About Heart disease in women Center

Week 7: De-Stressing The Stressed Out

Have you ever felt like you're carrying around the weight of the world? Doing too much in too little time or experiencing several stressful events close together can exhaust the body and mind. We all need time to recover from stress.

If you find yourself in this situation or even coming close, make a plan and do something to help get back on the path to health and wholeness. These tips can help:

First and foremost, keep moving. Regular physical activity is a great way to burn off stress. You'll also feel more confident, have more energy, and physical activity will boost your ability to make the necessary healthy changes in your lifestyle.
Fuel your body with nutritional foods and drink plenty of water to fight fatigue.
Get plenty of sleep on a regular basis. If you're having trouble sleeping, make a conscious effort to get into a regular sleep routine.
Practice deep breathing and relaxation exercises to keep your body from living in a constant state of alert.
Take small stretching breaks throughout the day to lengthen and relax tense muscles.
Practice personal stress management skillsregularly. They will help you return to a balanced state of being and prevent a future burnout.

Now, it's your turn. In the left column below, create a list of things that are stressful now or have been stressful in the past. In the right column, list a few stress-management tools that you're willing to try this week. (Make sure that physical activity is one of them!)

"Peace of mind is not the absence of conflict from life, but the ability to cope with it." – Lillian Whiting

Check Your Choices

Everyone eats fast food occasionally. But eating it several times a week can be hazardous to your health and your waistline.

If you eat fast foods, remember that some are better than others. Many types of "away-from-home" meals, including prepared meals you buy at the grocery store, are high in saturated fat, trans fat, cholesterol, added sugars, and sodium. They also can be low in fiber and vitamins and minerals. When you eat out, keep portions smaller, ask for dressings and sauces on the side, and choose foods that are baked, grilled, steamed or poached instead of fried, sautéed, smothered, or au gratin.

Check out these comparisons and make informed choices.

Thirty minutes of moderate-intensity exercise can burn about 200 calories — think about your hard work next time someone asks if you want a bigger size.

Record Your Progress

Feeling less stressed yet? Be sure to record your feelings about being physically active and eating healthfully this week. And the best part — write down the reward you chose for meeting your goals!

Download all charts from this week