Life would be simple indeed if all our needs were automatically satisfied. In reality, however, many obstacles, both personal and environmental, prevent this ideal situation. We may not be fit to be a model or have less money than we need. Such obstacles place adjustive demands on us and can lead to stress. The term ‘ stress ‘ has typically been used to refer both to the adjustive demands placed on an organism & to the organism’s internal biological & psychological responses to such demands. To avoid confusion, we’ll refer to adjustive demands as STRESSORS, to the effects they create within an organism as STRESS & to efforts to deal with stress as STRESS MANAGEMENT.
Stress Symptoms are our Physical, Emotional & Behavioral reaction to our life’s situations such as frustration, conflicts and pressures. In Stress Management, a person is confronted with two challenges :
- To meet the requirements of the stressor , and
- To protect oneself from psychological & biological damage and disorganization.
These coping strategies may reduce stress, but cause more damage in long run:
- Drinking too much
- Root Veggies : Carrots, Beets, Sweet Potatoes, and Radishes .
- Overeating or under eating.
- Zoning out for hours in front of the TV or computer
- Withdrawing from friends, family, and activities
- Learn how to say “no” – Know your limits and stick to them.. Taking on more than you can handle is a surefire recipe for stress.
- Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the r/p entirely.
- Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
- Manage your time better – if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
- Exercise regularly – Make time for at least 30 minutes of exercise. Nothing beats aerobic exercise for releasing pent-up stress and tension.
- Eat a healthy diet – Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat.
- Avoid alcohol, cigarettes, and drugs – this relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
- Get enough sleep – Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
Healthy Diet for Stress Management :
- Eat a meal high in carbohydrates : Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include Rice, Pasta, Potatoes, Breads, Eat Food High In Fiber : Stress result in cramps and constipation. Eat more fiber to keep your digestive system moving. Your meal should provide at least 25 grams of fiber per day. Fruits, Vegetables and Grains are excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals and fiber-fortified Muffins.
- Eat More Vegetables : Your brain’s production of Serotonin is sensitive to your diet. Eating more vegetables, can increase your brain’s Serotonin production.
- Foods to Eat : Whole grains promote the production of the brain neurotransmitter serotonin, which increases your sense of well-being. Green, Yellow, and Orange vegetables are all rich in minerals, vitamins, and phytochemicals, which boost immune response and protect against disease.
FOODS TO AVOID :
- Coffee and other Caffeinated beverages : If you are currently addicted to coffee, drink black tea; it has less than a third of the caffeine of coffee, and none of the harmful oils.
- Fried foods and foods rich in fat are very immune-depressing, especially when stress is doing that, as well.
- Reduce Animal foods. High-protein foods elevate brain levels of dopamine and norepinephrine, both of which are associated with higher levels of anxiety and stress.
Counseling by our psychologist specializing in food addiction, diet motivation, emotional eating ,Drug and alcohol ,compulsive behaviours and stress management proves beneficial .