Common Core Standards Math Example Problems latest 2023

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How To Control Stress

Research has shown that the stress hormone cortisol reduces a

person’s ability to retrieve information and memory. Even

worse, this same stress hormone is linked to progressive

shrinking of the hippocampus – an important memory center in the

temporal region. High levels of stress also promote depression,

which severely impairs memory and increases the risk for

dementia.

To reduce stress, try relaxation exercises. Sit quietly and

breathe deeply and slowly. Relax each part of your body,

starting with the top of your head and finishing with your toes.

Look for humor in tense situations and talk about your feelings

with family members, friends or a therapist, if necessary.

Try reducing stress and anxiety with fresh, natural scents. In

general they induce a calming state. In one recent study,

volunteers became extremely anxious when they were confined in

coffin-like tubes, but then calmed down when the tubes were

infused with the smells of green apple and cucumber. These

odors seem to have an impact on the limbic systems, the

emotional center of the brain.

If you anticipate a situation where you will feel anxious, try a

shampoo with green-apple flavored shampoo. Here are a few tips

that will lower stress in five minutes or less:

* Move around.

* Walk rapidly around your workplace.
* Take a quick walk around the block.
* Climb rapidly up and down a flight of stairs to really get the
heart pumping.
* Do 15 jumping jacks in place.
* Stretch while seated at your desk. Link your fingers under a
knee and draw it to your chest. Repeat with your other knee.

This stretches the legs and the lower back.

* Stretch your arms above your head, palms up and fingers

linked. Dangle hands at your sides, then raise right shoulder

to right ear, keeping the head vertical. Repeat this with the

left shoulder. Finally, flex and bend back the fingers of each

hand. Hand stretches are especially important if you use a

computer for long periods.

* Take 10 long deep breaths. Your belly should expand as you

inhale and contract as you exhale.

* Massage your eyes by placing your palms over them and apply

gentle pressure while spiraling your palms. Try the same

technique for your ears. Periodically, try to block out all

sight and sound for just a second or two. Researchers report

that this can be a refreshing experience from a psychological

standpoint.

* Experiment with aroma therapy. A drop of citrus essential oil

like lemon-lime or orange is refreshing for your office or home

and is not overbearing.

* Early morning sleep is really the most restful sleep you can

get. Men sent to bed at 2:15 a.m. and awakened at 6:15 a.m.

slept more soundly than ones sent to bed at 10:30 and awakened

at 2:30 a.m. So, if you are stressed and can get only four

hours of sleep, stay up as late as possible to get the most

benefit from your limited sleep. This does not replace a full

night’s sleep. Resume normal sleep pattern as quickly as

possible.

Meditation is a favorite stress buster for some people. Getting

away from the everyday hassles of the world and turning your

thoughts inward is a great stress buster. Meditation helps you

see the objectivity in your own life and thoughts in a detached

manner. Meditation is proven to reduce anxiety, work related

stress. . .and blood pressure, too.

There are many meditation techniques, but here is a common one

that is simple:

* Sit quietly and comfortably in a place where you will not be

disturbed.

* Focus your attention on your breathing.

* Feel the breath as it comes into your nose. . . . and when it

goes out.

* Other thoughts will enter your mind. Just observe them and let

them go. Return your attention to your breath.

Start practicing meditation for five to 10 minutes a day,

gradually increasing it to 20 to 30 minutes. Keep a clock nearby

so you can keep track of the time but don’t use an alarm that

might be jerk you back to full alertness too quickly.

Regular moderate exercise reverses much of the damage caused by

stress and can also improve immune system function, lower blood

pressure and improve your mood. The reason is because any

physical activity negates the fight-or-flight response and can

leave you feeling less tense, anxiety free and invigorated.

Aerobic exercise is an effective stress buster but you may be

more suited to relaxed walking.

Any exercise that suits you is fine. Just be sure to do it for

at least 20 minutes each day. Don’t overdo it, however, because

more is not necessarily good for you.

Human beings have an inborn affinity for nature. The scientific

name for it is “biophilia.” What that means is we enjoy things

having to do with nature. Having “natural” things around us is

psychologically beneficial. For example:

* Having an office with a view is not just prestigious. Studies

have shows that workers who have a view of grass and trees

exhibit less stress than who look at parking lots.

* Dentists who have an aquarium in their waiting room report

that their patients are less anxious.

* Eating lunch on a park bench will relax your body.

* To reduce stress try spending time in the garden and

your troubles will seem unimportant.

* Living in the city has its own stress factors. When it

comes to a vacation, try planning it in a totally different

environment like the mountains or seaside.

* Research studies show that people who have pets are

generally healthier and have better methods of coping with

stress. Consider obtaining a cat, dog or even a bird.

Humor is a great stress buster. Keeping a sense of humor and

learning not to take yourself so seriously definitely helps.

It’s hard to remain stressed when you are laughing at yourself.

Try looking for the lighter side of every situation. Indulge

your taste for entertaining books and movies.

If you have a favorite cartoon or saying, cut it out and put it

on your bathroom mirror or refrigerator.

Try silly antics. Things that you would normally not even

consider like walking in the rain or feeding birds in the park.

Cultivate friendships. Having close ties with others can make

you feel warm inside. Having someone to talk to about your

problems makes the problems much easier to deal with.

Just having a friend helps reduce your blood pressure and

research has shown that those who have lots of friends tend to

have a lower level of cholesterol and strong immune systems.

Following a high carb, low protein diet can help with reducing

stress for a short period of time, but should not be undertaken

on a long term basis as the carbs represent just a short term

energy boost.

Other foods that fight stress are foods that are rich in

vitamins C and A like raw carrots peppers and broccoli. There’s

a bonus as well, chewing crunchy foods helps to dissipate the

tension.

How about some natural therapies for stress? Here are a few:

* Lavender – Use the flowers. This is a beautiful herb

and is widely used. Many do not realize that it is an effective

treatment for headaches related to stress. Also good for

depression.

* St. Johns Wort – Taken internally, has a sedative and

pain reducing effect. Use in treatment of neuralgia, anxiety,

tension and similar problems.

* Vervain – Also known as Wild Hyssop. Will strengthen

the nervous system while easing depression and melancholia.

Good for fever and best for colds, and for menopausal

irritations.

Here are more tips to consider for reducing stress:

* This one is a “no-brainer” and we won’t go into detail

here, but if you are a smoker – STOP!

* Try to avoid tight deadlines, keep your schedule looser.

* Ask for help instead of insisting on doing it all

yourself.

TAKE A STRESS TEST

The standard tests that doctors use to tell whether you are an

easily stressed “hot reactor” (and at greater risk for disease)

are pretty simple, so take your pick, says Frank Barry, M.D., a

family practice physician in Colorado Springs and author of Make

the Change for a Healthy Heart. For the first two tests, you’ll

want to take a blood-pressure reading twice “once before the

test and once during the test” for comparison.

Test 1: Chill out. In Test 1, put your hand into a bucket of

cold water for one minute and have someone measure your blood

pressure right after you have done it. If it goes up into the

high range in response to physical stress, you are a “hot

reactor.”

Test 2: Do some math. Test 2 is a little more cerebral. Start

with the number 100 and mentally subtract 7, then continue to

subtract 7 until you get to 2. In the midst of your figuring,

have your blood pressure taken. “There’s no exercise, no threat

to your life, but a lot of people still feel mental stress and

their blood pressures shoot up,” says Dr. Barry.

Test 3: Talk to yourself. You can also test yourself without

the shock of cold water or the mental anguish of math. As

yourself: “Are you working toward your own true goals or

someone else’s? ” If you are busy trying to keep up with the

Joneses, you’re still in the rat race, even if you have retired.

You’re much more likely to feel the effects of stress regardless

of whether you’re a “hot reactor,” says Dr. Barry.

CONFIDENCE AND SELF ESTEEM

The greatest challenges to your confidence come when you’re

facing a situation that looks impossible. When this happens, you

must tap in to the unseen force of self-assurance so that you

can press beyond supposed limits. It’s not a matter of what

things look like on the outside – the key is to recognize what

you have working on the inside.

Confidence is often the missing link to seeing yourself

accomplish the impossible. You just have to believe that you

have what it takes to be successful, and don’t back down from

your capable stance.

You are in control of your thoughts. If you choose to believe

you have confidence – that you’re energized – then you will be.

The next time you face a big challenge, take a deep breath and

fill your heart with the belief that you have unlimited energy

running through your veins. Build your confidence by reflecting

on those things you’ve already accomplished. If you did it once,

you can certainly do it again.

Today, receive the confidence you deserve – and you’ll find that

you always had it within you.

Don’t confuse self-esteem with arrogance: Arrogance is an over

evaluation of your worth, while self-esteem is a healthy opinion

of yourself – it’s valuing yourself to the point that you don’t

allow other people or negative situations and circumstance to

influence the way you feel about yourself. Until you value

yourself, you won’t value anything, and other people won’t value

you either. After all, your relationship with yourself is the

most important one you’ll ever have.

When you’re filled with self-doubt, give yourself a little pep

talk. Repeat

” [Your name], you are great! You are a unique individual, a new

kind of person the world has never known. You were born to do

well. You were born to succeed. You were born to bless the lives

of others. You were born to be great, and you have what it takes

to be great. You are enthusiastic, optimistic, and a change-

embracer. You are a giver, rather than a taker. You are

organized. You are a hard worker. You are happy. You are a

master over yourself, you are a leader. You are a big thinker.

As blessed as you are with all these talents, there isn’t one

thing in the world you can’t do. You will never fail. [Your

name], go out and make today an ‘attitude is everything’ day!”

By making this profession every day, you’ll experience an

awesome self-esteem boost! Remember, you are priceless – your

past is history, and your future is now!

FINAL THOUGHTS

Let’s review some of what you have learned about stress. Steel

will snap from it and a pressure cooker will blow its lid.

Stress, pressure, tension is a fact of everyday life for most of

us.

Remember that it puts you at risk for heart attack, stroke,

insomnia, backache, headache, irritable bowel syndrome, sports

injuries and infertility.

Stress can trigger serious illness like Graves’ and

fibromyalgia. Stress even makes us more susceptible to the

common cold.

With your health at stake, it is essential to use some of the

methods we have discussed. Also, it’s important that you

remember that stress is a physiological response. It isn’t all

in your head! You owe it to yourself to take the time to use

the stress-reducing techniques on a daily basis.

We’ve already given you a great selection, but we want to make

certain that you have a wide range of coping skills to use at

home, work and other places. So here are an additional 12 keys

to stress reduction to help you open the door to a more relaxing

life. They contain dozens of additional helpful hints. Choose

those best suited for you.

Breathe deeply. Relax your muscles, expanding your stomach and

chest. Exhale slowly. Repeat several times.

Follow your breath as it flows in and out. Do not try to

control it. This is a good way to relax in the midst of any

activity. This technique allows you to find a breathing pattern

that is natural and relaxing to you.

Use this yoga technique: Inhale slowly, counting to eight.

Exhale through your mouth, even more slowly, counting to

sixteen. Make a sighing sound as you exhale, and feel tension

dissolve. Repeat 10 times.

Exercise regularly. Aerobic exercise, such as walking and

swimming, produces brain chemicals that uplift your mood and

mental well-being. Exercise also improves sleep and gives you

time to think and focus on other things. Beware of compulsive

exercise, however.

Yoga is an age-old system for stretching and strengthening the

muscles. Take a class or learn at home with a good book or

video.

Neck and shoulder exercises are useful for the desk-bound and

arthritis sufferers.

Neck roll: Look to the right, then roll your head forward, as

if you are trying to touch your chin to your chest. Keep

rolling until you are looking over your left shoulder. Repeat

in the other direction.

Shoulder lift: Relieve tension in the neck by lifting the

shoulders toward the ears, then dropping them as low as they

will go. Repeat 10 times.

Eat healthy foods. You should never skip meals. Take time out

for lunch no matter how busy you are.

Carry nutritious snacks to the office, or even the shopping

mall. A nutritionally balanced diet is important. For example,

researchers have found that even small deficiencies of thiamin,

a B-complex vitamin, can cause anxiety symptoms. Pantothenic

acid, another B-complex vitamin, is critical during times of

stress.

Avoid caffeine, alcohol, and large amounts of sweets, which can

aggravate symptoms of stress.

Don’t let others get you down. Choose positive friends who are

not worriers. Friends who constantly put you down or talk

gloomily about life will increase your anxiety.

Ask a good friend to help you talk out a problem and get it off

your chest. A long-distance call to an old pal can be great

therapy.

Forgive others instead of holding grudges. Relax your standards

– for yourself and others. Perfectionism is not the way to

happiness. Become more flexible.

Communicate clearly with your co-workers and boss. Ask

questions. Repeat instructions that you are given. Clarifying

directions at the start of a project can save hours later

straightening out misunderstandings.

Be truthful with others. Lies and deception lead to stress that

always takes it toll.

Be optimistic. Count your blessings, especially when everything

seems to go wrong. Believe that most people are doing the best

that they can.

Don’t blow problems out of proportion. Live by a philosophy of

life that whittles problems down to size. The maxim, “Live one

day at a time,” has helped millions.

Plan your time wisely. And realistically. For example, don’t

schedule back-to-back meetings with tight travel time. Remember

to leave room for unanticipated events ” both negative and

positive. Be flexible about rearranging your agenda.

Get up 15 minutes early in the morning. Allow an extra 15

minutes to get to all appointments.

Avoid procrastination. Whatever needs doing, do it now.

Schedule unpleasant tasks early, so that you won’t have to worry

about them for the rest of the day.

Keep an appointment book. Don’t rely on your memory.

Do one thing at a time. Focus your attention on the person

talking to you or the job at hand, instead of worrying about

other things. This also reduces mistakes — which lead to

more anxiety.

Be prepared to wait. Carry a book to read in case of delays.

Say “no” to requests that stretch you to the limits.

Delegate. You don’t have to do it all yourself. Break a job

into separate tasks and assign them to people with the

appropriate skills. Then leave them alone to do their work.

Prevent problems before they occur. This takes some planning.

If you are flying to another city for an important meeting,

carry your presentation materials and dress suit on board the

plane. Baggage does get lost.

Buy gas for the car before the tank is empty. Get regular oil

changes and checkups.

Keep food staples on hand so you can fix a fast meal without

going to the store.

Keep food, toilet paper and toiletries on hand so you never run

out. The same goes for postage stamps, paper and envelopes.

Keep duplicate keys for home, car and office in secure

locations.

Retreat to recharge your spirit. Schedule private time every

day. You deserve it. Unplug the telephone and enjoy a quiet

evening alone or with your family, or even 15 uninterrupted

minutes in the shower or bathtub.

You may want to spend a few minutes writing your feelings out in

a journal. It can help you find a new perspective and relieve

hidden conflicts.

Here are more spirit rechargers:

Wear earplugs for instant peace anytime, anyplace.

Learn a meditation technique. Two methods: Observe your

thoughts as they pass through your mind. Or, repeat a word or

phrase with an uplifting meaning.

Practice progressive relaxation for 20 minutes twice a day to

relive high blood pressure and other physiological responses to

stress. Tighten and release each muscle group in turn, starting

with the soles of the feet and slowly working up to the scalp.

Plan a weekend activity that is a change of pace. If your week

is heavily scheduled, relax and enjoy noncompetitive activities.

If you are never able to finish anything during the week, choose

a project that you can complete in a few hours on Saturday or

Sunday.

Take time out for a diversion in the middle of your workday.

When the pressures of completing a project are too great, your

productivity can drop. Take a walk or stop for lunch.

Savor life’s little delights. Give yourself some physical

pleasure to help your stress slip away.

Treat yourself to a professional massage, or trade massages with

a loved one.

Give yourself permission to enjoy a movie, watch a sports event,

listen to music or read a book.

Savor a soothing cup of chamomile herb tea with a dollop of

honey. Chamomile has long been used to relieve nervous tension.

Plan a day of beauty with a friend. Do each other’s hair, or

paint your nails and chat.

Create a simple steam facial at home by boiling water. Remove

the pan from the stove. Cover your head with a large towel so

that it creates a tent over the pot. Steam your face for five

or 10 minutes. Add aromatic herbs to the water for a sensual

touch.

Focus completely on any of the senses ” hearing, seeing, eating

or body movements ” for a few minutes. Even washing your hands

can become a sensual experience.

Use visualization and affirmation techniques. You can inoculate

yourself against a situation you fear by going over the event in

your mind. Imagine the scene in vivid detail and picture the

best possible outcome.

You can also shrink an imagined fear down to size by picturing

the worst possible results. Imagine describing this worst case

to your best friend the next day and the sympathy you receive.

Imagine telling a group of friends the next month, who share

their similar experiences. Finally, imagine joking about your

unpleasant experience with a complete stranger a year later. If

you carry this exercise through to the end, your stress will

become something to laugh about.

Replace negative self-talk with affirmations. The chatterbox in

your mind is filled with gloom: You’re too fat. . . you’re too

old. . .you’ll never amount to anything. Like the little engine

that could, nourish your mind with a constant stream of “I know

I can.”

Get enough sleep. Determine how much sleep you require for

optimum performance. Sleep deprivation aggravates the body’s

responses to stress. Consider setting an alarm clock to remind

yourself that it is time to go to bed.

Strive for your dreams. Plan ahead to meet your most cherished

goals in life.

Time management experts emphasize the importance of writing down

your important goals.

Break big projects down into a series of small steps that you

can work on every day. Want to change jobs? Make one phone

call contact today. Is writing a book your dream? Commit to

writing one page a day.

Knowing that you are striving toward your dreams relieves

frustrations that mount when you feel stuck in a rut of endless

responsibilities that seem to lead nowhere.

Even if you only use these last 12 keys to stress relief, you

can become a happier, healthier person, a more efficient worker

and a better friend to others. Keep a notebook as new ideas

come to you through your reading and your own creativity. The

most important key is your decision to take time for yourself

and to simplify your life whenever possible.

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