Understanding Stress and Promoting Wellness

Eat right to fight stress

Your body needs more vitamins and minerals when you're under stress. But too often, people who are stressed reach for foods rich in fat and calories.

In stressful situations:

• Eat foods high in vitamins and fiber. These include: poultry, fish, beans and legumes, low-fat dairy products, whole grains and cereals, and fruits and vegetables.
• Try foods with complex carbohydrates like pasta and potatoes. They can help reduce stress because the body absorbs them more slowly.
• Don't skip meals. Getting too hungry will only make you reach for the wrong foods when your blood sugar is low.
• Avoid caffeine, alcohol and stimulants in medicines and other drinks.

Try these stress busters

Feeling stressed? Take a walk around the building at work. Stand up from your office chair and stretch often to cut down tension in your body. And see the “Mindfulness exercises” article to learn how to have a less stressful state of mind.

Mindfulness exercises

Taking a mental break and practicing mindfulness can help you cut down on stress, anxiety and depression, and even lower your blood pressure. Try these three simple exercises from the Mayo Clinic:

The body scan meditation

Lie on your back with your arms at your sides, palms up. Focus your attention slowly and on each part of your body, in order, from your toe to your head or head to toe. Be aware of each part as you travel through it in your mind.

Sitting meditation

Sit in a chair comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. Don't focus on anything but your breath.

Walking meditation

Find a quiet place, 10 to 20 feet long, and begin to walk slowly. Focus on the experience of walking, noticing how it feels to move and keep your balance. When you reach the end of your path, turn and keep walking, focusing on your movement.

Talking with teenagers about violence

Today, too many teenagers experience violent situations firsthand. These teens need the support of people who love them, whether they've seen a violent act or have been a victim. Of course, you need to make sure they're okay physically — but as a parent or guardian, it's also important to listen, remain open and available, and let them know you're there for them.

Here are some ways you can help your teen express what they think and feel:

• Reach out by first finding private time to talk. Use conversation openers like, “You haven't seemed yourself lately,” “You seem kind of down” or “Is something bothering you?”
• Encourage them to talk about their feelings and tell what happened.
• Expect some difficult behavior, but don't let them break the rules out of sympathy.
• Respond calmly to what they say.
• Don't judge or rush to give advice.
• Don't downplay their feelings by saying things like, “Don't worry” or “Cheer up.”
• Keep anniversaries in mind. For example, a teen may feel upset on the date the violence happened, even years later.
• Help them identify and label their feelings. For example, “I can understand why this made you angry.”
• Praise their efforts to talk about their thoughts and feelings. For example, tell them, “I'm glad you're sharing this with me.”