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You are here: Home / Mind and Body / Find Your Own Healthy Way to De-Stress

January 15, 2016

Find Your Own Healthy Way to De-Stress


Stress has been identified as significantly impacting our mental and physical health for decades(PDF)Links to a PDF document.. In fact, the American Psychological Association’s (APA’s) surveys on American stress show that 4 major factors  are consistently reported as major causes of stress: money, work, family, and health.

people-1031169_1920It is important to be aware of stress factors, but also our abilities to deal with stress. In stressful situations, our bodies become prepared to respond to negative surroundings. It’s an important  survival mechanism. However, when we remain in stressful situations for long periods, our hyper-elevated physical states  can lead to many poor mental and physical-health outcomes.

In fact, 3/4 of Americans report(PDF)Links to a PDF document. experiencing at least one negative outcome from stress within the last month, including anger, anxiety, fatigue,  depression, and changed eating behaviors. 1 out of 5 Americans report(PDF)Links to a PDF document. engaging in coping behaviors. These coping behaviors include listening to music, exercising, watching television, surfing the internet, drinking athinking-236770_1280lcohol, and smoking. Clearly some of these behaviors are healthy and some are unhealthy– meaning we should each evaluate our usual behaviors when stressed.

It is important for us to be aware of how we normally cope with stress and how we can choose coping methods that are healthy. Many stress management tips call for very specific activities, like YOGA or jogging. Yet, many of us don’t enjoy those activities. So this is your charge: Find YOUR healthy coping method(s) to deal with stress in 2016.

Some behaviors are known to help individuals cope with stress, but this does not mean you are limited to a couple de-stressing techniques. Instead, use the following recommendations to help you find a way to de-stress that fits your needs and likes:

  • Research shows physical activity helps our bodies deal with stress. But you’re not limited to traditional exercise. It’s the angel-15808_1920physical activity that matters: If you enjoy basketball, get a basketball hoop. If you enjoy dancing, find cardio-dance videos online. If you like working with your hands, build something which requires lifting.
  • New research also shows that the outdoors can help individuals learn to cope who’ve gone through high-stress situations: Walking in a park can aid your ability to deal with stress. But planting flowers, fishing, observing nature, or painting scenery can all also aid coping.
  • Engaging in mindfulness can also enable you to deal with stressful situations: This doesn’t mean you have to take yoga classes; simply learning a few breathing techniques can aid your ability to cope.
  • Just doing something you enjoy alleviates stress: Maybe you can’t make it to a park andfriendship-1057660_1920 your recreational basketball team doesn’t play for a few days, but engaging in a hobby– whether writing, baking, mechanics, or model plain-building– helps you de-stress.
  • Finally, research shows that relationships(PDF)Links to a PDF document. aid coping with stress: Taking a group coffee-break or visiting your family can help you relieve stress– especially when you derive encouragement from the relationships.

The ways to deal with stress are diverse. The important point is to make time for physical activity, hobbies, and loved ones. Find your own healthy way to deal with stress this year. While you can’t make  money, work, family, or health concerns disappear; you can make sure you deal with these stressors in healthy ways.

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WRITTEN BY: Shawna Hite, Healthy People Program Specialist

REVIEWED BY: Pat Holmes, Extension Educator, Montgomery County

SOURCES:

  • American Heart Association (July 2014). Four ways to deal with stress: http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FourWaystoDealWithStress/Four-Ways-to-Deal-with-Stress_UCM_307996_Article.jsp#.VpVIH_krLIU
  • American Psychological Assocation (2010). Managing stress for a healthy family: http://www.apa.org/helpcenter/managing-stress.aspx
  • Centers for Disease Control and Prevention (October 2015). Coping with stress: http://www.cdc.gov/violenceprevention/pub/coping_with_stress_tips.html
  • Harvard Health Publications (January 2015). Relaxation techniques: Breath control helps quell errant stress response: http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  • OSU Extension, Live Smart Ohio (2015). MIndful Extension: http://livesmartohio.osu.edu/mindful-extension/

REFERENCES:

  • Anderson, N., Belar, C., Breckler, S., Nordal K., Ballard D., Bufka, L.,... Wiggins, K., ( February 2015). Stress in America: Paying with our health. American Psychological Association. Retrieved from: https://www.apa.org/news/press/releases/stress/2014/stress-report.pdf
  • Countryside Recreation Network. (2006) A Countryside for Health and Wellbeing: The Physical and Mental Health Benefits of Green Exercise [Online]. Available from: http://www.thehealthwell.info/node/3900 [Accessed: 14th January 2016].
  • Jacubowski, A., Abeln, V., Vogt, T., Yi, B., Choukèr, A., Fomina, E., & ... Schneider, S. (2015). The impact of long-term confinement and exercise on central and peripheral stress markers. Physiology & Behavior, 152(Pt A), 106-111. doi:10.1016/j.physbeh.2015.09.017
  • Ozbeyli, D., Gokalp, A. G., Koral, T., Ocal, O. Y., Dogan, B., Akakin, D., & ... Kasimay, O. (2015). Protective effect of exercise and sildenafil on acute stress and cognitive function. Physiology & Behavior, 151230-237. doi:10.1016/j.physbeh.2015.07.030
  • Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annual Review of Clinical Psychology, 1, 607.
  • Vella, E. J., Milligan, B., & Bennett, J. L. (2013). Participation in outdoor recreation program predicts improved psychosocial well-being among veterans with post-traumatic stress disorder: A pilot study. Military Medicine, 178(3), 254-260. doi:10.7205/MILMED-D-12-00308- Nature/ the outdoors/ being outside may aid in dealing with stressful situations
  • Watson, D., & Pennebaker, J. W. (1989). Health complaints, stress, and distress: exploring the central role of negative affectivity. Psychological review, 96(2), 234
  • Westlund, S. (2015). 'Becoming human again': Exploring connections between nature and recovery from stress and post-traumatic distress. Work: Journal Of Prevention, Assessment & Rehabilitation, 50(1), 161-174.
  • http://www.sciencedirect.com.proxy.lib.ohiostate.edu/science/article/pii/S0031938415300445

Categories: Mind and Body
Tags: Coping with Stress, Financial Stress, Job Stress, Reduce Stress, stress, stress management, stress reducing, Stress Reduction, Work Stress

Avatar for Shawna Hite
Avatar for Shawna Hite

About Shawna Hite

Shawna Hite, MPH was the Healthy People Program Specialist with The Ohio State University Extension, Family & Consumer Sciences in 2016. Shawna received her BA in psychology and communication from Lake Forest College and her MPH from OSU. Shawna has focused her past research and work on the physical, nutritional, and mental health of youth and communities. Her previous jobs using community input to guide health curriculum development and program implementation with LEAD and the OSU Extension have made her passionate about efforts focused on equipping the larger community with the knowledge, skills, and confidence to make decisions which benefit their overall health and wellness.

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