Stress Management
Coping with Stress
Many of us are facing challenges that can be stressful and overwhelming. Learning to cope with stress in a healthy way will help you, the people you care about, and those around you become more resilient.
Stress can cause the following:
- Feelings of fear, anger, sadness, worry, numbness, or frustration.
- Changes in appetite, energy, desires, and interests.
- Trouble concentrating and making decisions.
- Nightmares or problems sleeping.
- Physical reactions, such as headaches, body pains, stomach problems, or skin rashes.
- Worsening of chronic health problems and mental health conditions.
- Increased use of alcohol, illegal drugs (like heroin, cocaine, or methamphetamine), and misuse of prescription drugs (like opioids).
Healthy Ways to Cope with Stress
- Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about negative events can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and computer screens for a while.
- Take care of your body: Staying physically healthy can improve your emotional well-being. Here are some ways to improve your health:
- Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips.
- Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
- Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. You can break it into smaller amounts such as 20 to 30 minutes a day.
- Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol. Moderation means having 2 drinks or less a day for men or 1 drink or less for women. Find out more at Drink Less, Be Your Best.
- Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available, and recovery starts with asking for help.
- Avoid smoking, vaping, and the use of other tobacco products. People can and do quit smoking for good.
- Continue with regular health appointments, tests, screenings, and vaccinations.
- Make time to unwind.
- Take deep breaths, stretch, or meditate.
- Try to do some other activities you enjoy.
- Connect with others.
- Talk with people you trust about your concerns and how you are feeling.
- Connect with your community-based or faith-based organizations.
Mindfulness is a temporary state of…
- Non-judgment,
- Non-reactive,
- Present-centered attention and awareness.
Formal Practice
Benefit: Makes it easier to focus and stay in the present moment=brain training
- Sitting meditation
- Develop an understanding of thoughts and feelings
- Cultivate the ability to pay attention and stay present-focused
- Body scan
- Develop an understanding of the body and its needs at rest
- Mindful yoga or mindful movement
- Develop an understanding of the body while moving
Research
Mindfulness-based Stress Reduction, an eight- week program to develop mindfulness, has been shown to improve:
- Stress, feeling of well-being, and negative emotions
- Anxiety, mood disorders, and depression
- Chronic pain
- Sleep disorders
- Substance abuse
- Eating disorders and binge eating
- Type 2 diabetes and Hypertension
- Body weight in overweight adults
- The number of hours spent in formal practice is correlated with greater changes in the above listed health issues.
Informal Practice
- The application of mindfulness in daily activities
- Exercising
- Eating
- Driving
- Through formal practice, informal practice becomes easier.
Stress Management Sites for Reference
- Heart-Healthy Living – Manage Stress | NHLBI, NIH
- Relaxation Techniques: What You Need To Know | NCCIH (nih.gov)
- https://www.cdc.gov/mentalhealth/quiz/index.htm (can be an interactive quiz)
- https://www.cdc.gov/mentalhealth/index.htm
- Mental Health Equity: https://www.cdc.gov/healthequity/features/minority-mental-health/index.html (see “Individuals Can”)
Nutrition
Keeping your heart strong is all about eating right and staying active!
Taking your time to block distractions and focus on your food by siting still to eat, chewing and tasting your food each bite, and only eating to satisfy and not fill-up makes for better digestion, and enjoyment in eating.
Choosing fresh fruits and veggies over processed foods for meals and snacks helps cut back on junk food and poor nutrition.
Too much fatty and greasy food messes with your heart to cause cholesterol and build up to your arteries. Choosing high-fiber and low-fat options to keep your cholesterol in check.
Watching your salt and sugar intake are important as well! Too much messes up your blood pressure and sugar levels. Sodas, electrolyte drinks, such as Gatorade and Powerade, and beer and alcohol drinks are high in sugars and salts and should be consumed only sparingly.
If you’re carrying extra weight, you’re at higher risk for heart issues. Check in with your doctor and get moving with regular exercise to stay healthy.
For adults, aim for 2 hours and 30 minutes of exercise each week, like brisk walking or biking. Kids should get at least 1 hour of activity every day.
Stay informed and keep your health in check to keep your heart pumping strong when you:
- Check Your Cholesterol.
- Control Your Blood Pressure.
- Manage your Diabetes.
- Take Your Medicines as Directed.
- Work With Your Health Care Team.
- Get Tips and Updates From WACH Community Hearts!
Introduction to Mindful Eating
What is Mindless Eating?
Mindless Eating has five components:
- Eating when not hungry or past the point of feeling full
- Eating when stressed or emotional
- Eating due to environmental cues
- -Eating without stopping to enjoy the food or drink
- Eating when distracted
Mindful Eating is a holistic approach to obesity prevention and treatment that focuses on awareness of:
- Physical sensations of hunger and satiety
- Taste, appearance and texture of foods and beverages consumed
- Emotional sensations associated with the eating experience
Mindful Eating focuses on how to eat rather than what to eat.
Research
Mindful eating interventions ranging from 4 to 10 weeks have been shown to improve:
- Reward-based, emotional, and stress-based eating
- Dietary intake
- Blood sugars in individuals with diabetes
- Cholesterol levels
- Weight status
Eating With Awareness Experiment
Directions: You will be asked to eat an item mindfully. You will be asked to describe the characteristics of the item.
Step 1. Do not judge the food based on past experiences.
Step 2. Observe the color, shape, and texture.
Step 3. Smell the food.
Step 4. Put the food to your lips. How does it feel?
Step 5. Bite into the food and move it around the mouth. Describe the texture in your mouth.
Step 6. Chew slowly and note whether the taste and texture change while chewing or swallowing.
Step 7. Eat slowly and enjoy.
Step 8: Reflect. This experiment makes me realize ________________ about the way I eat.
Cholesterol Management
Educating people about diet’s impact on cholesterol promotes heart health. It empowers individuals to make informed choices for managing their cholesterol levels and reducing the risk of heart disease.