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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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