Tag Archive Stress

ByAnxious Minds

Do not Give Up in Managing your Depression, Anxieties and Stresses

Never give up in try to find ways to overcome your depression, anxiety or fears. At times, you may feel overwhelmed and feel that there is nothing else you can do. The fact of the matter is that there are ways of getting rid of your depression and anxieties. Here is a brief list of techniques that you can use to help gain a foothold on your anxieties and fears.

Try to learn different ways to manage your depression. Get some professional help to learn the best ways to deal with your current problems. Many counsellors know the most up to date methods in getting rid of your depression and fears. Take advantage of this. Get the help you need so you can manage your current problems.

Try to find the real source of your fears and then learn to manage it. In dealing with any kinds of fears or anxieties, you should try to learn the facts of what is causing your anxieties. Knowing why you are feeling anxious will go a long way in managing your anxieties.

Remember that when we worry, out thoughts become exaggerated with fear and anxiety. Balance these anxious thoughts by thinking of something constructive. Also, challenge those thoughts by asking questions that focus on reality and common sense.

A lot of times, our worries can make things even worse. Try to take things as they come. Don’t assume anything. Focus on what is reality and what are the facts of the given situation. Our thoughts may tend to become negative so focus on something constructive if you can.

When nothing happens the first time around in managing your depression, a person may get frustrated and eventually give up in managing their anxiety. The answers or techniques you are looking for will not always come to you on the first or second try. Only through experience will you learn what works for you. Be patient and continue to learn from your experiences.

Remember not to quit when the going gets tough. Try to learn as much as you can in dealing with your worries and then put them to use through the guidance of a professional. In time you will feel better.

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ByAnxious Minds

Discover the Best Natural Remedy to Beat Stress and Anxiety

Rhodiola Rosea is considered the best natural remedy to join the arsenal of anxiety and stress reducers.

Current info about Rhodiola is not always the easiest thing to locate. Fortunately, this report includes the latest Rhodiola info available.

Rhodiola Rosea, also known as Golden Root, is a native plant of arctic Siberia. For centuries it has been used by eastern European and Asian cultures for physical endurance, work productivity, longevity, resistance to high altitude sickness, and to treat fatigue, depression, anaemia, impotence, gastrointestinal ailments, infections, and nervous system disorders.

The first recorded medicinal applications of Rodia Ariza (renamed Rhodiola Rosea) was made by the Greek physician, Dioscorides, in 77 C.E. in ‘De Materia Medica’. Rhodiola Rosea has been included in official Russian medicine since 1969.

Despite its long history, the Western world has only recently become aware of the health benefits of Rhodiola Rosea. It has come to the attention of many natural health practitioners because of studies which tested its effects on combating anxiety and stress.

Rhodiola Rosea is considered an adaptogen. This means it has an overall stabilizing effect on the body without disrupting other functions. Its ability to normalize hormones may be effective for treating depression and anxiety.

Studies of Rhodiola Rosea show that it stimulates neurotransmitters and enhances their effects on the brain. This includes the ability for the brain to process serotonin which helps the body to adapt to stress.

You may not consider everything you just read to be crucial information about Rhodiola. But don’t be surprised if you find yourself recalling and using this very information in the next few days. After all don’t we all suffer from some form of stress daily?

Since adaptogens improve the body’s overall ability to handle stress, it has been studied to identify it’s effects on biological, chemical and physical stress.

A study was performed to test the effects of Rhodiola Rosea when stress is caused by intense mental work (such as final exams). Such tests concluded that using Rhodiola Rosea improved the amount and quality of work, increasing mental clarity and reducing the effects of fatigue.

The effects of Rhodiola Rosea have also been tested on stress and anxiety from both physical and emotional sources. A report by the American Botanical Council states that “Most users find that it improves their mood, energy level, and mental clarity.” They also report on a study that indicated Rhodiola Rosea could increase stress tolerance while at the same time protecting the brain and heart from the physical effects of stress.

This report included details of studies which highlight the overall health benefits of Rhodiola Rosea.

The generally recommended dose is 200-600mg/day. The active properties should be a minimum 0.8 per cent salidroside and 3 per cent rosavin.

It is important for consumers to know that Rhodiola may be sold using other species that do not share the properties of Rhodiola Rosea, or at ineffective strengths for treatment. Anyone with depression or anxiety should also check with a health professional when treating these symptoms.

Hopefully, the sections above have contributed to your understanding of Rhodiola. Share your new understanding about Rhodiola with others. They’ll thank you for it.

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ByAnxious Minds

Change: Major Source of Stress and Anxiety

Almost every day, new discoveries and inventions take the headlines. Modern day living has caused our lifestyles to adapt to the radical changes brought about by advancement in science and technology. And along with these changes come stress and anxiety.

While change is inevitable, stress is our natural response to any changes in our environment. Normally, people develop anxiety whenever they encounter a situation that they have no control over; or a person or object that causes feelings of uneasiness and apprehension. People are often afraid, worried, or anxious over something that is unrecognised or unknown. That is why change is a major source of stress that causes bodily and mental tension — which eventually leads to anxiety.

Change poses a challenge to let go of the past, especially the comfortable, old ways of doing things. Stress and anxiety are normal parts of everyday life. Both can motivate an individual to be productive and rise to the challenge of tough situations. However, too much stress and too much anxiety can be harmful and may cause physical, emotional, and psychological problems like infections, heart disease, and depression. However, it is important to realise that what can be stressful for one person may not necessarily cause an adverse effect on another person.

There is such a thing as a positive, good, and even beneficial form of stress. Good stress is something that helps a person prepare mentally, physically, and emotionally to confront a certain situation, person, or object. Stress can actually motivate a person to think, develop a strategy, and decide on an appropriate response or course of action. However, when this persists on a long-term basis, it will still cause emotional, physical, and health problems.
There is a difference between anxiety as a feeling or experience, and an anxiety disorder as a psychiatric diagnosis. A person may be anxious without having an anxiety disorder. In the same way, a person facing a clear and present danger or a realistic fear is not usually considered to be in a state of anxiety. In addition, anxiety frequently occurs as a symptom in other categories of psychiatric disturbance.

Anxiety may somehow be related to fear, but they are not the same thing. Fear is described as a direct, focused response to a specific event or object, and the person is consciously aware of it. When someone points a loaded gun at you, it is expected to feel fear. There is a recognition of fear when you are at the beach and you see a tsunami approaching. Anxiety, however, is usually vague and not focused. It is something that’s difficult to explain or find a specific cause. Anxiety may be experienced in the present but stem from an event or person that produced pain and fear in the past. The anxious person may not be consciously aware of the original source of the feeling.

To manage stress and anxiety, one must look at the world through new lenses. While there seems to be an illusion that you can manage change by controlling the world around you, on the contrary, change is most effective if it is managed from within.

As the cliche goes, the only constant in life changes. Accept changes with an open mind and a plan. Look at problems from a different perspective. When you think of it as a situation that needs attention, you will be able to set up goals to improve it. Be flexible in the face of life’s everyday challenges. Have inner peace and live life one day at a time. Everyone needs time for woolgathering.

ByAnxious Minds

10 Ways to Manage Work Stress for Women

Women are more prone to the workplace because of the many roles they play in life: as a career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day’s office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world have made women’s lives a living web of complexity.

The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women’s lives more difficult.

Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.

But there’s still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:

1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screensavers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.

2. The To-Do-List- Use that Post-Its or other stick-on notepads. Colour-code your notes and even put up an alarm in your computer to remind you of priority tasks. The key is to know what to do first.

3. Timeout – As they say, all work and no play makes Jack a dull boy. Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulate activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.

4. Rearrange your workstation – Add some homey look to your workstation… put up photo frames of your family or favourite pet. Whenever you feel stressed out just glance at their happy faces or cuteness —and you’ll find yourself smiling back!

5. When a plant isn’t just a plant – Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.

6. Exercise – Walking, climbing the stairs, or going out to run helps fight stress. Physical activity helps get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural painkillers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.

7. De-clutter- A cluttered workstation like pens, pencils, notepads, tons of papers spread around every inch of your workplace adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.

8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit-chat.

9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.

10. Eat a good breakfast- Don’ skip meals even if you are indeed in a hurry. Studies show that if you make it a practice to eat breakfast every day, your body gets more the needed proteins to give you an energy boost to face the working day.

Beat work-related stress without beating yourself up. Learn how to relax. Sure…we have duties and responsibilities but if you don’t learn to relax—burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don’t watch out, the results would be hypertension…depression… and a plethora of other ailments that can sidetrack your career and home life. It’s time to regain a sense of balance if you want to stay alive for a long, long, long time.

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ByAnxious Minds

6 Simple Breathing Exercises To Deal With Stress

Breathing is something we all do during our lifetime. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, the online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults.

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14-year old takes around 30,000 breaths per day.
However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have — either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self — we will find this simple breathing exercise really beneficial.

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feels expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through the mouth to a count of eight.

3. Repeat the breathing in and right down so your tummy expands. Hold on to it and then exhaling nine more times.

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same lengths, eight counts each, without holding in between.

6. When you exhale, let the old air out from your chest than from your tummy. So, you are going to be relaxed.

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ByAnxious Minds

Cooking up Stress and Anxiety

Gone are the days when people think of cooking as a task that should be done only by women. In the past, women were traditionally relied upon to cook the meals for the family, do the dishes and clean the house, and be in charge of just about every domestic task there is. But times have changed and women now play very different roles in society unlike what women of the previous decades were accustomed to.

This change in gender roles has affected both women and men — especially in terms of taking the lead kitchen. Today, both men and women now appreciate the art of cooking. People with exceptional culinary skills are highly compensated. For that reason, it is no wonder that the stress that used to part and parcel of cooking is now experienced by both men and women. Food, after all, is about pleasing the senses of people who partake of one’s kitchen creations.

Cooking and stress are not often associated with each other. The word cooking easily connotes gustatory pleasures and not stress which is often linked to one’s work at the office or to problems at home. But it should not be a surprise to know that stress and anxiety now affect the men and women who do the cooking as much as the salesman who tries to meet his daily quotas or the manager who faces enormous organisational challenges.

In restaurants, for example, there are now more male cooks or chefs. These kitchen experts follow a so-called chef’s ladder that defines the rankings and specific tasks of each person in the kitchen. There is the head chef or Chef de Cuisine who visualises the dishes in accordance with the restaurant concept of dining. Next would be the Executive Chef, who actually runs the whole kitchen, manage the costs, hire and fire staff, revamp the menu, do certain administrative tasks. Under them would be the Sous Chef who make the daily specials, takes inventory, watches over the staff, and does the hands-on work in the kitchen. Also called the Expediter the Sous Chef makes sure that the food gets to the table in a timely manner, a task that requires coordination and time management. With the same level as the sous chef, the pastry chef is in charge of the pastry section of the restaurant. Mostly women reserved for women, this job requires preparation of chocolates, souffles, and sweet pastries.

Under these chefs would be the line cooks who are the ones who actually cook the food. The line cooks are divided according to certain cooking speciality. Another key member of the kitchen is the Chef de Garde Manager who manages the cold food section that includes the salads and desserts.

If you have watched an episode of the t.v. cooking show, Iron Chef, you would probably know how stressful it is to work as a chef or a line cook. In that show, the cameras usually show the stress and anxiety in the chef’s faces as they try to prepare a certain number of meals under time pressure. Anxiety is also seen on the chef’s faces when the judges are tasting their dishes.

In another popular reality-based television show called Hell’s Kitchen, several people enter as contestants in a game that is supposed to select the next big chef in town. Being a reality show, Hell’s Kitchen often shows the stress and anxiety on the faces of the contestants while the host shouts and gets mad at them for not doing certain things right in the kitchen. Anxiety grips each contestant as they try to battle out to win the throne of being the next best chef.

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ByAnxious Minds

Stress in the Workplace

Learn How To Deal With Stress In The Workplace

Stress is perfectly natural, and even healthy in moderate doses. Being subjected to a degree of stress also means that our body builds up a resistance to it, in the same way that the body can build up resistance to certain illnesses.

A small amount of stress is similar to a vaccine that is designed to protect against it. However, high levels of stress can lead to a host of problems. It can adversely affect a person’s concentration, mess with sleep patterns, and it can lead to performance and productivity issues in the workplace.

Stress At Work

Stress is the leading cause of long-term absenteeism in employees, and one of the leading causes of accident and illness in the workplace, so it pays for modern businesses to help better manage their employee’s stress levels. For all the support that an employer offers, though, it is down to the individual to take advantage of these benefits and to begin the fight against stress.

Investigation has determined that UK businesses alone could save as much as £8bn a year through more effective stress management policies and procedures. The first step to getting help with stress levels is to speak to your line manager or representative. A lot of businesses have introduced policies to help manage stress for their employees. It may be possible to move to more flexible working, alter certain aspects of your role, or get help with tasks that are overwhelming in their complexity or the time it takes to complete them.

Leave It At Work

Try to leave your work at work. It has become commonplace for people to work from home and check emails in the evening, thanks to the proliferation of smartphones, tablets, and other devices. This prevents you from being able to switch off after work.

A lot of people work extra hours at home to reduce the level of work, and stress, that they have to endure while they are at work. However, you need to have downtime, and by working from home, you make it very difficult for your brain to separate your work from your home life. Some companies have introduced policies preventing their employees from working at home at night, or even from answering emails during their lunch hour. If these policies are in place, take advantage of them.

Take Downtime

Weekends, bank holidays, and holiday entitlement days should be used to give you much-needed downtime. This can enable you to forget about work, at least for a time, and you could head back to work after the break feeling energised and refreshed.

Avoid Bad Coping Methods

Look at the ways you use to deal with stress when it does surface. Avoid unhealthy habits like smoking, going to the pub for a drink at lunchtime, or heading to the confectionery or snack machine, when stressed. Adopt healthy coping mechanisms. Exercise has proven to help reduce stress levels, so take a walk away from your desk, head outside for a breath of fresh air.

Adopt Healthy Habits

Consider taking up stress-relieving activities. Exercise is a good way to burn off stress and tension, and some companies have their own gym or offer gym membership as a perk of the job. Alternatively, consider activities like yoga or meditation. Techniques like controlled breathing can also help you to combat anxiety attacks and general stress.

Ask For Help

Don’t be afraid to ask for help. If you’re overloaded with work, speak to your line manager. If you’re struggling with stress, speak to your manager and consider visiting a doctor or healthcare professional. Speak to family and friends, too. Even talking about the problems that are causing stress can help to alleviate the problem.

Stress is a problem for the employee, but also for the employer. It is the leading cause of long-term absence, so taking steps to prevent and help combat it should be considered important to any business.

While businesses are improving their awareness of mental health problems, and the mechanisms and procedures that can be put in place to help combat it, there is still a long way to go. However, no matter how many policies a company has in place, and no matter how much training line managers have been given, they can’t help if you don’t tell somebody you’re suffering.

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ByAnxious Minds

Coping with Stress and Anxiety among Teens

Most people see the beginning of life once a baby is born. The process of human development slowly unfolds when that infant grows into a cute little toddler — learning the ropes of speech, walking, eating, and playing. Parents, naturally, add Band-Aid and disinfectants to their grocery list as their children begin to take a more daring, active role at home and in play school.

After a few years, that baby is expected to be ready for school. As any parent would say, time flies so fast and before they know it — the little kid they used to take and fetch from the community kindergarten is now a young man or young lady in high school. In high school, these young people experience new things.

They discover new emotions and ways of thinking. Naturally, they have to endure the awkward situation of no longer being kids yet still far from being adults. Most teenagers wonder how being a teen can be so fun yet to full of anxiety. And for most high schoolers, nothing can be more fun and anxiety-filled than have their first serious relationship.

Social and personal relationships are very important to teenagers. At the same time, relationships are among the top issues that cause the stress and anxiety. Problems in their relationships, made worse by their difficulties at home and in school, can sometimes be so serious that it affects their ability to be happy and well-adjusted individuals.

Given this situation, every teenager should somehow be taught how to cope with stress and anxiety — especially if it’s about a boy-girl situation. In a romantic relationship, it is but normal to have petty quarrels and even serious fights that could lead to a cool-off or a total break-up. For adults, these situations may seem to petty or even downright laughable. But for these teenagers, their relationship with their first boyfriend or first girlfriend really do mean the world to them.

The newly discovered passion that is almost beyond control can consume most of the daytime thoughts of a teen with raging hormones. Episodes of romantic affirmation, jealousy, and self-doubt takes the teenager on an emotional roller coaster. But aside from love issues, teenagers are preoccupied with their need to have a sense of belonging…the frustration of not being understood and the need to have their own self-identity.

For teens, is done through several ways. To get by through high school, these young people try different things to cope with their stress and anxiety. For the rebels, a beer bash and a night of partying would suffice. The alcohol, loud music, and dancing are considered good enough diversions or means of coping with anxiety. For the straight A students, more hours at the library may just do the trick. The books offer not only additional information they can incorporate into their essays and research papers. Books are also an excellent escape from all the stress and anxiety of being unpopular and branded as geeks. For the jocks, stress and anxiety are also inescapable facts during basketball championship season.

Being young and inexperienced, young people tend to see life not as a process of learning. The spirit-driven youth take each day as it is — trying to stuff their entire life into 24 hours of laughter, adventure, and, yes, hours of self-grooming. But on those days that they find little to laugh about or very few things to be inspired about, teenagers are forced to look at themselves face-to-face in a mirror. They revel in the thought that they have outgrown those days when they were too dependent on their parents and elder siblings. Still, they grow apprehensive about what the future has in store for them.

Some who adjust well just accept the fact that adolescence is but part of natural human development. There is no escaping youth — with all its joys and troubles. For those who have learned the art of coping with stress and anxiety, learning more about life is a truly exciting experience that is worth all the bruises and heartaches.

ByAnxious Minds

How to Identify Stress and Anxiety?

Every human being is an emotional being. The levels of emotions may be high or low. But when that level is disturbed, you have stress and anxiety. The dividing line between these two negative tendencies is very thin. Your anxiety may be due to stress or your stress may be due to anxiety. Every stress and anxiety has a root cause to it. And the symptoms are the by products of such causes.

The first symptom of stress is that you are not a normal person, when you are seized with it. Your face will indicate what you are! They say the face is the mirror of the man. Your emotions will be disturbed and it will show up on your face.

You have a feeling that is difficult to explain. You have only questions, with no definite answers. If there are answers, they are multiple answers. You see several options before you, you see several paths before you, but unable to decide which one is yours. The worry and uncertainty of the failure haunts you. You are totally confused. All these are stress symptoms.

Further, with the feeling of anxiety your self-esteem is hurt and motivation is punctured. You feel that you have come to a dead end. It is a state of uneasiness that you are unable to explain with convincing reasons. You are a split personality. Your emotions are not responding to your reason. You begin to come to haphazard conclusions. Most importantly, you don’t understand why you feel what you feel. The way you feel. You are facing some grim experiences and your attitude turns cynical. You feel that the human beings are ignoble. You feel that the whole world is ignoble!

To walk to your freedom from the levels of stress of anxiety, you need to walk from darkness to light, from the secret den to the open sun. The fire-brand personality within you has to bloom. There is nothing wrong in the situations around you. Everything is happening the way it should! At the moment you may feel that it is working to your disadvantage. Your present confusion is due to your wrong perception of matters, not due to the reality of the issue involved. You are unnecessarily seeing the serpent in the rope, due the surrounding darkness. When the light is thrown in that area, you see that it a piece of lifeless rope!

What could be the root causes of symptoms of your stress and anxiety? Whenever you make compromises with your deep core values and your present disposition, your harmony is disturbed. Similarly, when you are worried about your future, future of your children due to economic or social circumstances it makes you anxious.

The right attitude is to live life in its trials, tribulations duty and beauty. God has created you for a purpose, try your best to fulfil it, without any motivated fear! Destroy the negative feelings, before they sprout!

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ByAnxious Minds

Your pet could be your Best Ally Against Stress and Anxiety

If you happen to have a dog, or a cat already, you probably know that when you come home after a long day of work, being greeted by a big slobbery dog kiss or the purring of a cat is one great feeling in itself. The sight of an animal sleeping peacefully in your living room or playing joyfully in its cage or on your knees can also bring a more than welcome distraction to your mind, focusing your thoughts on something that will bring your general anxiety level down.

Studies had shown recently that, when confronted to executing a stressful task in the presence of either their spouse, their pet, alone, or both their pet and their spouse, people experienced the lowest levels of stress when they were with their pet only. As a matter of fact, I was able to verify this theory myself, during some of my panic attacks.

When I felt like the world was going the wrong way and that an imminent catastrophe was coming at me just looking at my cat sleeping on the bed helped me rationalise the situation and realising no danger was around. Why ? Because cats know. I have noticed that thanks to his cat superpowers, my cat feels when a storm is coming and goes straight under the table to hide. So if he is still sleeping like a bear hibernating, it must mean that everything is okay, right? In the same way, when I feel like my mind is going too fast and driving me crazy, lying down next to my sleeping cat and petting it is a great way to soothe me, as I instantly get focused on something else, something pleasant and peaceful. Of course, this works with many other animals too!

Stronger bonds between a pet and his owner have proven to be the most efficient ones in stress and anxiety reduction, but a simple encounter can be very powerful as well. Indeed, people who have been exposed to a dog right before a treatment operation have experienced a 37% reduction of their stress levels. In the United States, universities are starting to acknowledge the benefits animals are likely to bring for the students facing mental health issues. This is why some of them are now allowing, after authorisation, students to live with their pet in their on-student housing.