By Shilo Hebert & Diane Eder
Good coping strategies help to decrease the stressful experience and response, perhaps not completley or immediately, but they help you to become less stressed or agitated than you were before when incorporated into your daily life.
Healthy coping skills are:
1) Ability to recognize your stressor to prepare yourself for the event.
2) May allow you to have a break from the stress but does not avoid or prevent you from dealing with the situation.
3) Does not add to your stress.
4) Have positive long-term effects in reducing your stress levels.
5) Does not put yourself or others at risk.
6) Know when you need to seek professional help.
Exercising the body regularily is an effective stress management technique.
- Most effective type of exercise is aerobic activity, such as brisk-walking or jogging for 30 minutes.
- Causes the body to release endorphins which make us feel good physically and mentally
- Stretching tense muscles is also a good strategy. This action stimulates the nervous system to decrease the amount of cortisol produced.
- Yoga exericese involve the body, mind and spirit. This exercise incorporates breathing techniques that help in relaxation.
- Performing exercises in a natural setting, especially sunlight, also triggers the relaxation response.
In summary, not only does exercise improve physical health, but mental health as well.
Our diet has a major impact on how we feel physically and mentally. When we are chronically stressed our coticsol levels rise which causes the body to store fat.
Studies have shown that by following a mediterranean type diet, there is a decrease in stress and improved overall health. This diet is:
- high in fruits, vegetable, bread, potatoes, beans, nuts, and seeds.
- uses olive oil as a source of nonsaturated fat.
- eggs are consumed only 0-4 times per week.
- dairy products, fish and poultry are consumed in low to moderate amounts while very little red meat is included.
In general, an individual may want to supplement his or her diet with vitamins and mineral (such as vitamin B12, calcium, and vitamin C) to protect the body from the negative effects of stress.
The aim of relaxation therapy is to quiet the mind; to allow thoughts to flow in a smooth, level rhythm. This mental break allows for rest and rejuvination that does not always occur, even during sleep.
With relaxation it is possible to improve health, strengthen the immune system, build up resistance to stress, cope with change, and improve quality of overal life.
Relaxation techniques include: progressive muscle relaxation, visualization, meditation, and self-massage.
Deep breathing is a fundamental relaxation skill, and is easy to learn. When under stress your breathing becomes more rapid and shallow. You begin to breathe short, quick and shallow breaths. The solution is to control your breathing, and get enough fresh oxygen into the body to clear the mind and produce relaxation.
Most adults need an average of 8 hours of sleep every night, and many individuals do not get close to 8 hours per night. With the proper amount of sleep an individual is better able to function normally throughout the day and effectively deal with their stress in a positive and productive manner.
You know your getting enough sleep when you do not feel sleepy and tired during the day.