STRESS MANAGEMENT ISSUE - September 2006
Stress Management 101
It is September, and you are a freshman in college. You are away from home for the first time, settling in to new surroundings, a roommate, and cafeteria food. The first day of class has come and went leaving you with a pile of books, schedules, and endless projects to be done. Your roommate, also a first time freshman, has been enjoying the college life hosting parties every evening of the week. You are sleep deprived, your stomach aches from all that take out food, and Thanksgiving break seems so far away.
College can be one of the most exciting times in your life, and it can be one of the most stressful. Stress is a fact of life, and the demands of college can leave you with feelings of being overwhelmed. This issue of the newsletter is focused on how to recognize the symptoms of stress, and what to do to manage them.
Question: What are symptoms of stress?
Besides the obvious complaints of tenseness, anxiety and nervousness, our bodies can exhibit stress in fatigue, nail biting, hair twirling, a rise in blood pressure, an upset stomach, diarrhea or constipation. You might have difficulty sleeping or feel restless as well.
Question: What can I do?
Change you attitude
Take care of yourself
Manage your time
Stress Management Websites: www.mindtools.com.stress/relaxationtechniques/mediation.htmRational and Positive www.mindtools.com/stress/rt/thoughtawareness.htm
How good nutrition can help when dealing with Stress
Eat a good breakfast. Breakfast kick starts your metabolism. It provides your brain and your body with the energy needed to feel good, cope with stress , and perform better in the classroom and on the athletic field.
Eat foods high in potassium, such as orange juice, squash, potatoes, apricots, limes, banana, avocados, tomatoes, and peaches. These foods are low in calorie and high in energy.
Eat foods that are high in calcium, which can be found in yogurt, cheese, and tofu. These foods will build up stores of calcium in your body to prevent osteoporosis in later life.
Drink lots of water. Water is a very important nutrient that is often forgotten. Your body needs at least eight glasses of water each day, and if you exercise, or play sports, you may need more.
A daily multivitamin can minimize the physical damage caused by stress. Make sure that your daily vitamin includes 200 to 400 milligrams of magnesium, 10 to 100 milligrams of B complex vitamins and 500 to 3000 milligrams of vitamin C. According to studies, magnesium blocks the damaging effects of adrenaline.
Foods to Avoid when dealing with Stress
Avoid caffeine (coffee, tea, cola, and chocolate) which causes nervousness and inhibits sleep if too much is ingested.
Avoid alcohol which depletes your body’s B vitamins and can disrupt sleep and impair judgment or clarity of thought
Avoid sugar. It provides no essential nutrients and can cause an immediate “high” followed by a prolonged “low”.