Stress

STRESS Christina Webb



STRESS Stress is normal in college; between new academic and social responsibilities and new environments, a lot is going on. When stressed, the body produces cortisol and adrenaline. Cortisol helps the fight or flight response in our body by suppressing different functions. Sometimes this is helpful, but when the body constantly feels stressors, its fight or flight reaction stays on. When that happens, the stress hormones begin to flood your body, disrupting almost all your body’s processes (Mayo, 2021). The body reacts to stress in a variety of ways. Some involve stomach and digestive problems like nausea and weight gain. Other issues like headaches, muscle pain, anxiety, depression, and even memory issues can persist (Mayo, 2021). More severe problems can occur, such as hyperventilation and even heart disease, high blood pressure, and strokes (Mental Health Foundation, 2021). The important thing is to recognize the signs of stress and learn how to combat them healthily.

The brain produces chemicals, and these chemicals Exercise are heavily dependent upon emotions. Taking care Taking care of the body thru a of the body, both physically and mentally, are an steady regiment and a proper efficient way to combat the strain stress causes. diet are some of the most critical BODY Exercising lowers the hormones produced steps to reducing the fatiguing by stress but also improves sleep and boosts one’s effects of stress on the body. confidence. When stressed, people tend to turn towards sugars, fats, and fast food. However, with lots of water and a limitation on caffeine, a healthy diet will assist with vitamins and minerals to promote mind-body wellness. Studies show foods like turkey, oatmeal, bananas, citrus, blueberries, and even almonds help with anxiety and stress- related symptoms (Elliott, 2021). Alternately, herbal supplements can give that boost in a time crunch when your body is just not thriving (Mental Health Foundation, 2021). MIND TTime-outs are a fantastic way to practice personal care. Practicing mindful meditation can be done anywhere, but also, just recognizing limits will help. Yoga is a great way to steady the mind and include exorcise. Some scents trigger relaxation. Trying a candle or essential oils may be the quick pick-up needed (Jennings, 2018). MIND & BODY

Scents for Peace Supplements Lavender, Bergamot, Roman Lemon balm, Omega-3 fatty acids, chamomile, Sandalwood, Ylang- Green tea, Valerian root, Kava ylang, are a few sents that are kava are common suplements that recommended to ease the mind are known to assist with anxiety, and body (Jennings, 2018). (Jennings, 2018).

DIVE

ERSION & TRIBE Sometimes relieving stress Friends, family, pets, and is as simple as a diversion. A community are all powerful gratitude journal helps things tools (Jennings, 2018). Being seem less bleak. Alternatively, away from home is sometimes just tracking moods can help a challenge to spend time with realize triggers. Listening to family, but volunteering can calming music or watching a help change perspective and movie and laughing releases provide a sense of belonging serotonin in the body which that builds self-worth. By strongly counteracts stress spending time in a tribe, hormones and relaxes muscles the brain secretes oxytocin (Jennings, 2018). and lowers blood pressure. Lastly, there is always a professional who can assist with stress-reducing techniques (Mayo, 2021).

RESOURCES Elliott, B. (2021, May 24). 6 foods that help reduce anxiety. Healthline. Retrieved Sep- tember 21, 2021, from https:// www.healthline.com/nutri- tion/6-foods-that-reduce-anxi- ety#TOC_TITLE_HDR_6. Jennings, K.-A. (2018, August 28). 16 simple ways to relieve stress and anxiety. Healthline. Retrieved September 16, 2021, from https://www.healthline. com/nutrition/16-ways-re- lieve-stress-anxiety#The-bot- tom-line. Mayo. (2021, July 8). Chronic stress puts your health at risk. Mayo Clinic. Retrieved Septem- ber 16, 2021, from https://www. mayoclinic.org/healthy-lifestyle/ stress-management/in-depth/ stress/art-20046037. Mental Health Foundation. (2021, September 17). Stress. Mental Health Foundation. Retrieved September 21, 2021, from https://www.mentalhealth. org.uk/a-to-z/s/stress.