Top 5 Tech Advancements Changing the Face of Education

There is no doubt that technology has become heavily integrated into our everyday lives. There is almost no escaping it. We rely on our cellphones and laptops for everything whether it be finding a recipe for dinner or researching the hottest stocks.

Education has also been heavily influenced by the integration of technology as it is fast becoming the only way to reach students. In addition to the use and promotion of several LMS, there have been several other tech advancements that have forever changed the face of education. The top 5 of these tech advancements include:

                                     

Social Media

While the use of social media in classrooms has raised a bit of alarm, the overall benefits of using social media far outweigh the detriments. By using social media platforms, such as Facebook and Twitter, in the classroom teachers have seen an increase in grades and classroom participation – even less sociable students have become more participatory. As social media becomes more prevalent in the everyday lives of students, teachers will have to integrate the platforms into the classroom if they wish to keep their students engaged.

Online Classrooms

Not everyone has the schedule that fits into the traditional university setting. For years, those that were unable to obtain a college degree through traditional means were simply left to do without. However, since the start of online degree programs, thousands have been able to pursue the degrees they want on their own time, affording them the opportunity to pursue more financially stable degrees.

Tablets

Classrooms are becoming more technologically involved than ever before. In fact, most students can’t even remember walking in to a classroom that didn’t have a computer or some piece of technology that was used on a regular basis. Tablets not only offer students the chance to browse for information in quick fashions, but they also allow them to more easily collaborate on projects and become more engaged in their learning process. They have become exceptional tools that soon every classroom will strive to have.

Smartphones

Schools have long battled the use of cell phones in school; however, the smartphone, like the tablet, have had different receptions. In addition to providing access to social media platforms which allow students to more freely interact, they also provide easy access to useful information which betters a child’s overall learning experience. They also offer numerous apps designed to help students better budget their time and create more efficient schedules to complete their school work.

Free Online Resources

Access to education online has by far been the biggest advancement in education. Like never before, students are able to access any type of information about any subject matter they choose. Khan Academy, YouTube, and numerous others forums have bettered the learning experience and allowed student access to resources necessary to supplement their own education.

As we continue to build upon our technological age, the use of the internet and different gadgets in the classroom will only become more and more prevalent. The classrooms that survive and thrive will be those that aren’t afraid to push the envelope and integrate current technologies into their curriculum.

SOURCE:  http://edudemic.com/2011/12/top-5-tech-advancements-changing-the-face-of-education/

E-Paper

E-Paper

Among the future inventions in e-readers is this paper thin, flexible film that reads like a magazine or newspaper.
LG Display, a manufacturer of thin-film transistor liquid crystal display panels has developed an 11.5 inch flexible e-paper display.
The 0.3 mm thick metal foil substrate resembles a traditional newspaper but operates as an e-reader.
The GIP (Gate-in-Panel) technology promises to be the next generation in digital display technology competing in the e-book market.
E-paper's ultra-thin, flexible and lightweight form reduces maintenance and power consumption costs but its scalable size encourages additional applications such as mounting to flat and curved surfaces like walls and pillars.

Source: lgdisplay.com

Face Lifting without surgery

 Amazing inventions that can give you a face lift without surgery by cooling your skin. Research at the Massachusetts General Hospital in Boston (Harvard Medical School) found that fat cells die when exposed to cold.
A patented skin cooling device was developed that freezes subcutaneous fat tissue without damaging the skin. The fat then breaks down and seeps out of the cells and is absorbed by the body naturally and safely.
The overlying skin then deflates and tightens over a period of a few months with obvious results within a few weeks. The face becomes smoother, toner and more attractive in appearance. The skin can tighten as much as 22% from just a single session with this amazing invention.

Face Lifting

A wrap is soaked with sterile saline and applied to the face. Then cold air is blown over the wrap to freeze the underlying fat cells. This is done without damaging the skin or surrounding tissues.

The photos on the right show the face lift before and after the procedure.

There is no pain medication or recovery time required because there are no needles, drugs, knifes, lasers or suction used in this process.

This non surgical face lift technology is known as cryolipolysis™ (cold lipolysis), which means the breakdown of fat by freezing.

The Food and Drug Administration approved this procedure in September, 2010 as a cooling technology for eliminating fat cells without harming the skin.

Thousands have already received this non surgical face lift procedure. The average cost is about $1500 to $3,000.

This technology was licensed to Zeltiq, a medical device company dedicated to developing and commercializingamazing inventions for non-intrusive cosmetic improvements.

Venture capital was provided by Advanced Technology Ventures, Frazier Healthcare Venture, Venrock and Aisling Capital.

Read about amazing inventions in tissue regeneration.

Source: msnbc.com; global.coolsculting.com;

Smart Grid Technology

Inventors Julie and Scott Brusaw are developing a smart grid technology from surfacing roads with solar panels rather than with asphalt and concrete.

They imagined a road surface made from a translucent, weatherproof material underneath which was embedded solar cells and electronics for controlling an array of sophisticated road elements such as lighting and ice melting.

Their vision was for an "intelligent highway system" powered by the sun. But if such a system was possible, they realized that it would have even a greater potential.

As Scott explains, there are 25,000 square miles (40,233 kilometers) of road surface in the United States. If that surface collected solar energy, with only a 15% efficiency, it would produce triple the amount of electricity used annually in the United States. In fact, it would produce enough electricity to meet the demand for the entire planet.

Currently, 3,000 utilities generate electricity from 5,400 power plants that derive 92% of their energy from fossil fuels, coal and nuclear fusion. This electricity is then delivered through an antiquated system of 150,000 miles (241,400 kilometers) of overhead and underground high-voltage transmission lines, relay stations, transformers and utility poles.

According to Kevin Kolevar, an assistant director for the Department of Energy, our electricity grid is in trouble, “If we don’t expand our capacity to to keep up with an increase in demand of 40 percent over the next 25 years, we’re going to see healthy grids become less reliable. Any disruption - like the downed transmission line that sparked the 2003 blackout in the Northeast - can cripple the network.” says Kolevar.

Brusaw points out that as the demand for electricity has been increasing over the decades (currently 4 trillion kilowatt-hours annually), the current aging grid system is inefficient (60% of energy generated into electricity is wasted as heat and 400 billion kilowatt-hours of electricity is lost through transmission).

"It can't handle the demand," he says. As a result blackouts are growing in frequency. In fact, on any given day, 500,000 Americans experience disruptions in their electricity, which amounts to economic losses of approximately $95 billion a year. 

Smart Grid Technology

The Brusaws envision their solar roadways as the ideal method for implementing a smart grid technology.

The roads would become "intelligent", with computerized digital sensors and the latest in communications technology. A sophistication that is non-existent in our current grid.

But is converting our highways, driveways and parking lots into smart solar panels the best solution? Brunson, an electrical engineer, thinks it is and others are starting to believe that he might be on to something.

In 2009, the Brusaws received $100,000 from the Federal Highway Administration to develop a prototype solar road panel.

In 2010, General Electric awarded them a $50,000 grant and in 2011, the Federal Highway Administration followed up with another grant for $750,000.

See Also: Smart Grid Technology, Solar Pop Cans

Sources: solarroadways.com; national geographic, july 2010; Photo credits: yourenvironmentalroadtrip.com

SOURCE: http://www.inventor-strategies.com/smart-grid-technology.html

Green Mattress

A green mattress is made of natural ingredients and not hazardous chemicals.

Barry Cik wanted a natural mattress for his new born grandson but couldn't find one.

As a board certified environmental engineer, Cik wanted a eco-friendly crib mattress for the birth of his first grandchild.

When he discovered that chemical-free mattresses were hard to find he decided to invent and manufacture his own using natural organic materials.

Chemicals

Many consumers are not fully aware of their exposure to toxins contained in their beds. This exposure is becoming an increasing concern because we spend a third of our lives sleeping.

It's also a concern because regulatory agencies have a difficult time keeping up with chemical science and determining "safe" exposure rates.

Synthetic foams contain polyurethane which emits harmful gases. Vinyl on mattress surfaces are made of polyvinyl chlorate which contain toxic phthalates. Mattress cores often contain glues and bonding agents that emit harmful "off-gases".

Toxic gas emitting chemicals such as boric acid or antimony trioxide are used as flame-retardants. The mattress covers may contain synthetics, stain resistant finishes, or dyes that emit gases like formaldehyde.

All these chemicals have been implicated as potential carcinogens and causes of endocrine and nervous system disorders.

Natural

Green mattresses and bedding use fabrics and batting made from animal or plant fibers that do not contain toxic chemicals.Fabrics labeled as GOTS (Global Organic Textile Standard), indicates that the fiber production was tracked to ensure that no pesticides, or other harmful chemicals are in the fabric.
Animal and plant fibers include such materials as wool, cotton, down, hemp, flax, alpaca, cashmere, silk, kapok, coconut husks and mohair.
Mattresses made from wool are inherently flame and mildew resistant. Mattresses made from corn-based materials, which use phosphorus salt as a flame-retardant, are alternatives to using chemical synthetics.
Organic cotton is a natural fill for mattresses and resembles the comfort (soft yet firm) of a traditional innerspring mattress.
Natural non-synthetic latex is a eco-friendly substitute for polyurethane foam cores because it is derived from Pará rubber trees. Natural latex is anti-microbial, hypoallergenic and dust mite resistant.
Bedding made from alpaca has pleasing natural colors so dyes are not used and it also insulates better than wool. Tussah and Dupoini silk fibers are dense, lightweight, and have the same insulating properties as wool.
Kapok is a fiber from the seedpods of the kopak tree, which is native to Central and South America. The fiber is harvested in rain forests without damaging the trees. It has the feel, comfort and insulating properties of down.
When businessman and inventor Jack Dell'Accio had a family member diagnosed with cancer his concern for environmental toxins motivated him to invent and patent a natural foam mattress.
"It has zero emissions and contains no adhesive or bonding agents," says Dell'Accio.
Green mattresses are not easily found in retail stores but many are available online usually with unconditional money-back guarantees.

Sources: National Geographic Green Guide

Biomimicry Creates New Tires

Biomimicry is the science that imitates nature to create new products.

Resilient Technologies, a Wisconsin based company, has created a tire that can't go flat.

Instead of using a pressurized air cavity, the tire design relies on a geometric pattern of six-sided cells that are arranged in a matrix like a honeycomb.

It has the same ride, reduced noise levels and heat generation as pressurized tires. The goal was to create an airless tire with uniform flexibility and load transfer that would endure tremendous wear and tear and still perform well.

The best design was found in nature, which was the honeycomb.

Source: www.resilienttech.com

Jet Man

Inventor and former Swiss Air Force fighter pilot, Yves Rossy, jumped from a plane over Calais, France and flew 200 mph crossing the English Channel in 13 minutes before landing in Dover, England.Earlier this year he unfolded the wings on his back and flew 186 mph (300 kilometers) above the Swiss Alps.
Using four small jet engines attached to his carbon wings, he climbed at 200 ft per minute before executing a series of stunts for a crowd of reporters watching from a mountain top.
The spectacular demonstration was the first public revelation of his latest invention, which he spent five years developing.
"It is absolute freedom" says Rossy.
The inventor says his 120 lb Jetman suit will eventually be available to the public but it's still a few years away.
The flight over the English Channel was his second public demonstration. He is planning his next flight through the Grand Canyon.
Update: Yves Rossy has completed his flight over the Grand Canyon. He jumped out of a helicopter at 2,440 metres (8,000 feet) and soared over the Canyon at 330 km (205 mph) for eight minutes before deploying his parachute.
"My first flight in the US is sure to be one of the most memorable experiences in my life, not only for the sheer beauty of the Grand Canyon but the honor to fly in sacred Native American lands," said Rossy.

Sources: jet-man.com;swissinfo.ch/jetman 

Gyro Technology

This wild new motorcycle, invented by 19-year-old Ben J. Poss Gulak, is among the latest inventions to capture attention.

Debuting at the National Motorcycle Show in Toronto, the "Uno" uses gyro technology for balance and acceleration.

It's a battery charged machine that accelerates by leaning forward and slowing down by leaning backwards.

The Uno weighs approximately 129 pounds (58 kg.) and has a top speed of 25 mph (40 klms).

Update: Since featuring Ben's invention, he has continued to develop and progress with his innovative product.

He won second place in the Intel International Science and Engineering Fair, and first prize in Popular Science's Invention Awards. Ben also appeared on the Tonight Show with Jay Leno and on the popular invention television show "Dragon's Den" where he received 1.25 million dollars from investors.

Gulak continues to develop and commercialize his invention while studying engineering at the Massachusetts Institute of Technology. The latest prototype, known as the Uno 3, can automatically transform itself from a uno-dicycle into a conventional looking motorcycle, which allows for greater acceleration, speed and stability.

Ben shares this advice for inventors, "When you have an idea, it's easy to get discouraged. There are so many people who will tell you that you're wasting your time. The biggest thing is to not let people get you down. If you really believe in something - keep going after it because there is always a way and you can make your dreams come true."

Source: bpg-motors.com 

Can Cars Use Water for Fuel?

Water won't aid fuel economy in today's cars, but it may help power the hydrogen cars of tomorrow

There are a number of online marketing offers of kits that will convert your car to “run on water,” but these should be viewed skeptically. These kits, which attach to the car’s engine, use electrolysis to split the water (H2O) into its component molecules—hydrogen and oxygen—and then inject the resulting hydrogen into the engine’s combustion process to power the car along with the gasoline. Doing this, they say, makes the gasoline burn cleaner and more completely, thus making the engine more efficient.

But experts say the energy equation on this type of system is not, in reality, efficient at all. For one, the electrolysis process uses energy, such as electricity in the home or the on-board car battery, to operate. By the laws of nature, then, the system uses more energy making hydrogen than the resulting hydrogen itself can supply, according to Dr. Fabio Chiara, research scientist in alternative combustion at the Center for Automotive Research at Ohio State University.

Moreover, Chiara says, the amount of greenhouse gases produced by the vehicle “would be much larger, because two combustion processes [gasoline and hydrogen] are involved.” Finally, there is a safety consideration for consumers who add these devices to their cars. “H2 is a highly flammable and explosive gas,” he says, and would require special care in installation and use.

The electrolysis process could be viable in saving energy if a renewable, non-polluting energy source such as solar or wind could be harnessed to power it, although capturing enough of that energy source on board the car would be another hurdle.

Researchers today put more focus on using hydrogen to power fuel cells, which can replace internal combustion engines to power cars and emit only water from the tailpipe. And though hydrogen is combustible and can power an internal combustion engine, to use hydrogen in that way would squander its best potential: to power a fuel cell.

Hydrogen fuel cell cars are gaining traction, but commercialization of hydrogen fuel has not yet been accomplished. “The potential benefits of fuel cells are significant,” say researchers at the U.S. Department of Energy’s National Renewable Energy Laboratory (NREL). “[H]owever, many challenges must be overcome before fuel cell systems will be a competitive alternative for consumers.”

The state of California operates a “Hydrogen Highway” program that supports development of hydrogen fuel cell technology and infrastructure. And many companies are working on ways to produce, store and dispense hydrogen. Cars powered by fuel cells are in prototype stages now, nearing production.

While we all wait to see how that shakes out, the best choice today for high mileage and low emissions is still the gasoline/electric hybrid car.

 Cars purported to "run on water" actually run on the hydrogen extracted from water. But hydrogen used in internal combustion engines squanders its best potential, which is to power a fuel cell. Pictured: Chevrolet's hydrogen fuel-cell vehicle prototype, the Sequel. Many challenges must be overcome before fuel-cell systems will be a competitive alternative for consumers, but progress is being made.Image: Alan Bedenko, courtesy Flickr
SOURCE:  http://www.scientificamerican.com/article.cfm?id=can-cars-use-water-for-fuel

WATER POLLUTION CAUSES

The causes of water pollution vary and may be both natural and anthropogenic. However, the most common causes of water pollution are the anthropogenic ones including:

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• Agriculture runoff - carrying fertilizers, pesticides/insecticides/herbicides and other pollutants into water bodies such as lakes, rivers, ponds). The usual effect of this type of pollution consists in algae growing in affected water bodies. This is a sign of increased nitrates and phosphates in water that could be harmful for human health.
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• Storm water runoff – carrying various oils, petroleum products and other contaminants from urban and rural areas (ditches). These usually forms sheens on the water surface.
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• Leaking sewer lines – may add trihalomethanes (such as chloroform) as well as other contaminants into groundwater ending up contaminating surface water, too. Discharges of chlorinated solvents from Dry Cleaners to sewer lines are also a recognized source of water pollution with these persistent and harmful solvents.
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• Mining activities – mining activities involve crushing the rock that usually contains many trace metals and sulfides. The left material may easily generate sulfuric acid in the presence of precipitation water. Please, read more at Mining Sites.
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• Foundries – have direct emissions of metals (including Hg, Pb, Mn, Fe, Cr and other metals) and other particulate matter into the air. Please, read more at Foundry.
• Industrial discharges – may add significant pollution to water bodies, but are usually regulated today. Please, read more at Industrial Sites.
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• Accidental leaks and spills – associated with handling and storage of chemicals may happen anytime and, although they are usually contained soon after they occur, the risk of polluting surface and groundwater exist. An example are ship accidents such as Exxon Valdez disaster which spilled large amounts of petroleum products into the ocean;
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• Intended/illegal discharges of waste – while such occurrences are less common today, they may still happen due to the high cost of proper waste disposal; illegal waste discharges into water bodies were recorded all over the world;
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• Burning of fossil fuels – the emitted ash particles usually contain toxic metals (such as As or Pb). Burning will also add a series of oxides including carbon dioxide to air and respectively water bodies.
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• Transportation – even though Pb has been banned in gasoline in the U.S. and many other countries, vehicle emissions pollute the air with various tailpipe compounds (including sulfur and nitrogen compounds, as well as carbon oxides) that may end up in water bodies via deposition with precipitation water.
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• Construction activities – introduce a series of contaminants into the ground that may eventually end up in groundwater. Please, read more at Construction Sites.
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• Plastic materials/wastes in contact with water – may degrade slowly releasing harmful compounds for both human health and ecosystem.
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• Disposal of personal care products and household chemicals (including detergents and various cleaning solutions) – this is a serious problem since the releases to water are unpredictable and hard if not impossible to control. It is up to each of us to minimize this contribution to water pollution by controlling our consumption and disposal of such products as well as trying to recycle as much as we can!
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• Improper disposal of car batteries and other batteries – may add metals
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• Leaking landfills – may pollute the groundwater below the landfill with a large variety of contaminants (whatever is stored by the landfill).
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• Animal wastes – contribute to the biological pollution of water streams.

Source :   http://www.environmentalpollutioncenters.org

PLASTIC POLLUTION

Next time you do the shopping and carry home the things in a  plastic carry bag, think and realise that you are  contributing your share to a deadly plastic pollution whose ill effects are  irreversible and capable of reaching out to many generations  to come. Plastic is one of the major toxic pollutants of our time. Being composed of  toxic chemicals and most importantly a non biodegradable  substance, plastic pollutes earth and leads to air pollution and water pollution. There is no safe way to  dispose plastic waste.


Plastic causes serious damage to environment during its  production process and during its disposal process. So the  only way to reduce the hazards of plastic pollution is to reduce the use of plastic and  thereby force a reduction in its production. The major chemicals that go into the making of plastic are  highly toxic and pose serious threat to living beings of all  species on earth. Some of the constituents of plastic such as benzene and  vinyl chloride are proved to cause cancer, and other gases  and liquid hydrocarbons spoil earth and air. The noxious substances emitted  during the production of plastic are synthetic chemicals  like ethylene oxide, benzene and xylenes. Besides hitting hard the ecosystem  which is already fragile, these chemicals can cause an array  of maladies ranging from birth defects to cancer, damage the nervous system and  the immune system and also adversely affect the blood and  the kidneys. And, many of these toxic substance are emitted during recycling of  plastic too.


                                                  

Like in the case of all other chemical substances,  ‘disposal’ of plastic is a myth. Once plastic is produced,  the harm introduced is almost permanent. Plastic defies any kind of attempt at disposal,  be it through recycling, burning or landfilling. When you  recycle a hazard, you pave way for another hazard. Recycling of a plastic  merely puts it back into the market  place and eventually into the environment, thereby making no reduction in its use. The  recycled plastic degrades in quality and necessitates the production of more new plastic  to make the original product. 

When plastic is burned, it has its own disadvantages.  When burned, plastic releases a host of poisonous chemicals  including dioxin into the air. Apart from these dangers, recycling of plastic is  very uneconomical, dirty and labour intensive as has been  revealed by studies conducted by many 'Public Interest Research Groups'. Recycling  of plastic is associated with skin and respiratory problems  resulting from exposure to and inhalation of toxic fumes, especially  hydrocarbons and residues released during the process.


Plastic wastes clog the drains and thus hit especially urban  sewage systems. The plastic wastes being dumped into rivers,  streams and sea contaminate the water, soil, marine life and also the air we  breathe. Choked drains provide excellent breeding grounds  for mosquitoes besides causing flooding during the monsoon. Since plastic does not undergo bacterial decomposition,  landfilling using plastic would mean preserving the poison  forever. Any attempt to get rid of plastic through landfills is also dangerous.  Apart form toxic seepage from the landfill resulting in the  contamination of precious water sources, the waste mass impedes the flow of  ground water. Landfills  are also prone to leaks. The wastes, especially cadmium and  lead in the wastes, invariably mix with rain water, then seep through the ground  and drain into nearby streams and lakes and other water  bodies. Thus the water we use gets poisoned. 

The only way to overcome the deadly and lasting danger of  plastic pollution is to cut down the use of plastic, if possible avoid  it altogether. Say NO to plastic whenever and wherever you can. Prefer to   carry your own bags for grocery shopping, a jute or cloth  bag. All attempts made to put an end to plastic pollution will be a REAL BENEFIT for  your grand children. Let us contribute our part, save our  environment from plastic pollution and make it a better environment for future.


SOURCE: http://www.banginfo.in/Environment/Plasticpollution.html

To see more about plastic pollution see the link below

1. Effects of Plastic Pollution

   expertscolumn.com/content/effects-plastic-pollution

   7 Sep 2011 – While plastic is used practically in every household and industry, the production and disposal of plastic poses a great threat to the environment.

2. What is plastic pollution? - Yahoo! Answers India

   in.answers.yahoo.com › ... › Environment › Other - Environment

   5 answers - 8 Oct 2007

   Top answer: Since the days of ancient Phoenician mariners, seagoers have been dumping their trash at sea. Back in those days, the oceans could easily handle ...

   How can i reduce plastic pollution?‎ - 11 answers - 25 May 2011
   Opinion about plastic pollution?‎ - 3 answers - 7 Dec 2008
   

   More results from in.answers.yahoo.com »

3. Reducing plastic pollution in Pilibhit Forest Division | The Better India

   www.thebetterindia.com/.../reducing-plastic-pollution-in-pilibhit-fore...

   3 Nov 2011 – Action taken by WWF-India to check plastic pollution during the local temple fair in Pilibhit forest division ensured that there was no 

Stress Management

HOW TO REDUCE, PREVENT, AND COPE WITH STRESS

Identify the sources of stress in your life

Learn about hidden sources of stress

Watch 3-min. video: Roadblocks to awareness

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

Smoking Drinking too much Overeating or undereating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities

Using pills or drugs to relax Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (lashing out, angry outbursts, physical violence)

Learning healthier ways to manage stress

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four A’s

Change the situation: Avoid the stressor. Alter the stressor.

Change your reaction: Adapt to the stressor. Accept the stressor.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

• Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
• Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
• Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
• Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

• Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
• Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
• Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

• Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
• Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge

Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles.

Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy.

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

• Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
• Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
• Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
• Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

SOURCE:            http://www.helpguide.org/mental/stress_management_relief_coping.htm