Medical Health Encyclopedia

Stress management

Physical activity: Inadequate physical activity can result in a stressful state for the body. Physical activity has many physiologic benefits. A consistent program of physical activity can contribute to a decrease in depression, if it exists. It also improves the feeling of well-being.

Support systems: Most everyone needs someone in their life whom they can rely on when they are having a hard time. Minimal or absent support systems make stressful situations more difficult to deal with.

Relaxation: People with no outside interests, hobbies, or means of relaxation, may be unable to handle stressful situations because they have no outlet for stress.

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AN INDIVIDUAL STRESS MANAGEMENT PROGRAM

• Positive thinking.
• Refocus the negative to be positive.
• Make an effort to stop negative thoughts.
• Plan some fun. Take a break.

• Start an individualized program of physical activity. Most experts recommend doing 20 minutes of aerobic activity 3 times per week.
• Decide on a specific time, type, frequency, and level of physical activity. Make this dedicated time fit into your schedule so it can be part of your routine.
• Find a buddy to exercise with -- it is more fun and it will encourage you to stick with your routine.
• You do not have to join a gym -- 20 minutes of brisk walking outdoor will do the trick.

• Plan to eat foods for improved health and well-being. For example, increase the amount of fruits and vegetables you eat.
• Use the food guide pyramid to help select healthy food choices.
• Eat an appropriate amount of food at a reasonable schedule.

• Make an effort to interact socially with people. Even though you feel stressed, you will be glad to have gone out to meet your friends if only to get your mind off of things.
• Reach out to individuals.
• Nurture yourself and others.

• Learn about and try using one or more of the many relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. One or more should work for you.
• Take time for personal interests and hobbies.
• Listen to one's body.
• Take a mini retreat.