Nutrition Education: STRESS BUSTERS

Feb 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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Client of The Quarter: Q2 2024

By Ray Cattaneo • 01 May, 2024

Steve has been crushing it ever since joining IPT in Dec 2023. He continues to stay consistent with his nutrition, cardio and exercise. He always pushes past his limits in every workout which has resulted in losing body fat mass every month! He lost a total of 35.7 lbs of BFM since joining! Steve Lepping has transformed his life for greatness!

Client of The Quarter: Q1 2024

By Ray Cattaneo • 07 Feb, 2024

Andrea has been at IPT since July of 2023 and has been the definition of consistency! She always makes adjustments to her nutrition and exercise when needed and pushes herself in workouts every single time. Each month she exceeds her goal of losing body fat mass, and has lost a total of 24lbs of BFM since joining! She's able to chest press 25 lb dumb bells and can do a full pushup without any assistance now. You can really see the difference in how Andrea carries herself and the confidence she has now compared to her first day at IPT. She completely transformed her life for the better!

Client of The Quarter: Q4 2023

By Ray Cattaneo • 03 Nov, 2023

Rey has been here since early June & has never missed a session! He's on-point with his tracking for nutrition and always does his cardio. He has hit every goal since he started and has lost 49.6 lbs of body fat mass and gained 3.8 lbs of skeletal muscle mass. Down from 48.9% BF to 36.6% BF. The health of his knees has improved drastically and he continues to have an exceptionally positive attitude!