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Taking breaks and time out during the day for a life, but it is an important element in a healthy
short walk or a refreshment (not caffeine) break or lifestyle. Exercise has been shown to improve
just to daydream can help de-stress you. Just as people’s mood and to induce a state of relaxation
people have circadian rhythms during the night, through the reduction of physiological tension.
circadian rhythms function during the day. These Regular exercise decreases the energy from the
cycles are peaks of energy, with troughs of low fight-or-flight response discussed at the beginning
energy. Watching for these low-energy cycles and of this chapter.
taking breaks at that time will help keep stress from Exercise can also be a useful distraction, allow-
building up. ing time to regroup before entering a stressful situ-
ation again (Long & Flood, 1993). It is important
Proper Nutrition to choose an exercise that you enjoy doing and that
New research results endorsing the benefits of fits into your lifestyle. Perhaps you could walk to
healthful eating habits seem to appear almost daily. work every day or pedal an exercise bicycle during
Although the various authorities may prescribe your favorite television program. It is not necessary
somewhat different regimens, ultimately it appears to join an expensive club or to buy elaborate equip-
that too little or too much of any nutrient can be ment or clothing to begin an exercise program. It is
harmful. Many people do not realize that simply necessary to get up and get moving, however.
decreasing or discontinuing caffeine can help Some people recommend an organized exercise
decrease a stress reaction in the body. Some gener- program to obtain the most benefit. For some,
al guidelines for good nutrition are in Box 13-6. however, the cost or time required may actually
contribute to their stress. For others, the organized
Exercise program is an excellent motivator. Find out what
Regular aerobic exercise for 20 minutes three times works for you.
a week is recommended for most people.The exer- Keep your exercise plan reasonable. Plan for the
cise may be walking, swimming, jogging, bicycling, long term, not just until you get past your next per-
stair-stepping, or low-impact aerobics. Whichever formance evaluation or lose that extra five pounds.
you choose, work at a pace that is comfortable for
you and increase it gradually as you become condi- Mental Health Management
tioned. Do not overdo it. The experience should Mental health management begins with taking
leave you feeling invigorated, not exhausted. responsibility for your own thoughts and attitudes.
The physiological benefits of exercise are well Do not allow self-defeating thoughts to dominate
known. Exercise may not eliminate the stressors in your thinking. You may have to remind yourself to
stop thinking that you have to be perfect all the
time. You may also have to adjust your expecta-
tions and become more realistic. Do you always
box 13-6
have to be in control? Does everything have to be
Guidelines for Good Nutrition perfect? Do you have a difficult time delegating?
Eat smaller, more frequent, meals for energy. Six small Are you constantly frustrated because of the way
meals are more beneficial than three large ones. you perceive situations? If you answer yes to many
Eat foods that are high in complex carbohydrates, contain of these questions, you may be setting yourself up
adequate protein, and are low in fat content. Beware of fad for failure, resentment, low self-esteem, and
diets!
burnout. Give yourself positive strokes, even if no
Eat at least five servings of fruits and vegetables daily.
one else does (Davidhizar, 1994; Posen, 2000;
Avoid highly processed foods.
Wolinski, 1993).
Avoid caffeine.
Use salt and sugar sparingly. Realistic Expectations
Drink plenty of water.
One of the most common stressors in life is having
Make sure you take enough vitamins, including C, B, E, beta
carotene, and calcium; and minerals, including copper, unrealistic expectations. Expecting family mem-
manganese, zinc, magnesium, and potassium. bers, coworkers, and your employer to be perfect
and meet your every demand on your time sched-
Adapted from Bowers, R. (1993). Stress and your health. National Women’s
Health Report, 15(3), 6. ule is setting yourself up for undue stress.