephant in the room – exercise. I know, I know, when you're stressed, the last thing you want to do is hit the gym. But here's the thing: exercise is like a magic pill for stress relief. It pumps up your endorphins, those feel-good chemicals in your brain. Plus, it's a great way to burn off that nervous energy.

But here's the secret – it doesn't have to be intense. You don't need to train for a marathon to reap the benefits. A brisk walk around the block, a quick yoga session in your living room, or even a dance party in your kitchen while making dinner – it all counts. The key is to find something you enjoy. For me, it's a mix of yoga and strength training. It keeps me balanced, both physically and mentally.

Now, let's chat about sleep. Oh, sweet, glorious sleep. [sighs] It's not just a luxury; it's a necessity. Think of it as your body's reset button. Aim for 7-9 hours a night. I know it can be tempting to sacrifice sleep to get more done, but trust me, you're doing yourself a disservice. When I started prioritizing my sleep, my productivity skyrocketed, and my stress levels plummeted.

Here's a pro tip: create a bedtime routine. It's like a lullaby for adults. Maybe it's reading a book, doing some light stretches, or practicing gratitude. Signal to your body that it's time to wind down. And please, for the love of all things healthy, keep screens out of the bedroom. That blue light is not your friend when it comes to quality sleep.

Let's not forget about hydration. It's amazing how many of us walk around mildly dehydrated without even realizing it. And guess what? Dehydration can masquerade as fatigue and irritability – two things you definitely don't need when you're stressed. So, keep that water bottle handy. Your body and your mood will thank you.

Lastly, let's talk about the power of saying no to unhealthy coping mechanisms. It can be tempting to reach for that glass of wine or pint of ice cream when stress hits. And while there's nothing wrong with the occasional indulgence, relying on these as your go-to stress relievers can create more problems than they solve. Instead, try building a toolkit of healthy coping strategies – maybe it's calling a friend, journaling, or diving into a hobby you love.

Remember, making healthy lifestyle choices isn't about perfection. It's about progress. Every small step counts. And if you slip up? That's okay. Dust yourself off and start again. Your body and mind are resilient, and they deserve your best effort.

For more tips on healthy living and stress management, don't forget to check out Nutritionaly.com. Now, let's take a deep breath and move on to our next exciting topic!Let's talk about something that's often overlooked in our quest for wellness – building social support networks. You know, as humans, we're wired for connection. It's not just a nice-to-have; it's a need-to-have, especially when it comes to managing stress.

Now, I get it. In our busy, hyper-connected yet somehow disconnected world, it can feel like a challenge to build and maintain real relationships. But trust me, it's worth the effort. Think of your social support network as your personal cheer squad, there to lift you up when stress tries to knock you down.

Let me share a personal story. A few years back, I was going through a particularly stressful time. Work was crazy, I was dealing with some family issues, and I felt like I was drowning. I had this misguided idea that I needed to handle it all on my own. You know, be strong, keep it together. But let me tell you, trying to be a lone wolf only made things worse.

It wasn't until I opened up to a friend over coffee that I realized the power of social support. Just talking about what I was going through lifted a weight off my shoulders. And you know what? My friend shared some of her own struggles, and suddenly, I didn't feel so alone.

So, how do we build these support networks? First, start with what you've got. Reach out to family and friends. I know it can feel vulnerable, but sharing your struggles (and your wins!) can deepen your connections. And hey, you might be surprised at how many people are going through similar things.

But don't stop there. Look for opportunities to expand your circle. Join a club, take a class, volunteer for a cause you care about. These are great ways to meet like-minded people. I joined a local hiking group a while back, and not only did I get some great exercise and stress relief, but I also made some fantastic friends who share my values.

Now, here's something important – building a support network isn't just about having people to lean on when times are tough. It's also about being there for others. It's a two-way street. When you support others, you're not only helping them, but you're also reinforcing your own sense of purpose and connection.

Let's talk about the digital world for a moment. Social media can be a double-edged sword when it comes to stress and support. On one hand, it can help us stay connected with far-flung friends and family. On the other, it can sometimes leave us feeling more isolated. The key is to use it intentionally. Seek out positive communities, engage in meaningful conversations, and don't be afraid to take a break when you need to.

Here's a challenge for you: This week, reach out to someone you haven't talked to in a while. It doesn't have to be a grand gesture. A simple text, a quick call, or even a funny meme can be a great way to reconnect. You never know, it might be just what they needed too.

And remember, it's okay to ask for help. Whether it's a friend, a family member, or a professional, reaching out when you're struggling isn't a sign of weakness. It's a sign of strength and self-awareness.

Building and maintaining social connections takes effort, but it's an investment in your mental and emotional wellbeing. It's like creating a safety net that catches you when stress tries to knock you off balance.

For more tips on building strong social connections and managing stress, don't forget to visit us at Nutritionaly.com. Now, let's take a deep breath and move on to our next topic – you're going to love this one!Alright, wellness warriors, it's time to put on our detective hats and dive into the world of stress sleuthing. That's right, we're talking about identifying and addressing stressors. Because let's face it, you can't slay the dragon if you don't know what it looks like, right?

First things first, let's talk about stress awareness. It's like being a stress meteorologist – you need to recognize the signs before the storm hits. Maybe for you, it's a tension headache creeping in, or suddenly finding yourself snapping at your partner over dirty dishes. For me, I know stress is knocking when I start reaching for that third cup of coffee before noon. [chuckles]

Here's a little exercise I love: the stress inventory. Take a week and jot down every time you feel stressed. What triggered it? How did your body react? What thoughts popped into your head? It's like creating a stress roadmap. And let me tell you, sometimes the results can be surprising. I once realized that my morning commute was a major stress trigger – who knew that changing my route could make such a difference?

Now, once you've identified your stressors, it's time to categorize them. I like to use what I call the "Three Bucket Method." Imagine you have three buckets: one for stressors you can change, one for stressors that will improve with time, and one for stressors beyond your control.

Let's break it down. Bucket one: changeable stressors. These are the ones you have power over. Maybe it's a messy desk that's cluttering your mind, or a habit of overcommitting yourself. These are your low-hanging fruit – tackle these first for some quick wins.

Bucket two: time-sensitive stressors. These are the ones that will naturally resolve themselves given time. Maybe it's a big project at work or planning a wedding. Remind yourself that this stress has an expiration date. It's not forever, even if it feels like it right now.

Bucket three: the unchangeables. These are the biggies – things like chronic health conditions or family dynamics. With these, it's all about changing your response, not the stressor itself. This is where those relaxation techniques we talked about earlier come in handy.

Now, here's the tricky part – sometimes a stressor can fit into more than one bucket. Take work stress, for example. Some aspects you can change (like improving your time management), some will pass with time (like a big project), and some you might not be able to change (like your company's culture). The key is to focus your energy where you can make the most impact.

Let's talk about the power of reframing. Sometimes, just changing how you look at a stressor can reduce its impact. I remember feeling overwhelmed about launching this podcast. But when I reframed it as an exciting opportunity to connect with more people, suddenly the stress felt more like excitement.

Here's a pro tip: create a stress-busting toolkit. This is your personal arsenal against stress. It might include things like your favorite calming playlist, a go-to breathing exercise, or the phone number of a supportive friend. Having these tools ready to go can make all the difference when stress strikes.

Remember, addressing your stressors isn't about eliminating stress entirely – that's not realistic or even desirable. A little stress can be motivating. It's about managing it, so it doesn't manage you.

And hey, if you're feeling overwhelmed by this process, that's okay. Start small. Pick one stressor to focus on this week. Small steps lead to big changes.

For more tips on identifying and managing your stressors, don't forget to check out Nutritionaly.com. We've got a whole treasure trove of resources waiting for you. Now, let's take a deep breath and move on to our next exciting topic!Alright, folks, let's dive into the toolbox of behavioral techniques for stress control. Think of these as your secret weapons in the battle against stress. They're practical, powerful, and best of all, you can start using them right away.

First up, let's talk about the power of routines. Now, I know "routine" might sound boring, but hear me out. Creating predictable patterns in your day can be incredibly calming for your nervous system. It's like giving your brain a road map for the day. For me, my morning routine is sacred. A bit of meditation, some journaling, and a good breakfast set the tone for my entire day. When life gets chaotic, this routine becomes my anchor.

Next, let's explore the magic of mindful walking. This isn't your average stroll. It's about being fully present in the moment. Feel your feet hitting the ground, notice the rhythm of your breath, observe the world around you without judgment. I started doing this during my lunch breaks, and let me tell you, it's like hitting the reset button on my stress levels.

Now, here's a technique that might surprise you: progressive muscle relaxation. It's like a body scan, but with a twist. Start at your toes and work your way up, tensing each muscle group for a few seconds, then releasing. It's amazing how much tension we carry without realizing it. The first time I tried this, I was shocked at how relaxed I felt afterward. It's like giving yourself a full-body massage with just your mind.

Let's talk about the power of positive self-talk. Our internal dialogue can be our worst enemy or our biggest cheerleader. Next time you're facing a stressful situation, pay attention to what you're telling yourself. Are you psyching yourself out or pumping yourself up? Try reframing negative thoughts into positive ones. Instead of "I can't handle this," try "This is challenging, but I have the skills to manage it." It might feel silly at first, but trust me, it works.

Here's a behavioral tool that's often overlooked: laughter. Yes, you heard me right. [chuckles] Laughter is a powerful stress-buster. It releases endorphins, reduces tension, and can even boost your immune system. So, queue up that funny video, call your hilarious friend, or try a laughter yoga class. I once attended a laughter yoga session, and let me tell you, it's impossible to feel stressed when you're belly-laughing with a room full of strangers.

Now, let's discuss the importance of setting boundaries. This is a big one, especially for all you people-pleasers out there. Learning to say no to things that don't serve you is crucial for stress management. It's not about being selfish; it's about self-preservation. Remember, every time you say yes to something, you're saying no to something else. Make sure you're saying yes to the right things.

Here's a technique I love: the worry window. Set aside a specific time each day – say, 15 minutes – where you allow yourself to worry. Outside of this window, if worries pop up, jot them down and save them for your designated worry time. It sounds counterintuitive, but it can really help contain anxiety.

Lastly, let's not forget the power of gratitude. Taking time each day to acknowledge what you're thankful for can shift your focus from what's stressing you out to what's going well. I keep a gratitude journal by my bed, and even on the toughest days, I can always find something to be grateful for.

Remember, these tools are like muscles – the more you use them, the stronger they become. Don't expect perfection right away. Start with one or two techniques that resonate with you and build from there.

And hey, if you're looking for more behavioral tools to add to your stress-busting arsenal, don't forget to check out Nutritionaly.com. We've got a whole section dedicated to stress management techniques. Now, let's take a deep breath and move on to our final topic – you won't want to miss this!Alright, wellness warriors, we've covered a lot of ground today, but there's one more crucial topic we need to discuss: knowing when it's time to seek professional help for stress management. This is a big one, folks, and it's close to my heart.

Let's be real for a moment. Sometimes, despite our best efforts, stress can become overwhelming. And you know what? That's okay. It doesn't mean you've failed or that you're weak. It means you're human. And sometimes, humans need a little extra support.

I'll share a personal story here. A few years back, I was going through a particularly tough time. Work was intense, I was dealing with some family issues, and I felt like I was barely keeping my head above water. I was using all the stress management techniques I knew, but nothing seemed to be working. That's when I realized it was time to call in the professionals.

So, how do you know when it's time to seek help? Well, there are a few red flags to watch out for. If you're experiencing persistent feelings of hopelessness or despair, if your stress is interfering with your daily life or relationships, or if you're turning to unhealthy coping mechanisms like excessive drinking, it might be time to talk to someone.

Other signs include changes in sleep patterns (either sleeping too much or too little), significant changes in appetite, difficulty concentrating, or feeling constantly on edge. If you're experiencing physical symptoms like chest pain, rapid heartbeat, or unexplained aches and pains, that's also a sign that stress might be taking a serious toll.

Now, I know there can be a stigma around seeking mental health support, but let me tell you, it's one of the bravest and smartest things you can do for yourself. Think of it this way: if you had a persistent pain in your knee, you wouldn't hesitate to see a doctor, right? Mental health deserves the same attention and care.

There are lots of options when it comes to professional help. You might start with your primary care physician, who can rule out any underlying physical issues and refer you to a mental health professional if needed. Therapists, counselors, and psychologists can provide valuable tools and strategies for managing stress. Some people find medication helpful, while others benefit from talk therapy or a combination of both.

Remember, finding the right professional might take some time. It's a bit like dating – you need to find someone you click with. Don't be discouraged if the first person you see isn't the right fit. Keep looking until you find someone who gets you and your needs.

And hey, seeking professional help doesn't mean you'll be in therapy forever. Sometimes, just a few sessions can provide you with the tools and perspective you need to get back on track.

Here's something important: if you're having thoughts of self-harm or suicide, please reach out for help immediately. There are crisis hotlines available 24/7 staffed by compassionate professionals who are there to listen and help.

Remember, seeking help is a sign of strength, not weakness. It shows that you value yourself and your well-being. It's an investment in your future happiness and health.

As we wrap up today's episode, I want to thank you for joining me on this journey through stress management. Remember, managing stress is a lifelong practice. Be patient with yourself, celebrate your progress, and don't hesitate to reach out for support when you need it.

For more resources on stress management and mental health, including a directory of mental health professionals, visit us at Nutritionaly.com. Take care of yourselves, wellness warriors. Until next time, this is Alex, reminding you that you've got this, and you're not alone.

References

"Manage Stress" by MyHealthfinder, Health.gov, Updated August 20, 2024.https://health.gov/myhealthfinder/health-conditions/heart-health/manage-stress
"How to manage and reduce stress" by Mental Health Foundation.https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress
"Tools for Managing Stress & Anxiety" by Dr. Andrew Huberman, Huberman Lab, March 8, 2021.https://www.youtube.com/watch?v=ntfcfJ28eiU
"Stress and Health: A Six-Lesson Unit Plan for High School" by American Psychological Association.https://www.apa.org/ed/precollege/topss/lessons/stress-health.pdf
"Tools for Managing Stress & Anxiety" by Dr. Andrew Huberman, Huberman Lab.https://www.hubermanlab.com/episode/tools-for-managing-stress-and-anxiety

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