What is Stress?

Stress can be a feeling of emotional or physical tension. It is the bodys reaction to changes that require
adjustment or a response. There are three types of responses to stress: emotional, physical, and mental.
Emotional Response
Often occurs when faced with a difficult or challenging situation. Symptoms to be aware of include:
Difficulty relaxing
Feeling overwhelmed or overworked
Frustration
Physical Response
Bodys physical reaction to the stress. Responses you might notice are:
Low energy level
Headaches
Tense muscles or cramping
Mental Response
How you react emotionally and psychologically to stress. Responses you might notice are:
Constant worrying
Forgetfulness
Unfocused

Stress Management & Tips

Food to Help Manage Stress

Stress Relief Tips

1. Awareness
2. Identify stress triggers
- What situations cause the greatest
amounts of stress?
- Examples of triggers include: job
pressures, commuting, arranging child
care, and time
3. Strategies to deal with triggers
4. Find a stress reduction technique(s) that
work for you

Stress Reduction Techniques

Exercise can serve as a distraction

from the stressor and provides an outlet
for stress. Moderate intensity exercise
for as short as five to ten minutes
releases endorphins to help you feel
better.
Healthy eating has been shown to
boost serotonin levels, which has
calming effects. Also, food can decrease
stress hormone levels of cortisol and
adrenaline.
Deep breathing is quick and easy, and
can be done in any situation. Take five
minutes away from everything and just
focus on relaxation. Concentrate on
deep breaths to slow heart rate and
lower blood pressure which counteract
the effects of stress.
Reading for six minutes has been
shown to positively reduce stress levels
by 68%. Reading a book, magazine, or
newspaper will act as a distraction from
the stressor and also engages the mind,

Complex carbohydrates
o Whole grain breads, pastas, and
cereals
o Stimulates brain to make more
serotonin
o Limit simple carbohydrates: such
as candy, soft drinks, and other
foods high in sugar content
Oranges
o Good source of vitamin C which
strengthens the immune system
and helps manage levels of stress
hormones
Fatty fish
o Salmon and tuna
o High in omega-3 fatty acids. Help
prevent surges in stress
hormones and may have
protective effects.
Milk
o Research supports that calcium
eases anxiety.
o Recommended to drink low-fat or
skim milk
Leafy greens
o Spinach, kale, romaine lettuce
o High in magnesium
o Helps prevent headaches and
fatigue, which can be triggers to
stress
Asparagus and Avocados
o High in folate and B vitamins
o Avocados block intestinal
absorption of certain fats
o Use to add new flavors to foods
Berries

Stress Management Assessment Quiz

1. ____ Give yourself 10 points if you feel you have supportive family around you.
2. ____ Give yourself 10 points if you actively pursue a hobby.
3. ____ Give yourself 10 points if you belong to a social or activity group in which you participate more
than once a month.
4. ____ Give yourself 15 points if you are within 10 pounds of your "ideal" body weight, considering your
height and bone structure.
5. ____ Give yourself 15 points if you practice some form of "deep relaxation" at least five
times a week. Deep relaxation includes meditation, progressive muscle
relaxation, imagery and yoga.
6. ____ Give yourself 5 points for each time you exercise for 30 minutes or longer during an average
week.
7. ____ Give yourself 5 points for each nutritionally balanced and wholesome meal you eat during an
average day. A nutritionally balanced meal is low in fat and high in vegetables, fruits and wholegrain products.
8. ____ Give yourself 5 points if you do something you really enjoy and which is "just for you" during an
average week.
9. ____ Give yourself 10 points if you have a place in your home to which you can go to relax or be by
yourself.
10. ____ Give yourself 10 points if you practice time management techniques daily.
11. ____ Subtract 10 points for each pack of cigarettes you smoke during an average day.
12. ____ Subtract 5 points for each evening during an average week that you use any form of medication
or chemical substance, including alcohol, to help you sleep.
13. ____ Subtract 10 points for each day during an average week that you consume any form of
medication or chemical substance, including alcohol, to reduce anxiety or just to calm down.
14. ____ Subtract 5 points for each evening during an average week that you bring work home work
meant to be done at your place of employment.
Now calculate your total score. A "perfect" score is 115. If you scored in the 50-60 range, you probably have adequate
coping skills for most common stress. However, keep in mind that the higher your score, the greater your ability to cope
with stress in an effective, healthy manner. http://dhss.delaware.gov/dhss/dph/dpc/stressquiz.html

References
http://www.qube-learning.co.uk/2012/04/stress-management-at-work/
Reading can help reduce stress. (2015). University of Sussex. Retrieved from:
http://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html
Stress management. (2015). Mayo Clinic. Retrieved from: http://www.mayoclinic.org/healthy-living/stressmanagement/basics/stress-basics/hlv-20049495
Stress management. (2015). MedlinePlus. Retrieved from:
http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm
To stress or not to stress? (2015). American Heart Association. Retrieved from:
http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/StressManagement_UCM_001082_SubHomePage.jsp