04 april 2014 by choi… · volume 9, issue 4 april 2014 it’s healthy to relax, renew and...
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Volume 9, Issue 4 � April 2014
It’s Healthy to Relax, Renew and Rejuvenate!
April is National Stress Awareness Month
It may seem that there’s nothing you can do about stress. The bills won’t
stop coming, there will never be more hours in the day, and your career
and family responsibili�es will always be demanding. But you have more
control than you might think. In fact, the simple realiza�on that you’re in
control of your life is the founda�on of stress management. Managing
stress is all about taking charge: of your thoughts, emo�ons, schedule, and
the way you deal with problems.
If your methods of coping with stress aren’t contribu�ng to your greater
emo�onal and physical health, it’s �me to find healthier ones. There are
many healthy ways to manage and cope with stress, but they all require
change. You can either change the situa�on or change your reac�on. When
deciding which op�on to choose, it’s helpful to think of the four As: Avoid,
Alter, Adapt, or Accept.
Avoid unnecessary stress: Not all stress can be avoided, and it’s not
healthy to avoid a situa�on that needs to be addressed. You may be
surprised, however, by the number of stressors in your life that you can
eliminate.
Alter the situa�on: If you can’t avoid a stressful situa�on, try to alter it.
Figure out what you can do to change things so the problem doesn’t
present itself in the future. O*en, this involves changing the way you
communicate and operate in your daily life.
Adapt to the stressor: If you can’t change the stressor, change yourself.
You can adapt to stressful situa�ons and regain your sense of control by
changing your expecta�ons and a,tude.
Accept the things you can’t change: Some sources of stress are
unavoidable. You can’t prevent or change stressors such as the death of a
loved one, a serious illness, or a na�onal recession. In such cases, the best
way to cope with stress is to accept things as they are. Acceptance may be
difficult, but in the long run, it’s easier than railing against a situa�on you
can’t change.
In addition to the four As…
Make �me for fun and relaxa�on: Beyond a
take-charge approach and a posi�ve a,tude,
you can reduce stress in your life by nurturing
yourself. If you regularly make �me for fun
and relaxa�on, you’ll be in a be0er place to
handle life’s stressors.
Adopt a healthy lifestyle: You can increase
your resistance to stress by strengthening
your physical health.
• Exercise regularly. Physical ac�vity plays a
key role in reducing and preven�ng the
effects of stress.
• Eat a healthy diet. Well-nourished bodies
are be0er prepared to cope with stress.
• Get enough sleep: Adequate sleep fuels
your mind, as well as your body. Feeling
�red will increase your stress because it
may cause you to think irra�onally.
• Reduce caffeine and sugar. The
temporary "highs" caffeine and sugar
provide o*en end with a crash in mood
and energy. By reducing the amount of
coffee, so* drinks, chocolate, and sugar
snacks in your diet, you’ll feel more
relaxed and you’ll sleep be0er.
• Avoid alcohol, cigare"es, and drugs. Self-
medica�ng with alcohol or drugs may
provide an easy escape from stress, but
the relief is only temporary. Don’t avoid
or mask the issue at hand; deal with
problems head on and with a clear mind.
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Exercise and Stress: Get Moving to Manage Stress
Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and
distract you from daily worries.
You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second
— there's good news when it comes to exercise and stress.
Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're
downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the
connection between exercise and stress relief — and why exercise should be part of your stress management plan.
Exercise and stress relief
Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But
exercise also has some direct stress-busting benefits.
• It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good
neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of
tennis or a nature hike also can contribute to this same feeling.
• It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that
you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed
your daily tensions through movement and physical activity, you may find that this focus
on a single task, and the resulting energy and optimism, can help you remain calm and
clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower
the symptoms associated with mild depression and anxiety. Exercise also can improve
your sleep, which is often disrupted by stress, depression and anxiety. All this can ease
your stress levels and give you a sense of command over your body and your life.
By Mayo Clinic Staff
Stay Healthy...Manage Stress!
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