Advertising
Advertising

Start Reading! Reading Books Is How Obama Survived The White House

Start Reading! Reading Books Is How Obama Survived The White House

Remember those days as a kid, when you could be transported to another world and back all in a single afternoon? Sitting down with a good book was a chance to dream and imagine. Fortunately for adults, reading is not only entertaining and enjoyable, but also a great way to reduce stress and learn about the world around you.

Reading Reduces Stress

According to a study published in the Journal of College Teaching and Learning, reading for just 30 minutes can dramatically reduce stress levels. Researchers studied the stress responses of students enrolled in the Health Science program, a rigorous and high-stress set of courses, at Seton Hall University.

Advertising

They measured the heart rate, blood pressure, and self-reported levels of stress for each participant. After reading for 30 minutes, the participants scored significantly lower on the measurements for these variables.[1]

Reading is More Effective than Other Stress Reduction Techniques

When we think of ways to reduce our stress, many of us imagine relaxing and listening to music, or enjoying some other form of peace and quiet. Researchers found, however, that reading is a more effective way to reduce stress than walking or listening to music.[2]

Advertising

Reading appears to add another element to typical stress reduction techniques because it requires high levels of concentration. You are unlikely to be distracted by your own worries and thoughts while you are focused on reading. When your mind is fully absorbed in a good book, your heart rate slows and your blood pressure is reduced.

Reading Before Bed Improves Sleep

Not only does reading reduce stress during the day, but it also promotes a better night’s sleep. You don’t need to read for hours either. Reading for just six minutes before bed can help you sleep better. Researchers at the University of Sussex saw a 68% reduction in stress indicators when participants read for just six minutes.[3]

Advertising

Instead of texting your friends or scrolling through pages on Facebook, consider reading a novel for just a few minutes before bed. You will be amazed by how relaxed you feel.

Obama Used Reading to Stay Grounded

Researchers and college students are not the only ones to take advantage of the stress reduction opportunities that reading has to offer. Former president Barack Obama also used reading to clear his mind, gain perspective, and reduce his stress during his years in the White House.[4]

Advertising

Obama has been an avid reader since he was a child, utilizing books as a way to understand others and ease some of the loneliness he experienced in his youth. During different periods in his life, Obama was inspired by the writings of great thinkers like Ghandi and Nelson Mandela.[5] He also read the biographies of other presidents to remind himself that he was not alone in the challenges he faced.

While the benefits of reading have always been numerous, we can now add stress relief to the list. Whether you want to learn a new skill, understand a different culture, or simply relax after a busy workday, reading will help take you outside yourself. This experience of entering another world outside your own perspective is one of the best ways to ease stress.

So next time you have a particularly hectic day at the office, be sure to schedule some reading time before bed. Your heart and mind will both thank you.

Reference

More by this author

Lindsay Shaffer

Freelance Writer, Artist, Photographer

Having a Mentor Doesn’t Mean You’re Not Smart Enough, It Actually Means the Opposite 10 Best Sites That Offer Gorgeous Free Images for Blogs How You Can Generate The Next Million Dollar Idea By Doodling On A Napkin Do What You Love And Love What You Do; That’s The Only Way To Succeed Learn This Simple Technique And You Will Do A Lot More In Less Time

Trending in Hobby

1 18 Things You Need To Know Before You Get Your First Tattoo 2 Science Says Knitting Makes Humans Warmer And Happier, Mentally 3 17 Free Websites That Will Improve the Quality of Your Life Today 4 Streaming or Downloading: Which Is the Best Use of Your Mobile Data? 5 7 Fun Things To Do When You’re Home Alone

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next