Sarah M's List: Stress Management

• Stress management strategy #6: Adopt a healthy lifestyle
• Physical activity plays a key role in reducing  and preventing the effects of stress.
• aerobic exercise for releasing pent-up stress and  tension.
• 30 minutes of exercise,  three times per week
• Well-nourished bodies are better prepared  to cope with stress
• balanced, nutritious meals
• The temporary "highs" caffeine  and sugar provide often end in with a crash in mood and energy
• Adequate sleep fuels your mind, as well as  your body

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• • Never thought about that, a lot of people feel social stress from fulfilling the "image" society has depicted as far as what people should look like.
• Taking frequent effective exercise is one   of the best physical stress-reduction techniques   available
• improves your   health and reduces stress caused by unfitness
• By exercising, you speed   the flow of blood through your brain,
• physically   fit people have less extreme physiological   responses when under pressure than those   who are not

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• Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins
• Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand
• Exercise usually involves a change of scenery
• Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends
• research suggests that physical activity may be linked to lower physiological reactivity toward stress

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• Good stress helps keep us alert, motivates us to face challenges and drives us to solve problems
• Distress, on the other hand, results when our bodies overreact to events
• It is how we perceive and interpret the events of life that dictates how our bodies react.
• When we view something as manageable, our body doesn't go haywire; it remains alert, but not alarmed. The activation of our sympathetic nervous system (a very important part of our general nervous system) mobilizes us for quick action
• The more we sense danger (social or physical), the more our body reacts.
• Problems can occur when over activation of the sympathetic system is unnecessary.
• Gastrointestinal problems (diarrhea or nausea), depression or severe headaches can come about from acute distress. Insomnia, heart disease and bad habits (drinking, overeating, smoking and using drugs) can result from the accumulation of small distress.
• Frequent exercise is probably one of the best physical stress-reduction techniques available
• improves blood flow to your brain, bringing additional sugars and oxygen which may be needed when you are thinking intensely.
• When you think hard, the neurons of your brain function more intensely. As they do this, they build up toxic waste products that cause foggy thinking. By exercising you speed the flow of blood through your brain, moving these waste products faster.
• Exercise can cause release of chemicals called endorphins into your blood stream. These give you a feeling of happiness and well-being.
• Progressive muscular relaxation (PMR) is a purely physical technique for relaxing your body when muscles are tense
• tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then relax the muscles to their previous state. Finally, you consciously relax them again as much as you can.
• Imagery is a powerful method of stress reduction when combined with physical relaxation methods such as deep breathing and PMR.
• you can use your imagination to recreate a place or scene that is very relaxing.
• You can also use imagery as a "rehearsal" before a big event, allowing you to run through the event in your mind. It allows you to practice in advance for anything unusual that might occur, so that you are prepared and already practiced in handling it. This helps to give you the self-confidence you need to do something well. Many athletes and performers use this method.
• Meditation is a very effective method of relaxation. The idea of meditation is to focus your thoughts on one relaxing thing for a sustained period of time
• Meditation is particularly useful when you have been physically active, you have been worrying about problems or you have been under stress for a long time.
• Meditation can have the following effects: lower blood pressure, slow breathing, help muscles relax, give the body time to eliminate lactic acid and other waste products, eliminate stressful thoughts, help with clear thinking, help with focus and concentration and reduce stress headaches.

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• • Stress (to a degree) is good for us, keeps us attentive/motivated
• The degree of stress in our lives is highly dependent upon individual factors such as our physical health, the quality of our interpersonal relationships, the number of commitments and responsibilities we carry, the degree of others' dependence upon and expectations of us, the amount of support we receive from others, and the number of changes or traumatic events that have recently occurred in our lives
• People with strong social support networks (consisting of family, friends, religious organizations, or other social groups) report less stress and overall improved mental health in comparison to those without these social contacts.
• People who are poorly nourished, who get inadequate sleep, or who are physically unwell also have reduced capabilities to handle  the pressures and stresses of everyday life and may report higher stress levels.

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