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Stress Management. By: Krista Reale. Stress. Defined as, “forces from the outside world impinging on the individual.” - (MedicineNet.com) Normal part of life Can help us learn and grow Can cause significant problems. Types of Stress.

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Stress Management

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Stress Management

By: Krista Reale


Stress

Defined as, “forces from the outside world impinging on the individual.”

- (MedicineNet.com)

  • Normal part of life

  • Can help us learn and grow

  • Can cause significant problems


Types of Stress

Stress itself is not the problem, but rather how we respond to the stressor.

  • Eustress = “good” stress

    • Getting married; Having a baby

  • Distress = “bad” stress

    • Work demands; Death in family


Stress can trigger bad habits

Ways to cope and/or escape

Unhealthy methods and outcomes

Drugs, Alcohol, Tobacco, Caffeine

Overindulgence in food

Loss of appetite

Poor sleep habits

Behavioral Consequences


Raised heart rate

High blood pressure

Tension on arteries = damage

Weakened immune system

Anxiety

Depression

Physical & Emotional Consequences


Stress Management Techniques

  • Recognize your stressors

  • Realize what you can and cannot change

  • Do something that makes you happy everyday

    • Take a bubble bath; Read a book; etc.

  • Exercise and maintain a healthy diet!

  • Find healthy ways to cope


Exercise to Reduce Stress

  • Physical cardiovascular activity reduces stress

  • Improves blood flow to brain

  • Releases endorphins

    • “feel good” chemicals

  • Improves self-esteem

    • better response to stress

  • Running, Cycling, Swimming, etc.


Meditation relaxes the mind and body

Sit quietly and comfortably

Close your eyes

Breathe deeply

Loosen up all muscles

Imagine yourself in a peaceful place

Meditation


Proper Nutrition to Lessen Stress

As previously mentioned, stress weakens the immune system.

  • A healthy diet improves the immune system

  • Emphasis on fruits, vegetables and whole grains

  • Diet low in saturated fat and cholesterol

  • Drink at least 8 8-oz. glasses of water each day


Healthy Ways to Deal with Stress

  • Talk about your feelings out loud

    • Friends, Family members

  • Write feelings down

    • Journal, E-mail, Write letters

  • Manage your time well

    • Make lists, Organize, Prioritize

  • Find healthy alternatives for bad stress-relieving habits

  • Keep a positive attitude 


Sources

  • For More Information:

    • http://www.medicinenet.com

    • http://www.mindtools.com

    • http://www.ivf.com/stress.html

    • http://www.umanitoba.ca/womens_health/nstress.htm


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