Tag Archives: managing stress

Stress: How it Effects Us and How Exercise Can Help

STRESS – just seeing the word can cause anxiety for some people. Stress can be defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. It can also be defined as the non-specific response of the body to any demand of change. This means, that there is such a thing as good stress and bad stress. Good stressors are things that cause us to be excited or positive and tend to have a positive effect on our mood such as healthy relationships and setting and achieving goals. Bad stressors are the things that cause us to be upset, angry and create a worried feeling, such as job loss or higher demands at work or in our life. Although both types of stress can lead to similar body responses, it’s the bad stressors that can cause long term damage to our body.

Long term stress can not only lead to higher blood pressure and increased risk of having a heart attack, but it affects almost every part of our body. It can decrease the amount of sleep we get and our quality of sleep, leads to muscle and joint pain, headaches and even depression. The good news is, there are a number of ways to identify negative stress and ways to reduce the impact it has on us.


Identify and Prevent

The first step is identifying the problem. Use a journal to mark down the times when stress affects you and how often those stressors occur. Once you track the times when stress hits, you can try to avoid those situations or change your reaction if you can’t prevent it. Even if you can’t stop the stress, you have control over changing the outcome. If you learn that you tend to reach for unhealthy foods in stressful situations, try exercising instead. This will turn the bad stressor into a good stressor.

Utilize Relaxation Techniques

Relaxation is way of calming down after the stress has occurred and affected your body. Counting to 10 before reacting is a good technique that not only helps clear your mind, but can also help to lessen the effects on your body from stress. There are also a number of meditation apps at the touch of your fingers that can help release some stress. The Calm app is a mindfulness meditation app that can reduce stress while increasing happiness. It has over 25 soothing sounds that you can play to fall asleep to or just to listen to at work. Another app to check-out is Headspace. It teaches meditation techniques and is compatible with apple watches.

Exercise Can Be the Best Medication

Exercising has been shown to increase productivity, concentration and happiness, while reducing your risk for a number of cancers. In other words, exercising can be a great outlet for reducing stress. The increase in body temperature from exercising has a calming effect on the body. Not only that, but the feeling you get after finishing a challenging workout increases happiness and gives a sense of accomplishment which could help decrease almost any stressor.

The most important thing to remember is to have a plan when stress happens and know what techniques you have to lean on so that the effects are not long term.

Healthy Holidays Tip 5: Managing Stress and Being Mindful


The holidays can be stressful. We are overscheduled, frazzled preparing for a house full of guests or worried about the cost of buying presents or hosting guests. Take care of yourself this year and manage your stress. Focus on being mindful, present and thankful for your family, friends, health and well-being.

Feeling stressed or anxious? Try meditation. You can do it anywhere, the bus, at work or at home. Here are two mediation techniques to try out.


1. Mindful Breathing

Sit with both feet planted on the floor and your hands in your lap. Clear your mind and focus all your attention on your breathing. Focus on how the air travels in through your nose and into your lungs as you breathe in and how your stomach and diaphragm relax as you exhale. Try this exercise for five minutes.

2. Mantra Meditation

Repeating words or a phrase over and over can help calm and focus your energy. Select a phrase or mantra that has meaning to you. You can use the classic “Aum” or a modern Gandhi quote like “Be the change you wish to see in the world.” You could select something more personal like the names of loved ones. Try this exercise for five to ten minutes.

Check out our Healthy Holiday Calendar for more ways to manage stress this holiday season.