Develop Strategies to Manage Stress

Stress can either lead to improved health and productivity - or to anxiety, depression, obesity, immune dysfunction and poor health outcomes. Helping patients recognize negative stress responses, leading to coping mechanisms and stress reduction techniques leads to improved health and wellbeing.

Lifestyle Medicine

What does stress look like?

Stress is your body's reaction to harmful situations. Stress can be good or bad. Good stress is getting ready for a job interview or the birth of a new baby. Bad stress can be traced to the death of a loved one, loss of a job, being sick, caring for a parent, or a pile of unpaid bills.

Warning signs of stress

  • Headaches, muscle tension, neck or back pain
  • Upset stomach
  • Dry mouth
  • Chest pains, rapid heartbeat
  • Sleep problems
  • Fatigue
  • Loss of appetite or overeating "comfort foods"
  • More colds than normal
  • Hard to focus
  • Memory problems
  • Jitters
  • Short temper
  • Anxiety
Marker 1

Blueberries

Anti-oxidants

 Salmon

Salmon

Omega-3 Fatty Acids & B Vitamins

 Leafy Greens

Leafy Greens

Magnesium

 Yogurt

Yogurt

Probiotics

 Nuts Seeds

Nuts & Seeds

Magnesium

Helpful tips to avoiding bad stress

Stress can lead to weight gain, high blood pressure, heart disease, or diabetes. Your body will show warning signs if you have too much stress over time.

  • Read a book
  • Get organized (Pack your lunch, make a to-do list)
  • Take a warm bath
  • Laugh (watch a funny movie)
  • Spend time with your pet
  • Try arts/crafts (coloring, knitting, play an instrument)
  • Listen to music
  • Eat a healthy diet; eat every 3-4 hours
  • Drink water and less sugary drinks
  • Quit smoking
  • Use the Daily Meditation Podcast.
  • Try a mindfulness app such as: Insight Timer, Smiling Mind, MyLife, Unwinding Anxiety®, Calm or Headspace.
  • Exercise regularly
  • Get plenty of sleep (7-8 hours per night)
  • Have the same wake up and bedtime each day
  • Avoid drugs and alcohol
  • Journal
  • Take 5-10 long slow deep breaths
  • Learn a new relaxation or breathing method: www.cmbm.org/thetransformation/resources/

Lifestyle Medicine

An evidence-based approach to preventing, treating and even reversing diseases by replacing unhealthy behaviors with positive ones.

Learn more about Lifestyle Medicine
healthy-eating@200x-8
Practice

Healthy Eating
physical-activity@200x-8
Increase

Physical Activity
tobacco@200x-8
Cessation of

Tobacco
stress@200x-8
Develop Strategies to

Manage Stress
relationships@200x-8
Form & Maintain

Relationships
sleep@200x-8
Improve Your

Sleep