February 27, 2019
Nutrition Education: STRESS BUSTERS
10 Tips for Stress Management
1. Identifying Triggers
We can’t address stress until we know what’s causing it. The triggers can vary wildly from person to person, and
they’re not always obvious. Keeping a journal about stress can help to identify patterns and causes.
2. Understanding Coping Strategies
How do you currently react to stress, and is it helping or hindering you? Unhelpful responses include smoking, using
drugs, drinking alcohol, and of course, eating comfort food. A stress journal will help you and to make connections between these coping mechanisms and stress triggers.
3. Develop New Strategies
If you’ve identified unhelpful coping strategies, the next step is to replace them with healthy ones. Experiment with techniques like:
• Going for a walk ????♂️
• Meditating ????♀️
• Calling a friend or loved one️ ☎️
• Exercising️ ????️♂️
• Listening to music????
There are endless options, so keep going until you find something that takes you out of your stressful mindset.
4. Getting Active ????
We already know that exercise is great for releasing endorphins and improving the mood. During stressful times, exercise can also provide space for us to process our thoughts. It doesn’t have to be intense exercise - even walking the dog or dancing around the lounge to a favorite song can help.
5. Getting Proactive
Can your stress triggers be changed? If so, be proactive and take control.
Write down three things that you could do to address a stressful situation, and commit to doing them by a certain time.
6. Practicing Acceptance
It may be that you can’t change what’s stressing you. That’s a frustrating feeling in itself, and it can lead to even more stress. In that case, practice accepting the things you can’t change.
7. Making Connections ????
Reaching out to family or friends can help you to feel calmer. They may be able to offer advice or support, but you don't even have to talk about what’s stressing you; the very act of simply making a social connection is often
enough.
8. Practicing Self-Care ????♀️
Make a conscious effort to set aside time to recharge. Get rid of any distractions and take the time to do something you truly enjoy, whether that’s socializing, taking a relaxing bath, or working on a hobby or project.
9. Managing Time
Being busy is almost mandatory these days, and if we don’t manage our time effectively, we can easily become
overwhelmed. Don’t over-commit, learn to prioritize, and practice saying no to things you don’t want to or don’t have
the time to do.
10. Staying Positive ????
I know it's easier said than done, but taking just a few minutes to remind ourselves of everything we’re grateful for can be a wonderful mood-booster.
Keep a gratitude diary, or simply think of three things you’re grateful for at the end of every day.
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