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Dave Swihart, MC, LPC; Nancy Rogers, MS, RD, 10/07
Stress contributes to many health problems, and so it's important to identify the stressors in our lives. Stressful situations can be either good (going on a vacation trip) or bad (having more bills than money), but what's really important is how we manage ourselves in the stressful situations we are faced with. Stress depletes nutrients and zaps our energy when we need it most. How we handle our stress responses can be influenced by many things, including thought patterns, exercise, nutrition, and sleep habits.
What are simple ways to deal with stress on a daily basis?
- Take a few minutes out of your day to do something relaxing and pleasant, to take your mind off your worries.
- Try some deep breathing for a few minutes. Close your eyes, breathe in through your nose and allow your diaphragm (not just your lungs) to expand, and then exhale slowly through your mouth as your diaphragm relaxes.
- Practice present consciousness by allowing yourself to focus in on your surroundings. Did you notice the beautiful roses that were blooming, or the colors in the painting on the wall? Take a minute to realize the simple beauty that surrounds you.
- Do some simple stretches to relax your mind and body.
- Take a brisk walk for 10 - 30 minutes.
- Talk with a trusted friend or counselor.
- Work on having a positive attitude by viewing the stressors as problems to be solved a step at a time.
How does nutrition play a part in dealing with stress?
- Planning out healthy snacks and meals that include whole grains, fruits & vegetables, lean protein sources, and sources of calcium will provide better nutrients for the energy you need during stressful times.
- By planning snacks and meals, there is less of a tendency to grab the first thing available, which might not be the best choice. Also, by planning in some snacks, there is less of a chance that you will overeat at the next meal.
- Try to think about what you are eating and set time aside for your meal or snack to prevent emotional eating and mindless snacking.
- Calories do count! An extra 500 calories/day can add a pound per week.
- Nutrition information at http://mypyramid.gov and http://healthierus.gov.
What role does exercise play in stress reduction?
- Stress brings on fatigue and physical weakness. By fitting in some exercise and physical activity, you will actually have more energy because your body is working more efficiently.
- Physiologically, your heart doesn't have to work as hard because it's stronger, and when you build more muscle, those daily physical tasks become easier.
- Make exercise and physical activity part of your day.
- Take a walk on your lunch break.
- Do some resistance training in your office with resistance tubing, or free weights.
- Schedule in an exercise class before or after work.
- Take the stairs or park at a distance so you can walk.
- Reliable exercise information in Fit Facts at www.acefitness.org.
- For information on walking paths here at the UA, go to http://lifework.arizona.edu/wsw/walking/index.php.
Why is sleep important in dealing with stress?
- Sleep rejuvenates our bodies. The effects of missed sleep accumulate from one day to the next.
- Having a regular sleep pattern can help to control stress.
- Avoid caffeine late in the afternoon or in the evening if it affects your sleep.
- 200-300mg of caffeine per day is considered to be a safe level, about 2-3 8oz cups of coffee.
- More information on sleep go to: http://sleepfoundation.org.
- More information on caffeine content of drinks www.mayoclinic.com.
REMEMBER:
Good nutrition, daily physical activity, relaxation techniques, and sleep are all controllable lifestyle factors that will contribute to a healthier, low-stress you! If you are a benefits-eligible employee and feel that talking to someone may help, Call UA Life & Work Connections at 621-2493. For students, contact Campus Health at 621-3334.
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