November: Emotional Health
Stress, Mental Health and Physical Activity
Major life events, small annoyances, and unexpected developments can seem to provide more than enough stress for two lifetimes. Too much stress can negatively affect your health and cause additional problems.
The good news is that there are plenty of changes you can make to your daily routine to cope with stress and prevent it from overrunning your life.
Understanding Stress
If you can identify the sources or triggers of your stress, you can learn to anticipate, prevent or better cope with the effects.
Common stressors include daily hassles like traffic and workplace frustrations, and major life changes such as getting married, changing jobs or coping with the death of a loved one. You may also be worrying about long-term situations like your financial situation, your children's future or an ongoing illness.
Because everyone is different, there is no single best way to eliminate stress. However, there are a number of approaches you can try:
- Identify your problems by keeping a journal of things and events that cause you repeated frustration or worry
- Actively work on solutions to relieve the problem – if you need help, ask a trusted friend or engage the advice of a mental health professional
- Learn about stress management and the many techniques available to alleviate stress
- Physical activity, whether it’s getting out for a walk, hitting the weight room or joining a yoga class, is one of the best natural ways to reduce tension
Most importantly: go easy on yourself. Stress can cause a lot of negative thinking that might keep you from arriving at attainable, realistic solutions.
The Effects of Stress
When you experience a stressful event or situation, your body responds. Signs that you’re over-stressed may include:
- Changes in weight
- Negative thoughts
- Irritability, sadness or guilt
- Difficulty concentrating
- A loss of interest in activities you used to enjoy
- Restlessness or changes in sleep patterns
While some people claim to thrive on stress, the body certainly does not. Stress is considered to be a risk factor in a great many conditions, including:
- Heart disease
- Gastrointestinal tract issues
- Herpes outbreaks
- Anxiety, depression and various mood disorders
- Compromised immune system
- Diabetes and blood sugar management
- Alcohol and substance abuse
Stress and a Healthy Diet
Emotions can cause us to overeat. For some people, the cravings for salt and sugar are a coping mechanism during periods of increased stress. If you’re anticipating stress in the upcoming week, get ready by having nutrient-rich foods like a bowl of fruit or a tray of fresh, chopped vegetables on hand.
Your body needs a combination of carbohydrates, protein, fat, vitamins and minerals to regulate energy, mental concentration, and emotional stability. If your kitchen and pantry are stocked with unhealthy snack foods, put them out of sight or in the trash to promote healthier choices.
Simple habits, like eating breakfast regularly, can reduce stress. Even something small, like a granola bar or piece of fruit, can provide the necessary vitamins and minerals to have energy and stay alert.
Read Healthy Eating, Healthy Coping (PDF) for tips on eating well to manage stress.Stress and Exercise
Achieving a healthier state of mind might be as easy as going for more walks or riding your bicycle to work.
Studies have shown a connection between physical activity and brain function. Exercise elevates endorphins, boosts dopamine and regulates all of the same neurotransmitters targeted by antidepressants.
Even moderate amounts of exercise can improve cognition, enhance memory and significantly reduce stress.
Learn about Mood-boosting Exercises (PDF) and Sleep and Exercise Synergy (PDF).Sources:
Health Canada
Healthy Alberta
SPARK: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD with Eric Hagerman
Stress.com
