Cami McAffee

Psychology 1010
7/26/2016
Semester Stress Project
My favorite of all the methods I have tried to reduce stress would be my
gardening. Usually around bed time when it was getting a little darker and much
cooler outside I would tend to my garden. I would admire the growth that was
happening each time. I would also water my garden which gave me great peace
listening to the sound of the water and the peaceful noises of the day coming to a
close. Even things like pulling weeds that usually are a chore more enjoyable as I
paid close attention to the beauty that surrounded me and tried to focus my mind
on the peacefulness. I found this to be the biggest stress reducer for me. I would
crave that time of night for a little bit of me time and feel refreshed after which is
exactly what I was aiming for.
One reason I feel this first method was the most effective for me was it was
one of the only ones that my kids could be involved and not add any stress. Half the
nights I could get out alone and I really appreciated those times. The other half
though my daughters were not okay with me leaving their sight and this was the
perfect way to have them be happy (also lowers my stress) and for me to continue
working on my semester project while finding what works for me. They would play
happily in the yard and I would focus on me which was easier to do knowing they
were happy and knowing exactly what they were up to. So this method is for sure
the most doable on a regular basis for me. Which is exactly the opposite for the
other two methods. With exercise I would use a treadmill which would add the stress
of them getting hurt as they played around it. Or with me trying to sit down and
write my thoughts down they always needed something from me because any time
I sit they immediately need me to get them milk or help them in the bathroom there
is always an emergency.

Cami McAffee
Psychology 1010
7/26/2016
My second method was exercise. This one was a bit harder for me to follow. I
dont have much time in the day and dont really find it very enjoyable while I am
doing it but feel physically and emotionally better. I found myself using exercise as
my critical stress reducer when my stress levels were becoming an all-time high. I
found myself running to exercise to unwind to let out all of my feelings of fatigue
and irritability that is brought on by stress. This isnt one I am very consistent with
but it is more of my lifeline when I feel like the world is pulling me every which
direction. I really need to add this into more of a consistent part of my routine. I feel
it would help ward off some of these overwhelming feelings before it got to the
point of having to physically exhaust myself to let out all the bottled up frustrations.
My third method was my least practiced one. I tried taking some alone time
to write in my journal. I would love to have all my thoughts and feelings written
down and have an account of my life as I grow older. The only problem is it doesnt
calm me down like it should. I feel rushed and want to get it all out on paper and
cant seem to write as fast as my head is spitting my thoughts out which just makes
me have a cramped hand and a lot of unsaid emotions. Then I would focus on how
much stuff I havent written down and how I have missed out on so many wonderful
memories because of all the long gaps in between each entry. Though I will continue
to write in a journal I would not use this as a stress reducer for me because it made
me feel too rushed and not relaxed at all.
Looking back on the experience I really appreciate that I had to actually make
it a priority to try a few of these steps. I dont think I would have ever taken the time
to try any steps to reduce my stress. We have healthy living at work and they offer
steps for relieving stress and I have read up on them but because life is so stressful
I didnt take the time to try out any of the suggestions. I have found that taking

Cami McAffee
Psychology 1010
7/26/2016
some time out of your day for your mental health and to reduce stress actually
helps the rest of the days run smoother. So although before I was too stressed to
take a step back in realty it would have helped my days not seem so out of control
and hectic if I would have taken the time to experiment and find what works for my
busy lifestyle.
I will continue to take a step back each day for me. I will implement my alone
time out in my backyard gardening or even just sitting on the deck quietly thinking.
Exercise will be another method I am going to try and make a habit. I know that it
pumps up your endorphins helping to boost your mood. Writing in my journal will
not be a method I use in the future to reduce stress since it seemed to have the
opposite effect on me. I plan on venturing onto other methods especially as winter
hits and I will no longer be able to garden. I would like to look into meditation
methods and I know a huge one for me would be to plan out my homework better
and spread out my work rather than cramming it all in at once.
Exercise is said to improve your mood. We have all heard it raises your
endorphins and lowers stress. The mayo clinic says that exercise has some direct
stress-busting benefits. The clinic says it bumps your production of your brains
neurotransmitters called endorphins. They also report it is meditation in motion
which causes you to forget your days concerns and shedding such concerns would
help you remain calm. They report it improves your mood by relaxing you and
increasing your confidence helping to reduce anxiety and depression. They also
recommend to start your routine and stick with it. I would believe sticking with it
would have the most benefit in the long run to help lower your stresses and cope
with daily life on a more regular basis.

Cami McAffee
Psychology 1010
7/26/2016
I know I would benefit from being able to start using exercise as an almost
daily method to reduce stress and appreciate the recommendations to get started
and stick with it. The Mayo Clinic recommends to stick with your exercise routine to
do the following. First you need to set goals and not use the acronym SMART to do
so. SMART goals are S specific, M- measureable, A- attainable, R- relevant and Ttime specific. I feel we followed this with the semester stress test. We had a specific
method for relieving stress which we measured by our tracking of feelings and
experience. The goal was very attainable since it was only for a short while which
also covers the T. They also recommend to find a friend. I have seen this in action
many times. When you have someone to keep you accountable you are more like to
follow through not only for yourself but also to not let the other person down.
Another recommendation would be to change up your routine which for me is a
must because I get bored. These are a few of their recommendations to help
continue your exercise routine to help reduce stress. These are a few of the steps
that I can relate to and plan to follow for my future goal of keeping up my stress
reducing methods.
Exercise has been shown to help with your mental health. According to the
Anxiety and Depression Association of America exercise is considered vital for
maintaining mental health. Studies have shown that exercise reduces stresses along
with improving alertness, combatting fatigue, improving alertness concentration
which will help improve overall cognitive function. The ADAA says that stress can
affect the brains many never connections and that exercise produces endorphins
and that endorphins are the brains natural pain killers to help with the reduction of
stress.

Cami McAffee
Psychology 1010
7/26/2016
Looking into the effects of exercise on the brain I found many different
credible sites saying that exercise produces endorphins. I then found it very
intriguing when I came across an article on the American Psychology Associations
website referring to some research by Rod K. Dishman PHD and Mark Sotham PHD
saying there is little evidence proving this popular belief that exercise produces
endorphins. Their line of research is pointing towards the idea that exercise
increases the brains concentration of norepinephrine in the brain regions involved in
the bodys stress response. There is a thought that it may be the bodys
cardiovascular system communicates with the renal system and then it
communicates with the muscular system and all of these are controlled by the
central and sympathetic system nervous system and since they all communicate
with each other the bodys communication system is getting an all over work out
causing it to work more effectively. This is fueling the brains stress buffers instead of
the original idea of the burst of endorphins.

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exerciseand-stress/art-20044469?pg=2

http://www.apa.org/helpcenter/exercise-stress.aspx Rod K. Dishman, PhD, of the University of

Georgia, and Mark Sothmann, PhD, of Indiana University's School of Medicine and School of Allied Health Sciences

https://www.adaa.org/understanding-anxiety/related-illnesses/other-relatedconditions/stress/physical-activity-reduces-st

Cami McAffee
Psychology 1010
7/26/2016