Stress Management & Well-being

The wellness websites can assist you in all areas of well-being from social wellness and intellectual wellness to self-care tips.  When you focus on all aspects of well-being your level of stress stays at a healthier level.

http://www.bestcolleges.com/resources/balancing-stress/

www.mindtools.com

psychcenterl.com

www.heart.org

helpguide.org

studentaffairs.duke.edu/duwell/wellness-tips

usu.edu/wellness

brmh.com Bear River Mental Health is a Medicaid provider

Simple daily chores can add to your stress level.  Check out these websites to assist you in making meal time with your family easier and take less time on your part.

www.easymeals.com

www.bettycrocker.com

www.kraft.com

Warning signs that show you are nearly or totally STRESSED OUT!!!

  • Unexplained aches and pains
  • Diarrhea and constipation
  • Heartburn
  • Up set stomach, Nausea, Vomiting
  • Frequent colds
  • Feeling overwhelmed
  • Restless sleeping
  • Irritable with short fuse
  • Moody
  • Easily agitated
  • Feeling depressed
  • Inability to focus or concentrate
  • Memory Problems
  • Anxious
  • Frequent worrying
  • Poor judgment
  • Negative attitude
  • Sleeping to much or too little
  • Excessive procrastination
  • Loss of appetite or eating in excess
  • Relying on alcohol, nicotine, or drugs to relax
  • Neglecting responsibilities
  • Withdrawing from social situations
  • Fatigue

Recognizing Stress

*Stress can be a motivator for productivity...but it can also cause impaired ability and diseases!*

Pinpoint the stress:

  • Stress can come in many forms!  Here are a few categories to watch for:         
  • Health
  • Financial
  • Occupational
  • Hassles
  • Environmental
  • Daily Obligations
  • Relationships
  • Life Changes
  • Technology
  • Pick a week where each day you write down every stress that came up and rate it on a scale of 1-10 in severity of stress.  This will help you recognize where most of your stress stems from.

Coping with the stress...Proven Methods

Fitness:

  • Be physically active
  • Stretch
  • Sleep
  • Cut back of caffeine
  • Try whole foods
  • Drink Water
  • Cut back sugar
  • Enjoy a leisure activity
  • LAUGH

Social Harmony/Support:

  • Strengthen relationships
  • Express gratitude
  • Serve someone
  • Compile a list of your support network
  • Make new connections
  • Spend time with positive people

Relaxation:

  • Try Yoga
  • Get a massage
  • Meditate
  • Progressive relaxation
  • Breath deep
  • Visualize
  • Tai-Chi
  • Spend time in nature
  • Enjoy music or art

Clarity:

  • Be organized
  • Create to-do lists
  • Prioritize
  • Clarify expectations
  • Plan ahead
  • Avoid overload
  • Delegate
  • Be flexible
  • Learn to say NO!

**Keep your personal and professional goals in mind!  Make sure what you are doing reflects those goals.  Take time for the important people and the important activities in your life!**

The Low Stress Diet

Domino Effect:  When you're stressed, your immune system suffers.  When one aspect of your immune system is affected, a whole chain reaction of negative responses can occur.

  • The body's nutrients are depleted

When stressed, nutrients will be used up much faster (compared to a resting state); minerals such as magnesium, calcium, potassium, zinc and copper are utilized by the body for (15) metabolic processes so if they're depleted your metabolism suffers because of the lack of fuel.

  • Unhealthy "quick fixes"

When stressed, good eating habits are tossed out the window-we go for comfort foods, junk foods and highly processed foods.  When stressed, it's hard to find time to prepare foods so it's easy to turn to frozen foods, take out, etc..  These foods are prepared at the lowest cost possible so they are nutritionally depleted (high in processed sugar, salt, fats and various other substances-wreak havoc on your body).

  • Poor food choices trigger stress response

Similar to putting gasoline on a fire when you're trying to put the fire out, many food choices tend to promote the stress response further (refined sugar, processed flour or white flour, sat and caffeine).  Foods containing these substances trigger the release of epinephrine, and norepinephrine into the bloodstream, which increases heart rat, blood pressure and metabolic activity (adds to the problem).

  • The immune system becomes compromised

Certain types of fat (saturated fat) cannot be taken in through the bloodstream easily, and as a result it puts undue stress on the body because the digestive system has to work harder to break down these foods and then transport them to the rest of the body.  Refined sugar can also compromise the immune system because they decrease the number of white blood cells (defend the body against disease and foreign materials), thus affecting the functionality of the immune system. 

* All stress cannot be eliminated, however there are tips and strategies to effectively cope with it and keep our health intact*

The Low Stress Diet

  • Eat a variety of food colors
  • Choose foods that are high in antioxidants
  • Choose organic foods whenever possible
  • Drink filtered water
  • Reduce caffeine consumption
  • Avoid or minimize genetically modified foods
  • Incorporate fresh herbs and spices into meals
  • Consume free range meats
  • Consume an adequate amount of fiber
  • Include omega-3 oils in a proper diet
  • Preparing fruits and vegetables
  • Choose supplements wisely

*Eat at least one meal a day that is nutritionally designed for your immune system*

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