CHI St.Vincent .....................................

AND IMPROVING PHYSICAL, EMOTIONAL WELL-BEING

Anxiety and stress can play havoc on people’s physical and emotional well-being.

In especially difficult times, it is imperative to find ways to cope when faced with mental and emotional strain.

With a few simple changes and some new habits, it can be simple to reduce stress. Debra Staton, wellness coordinator for the Arkansas Health Network, offers these great tips.

Eat balanced meals: Poor digestion can make people feel worse, adding to stress, she said. Focus on a diet of fruits, vegetables, whole grains and lean protein, and stay away from processed foods. Staton also suggest eating smaller meals while limiting simple carbs such as cookies, white pasta and bread.

Exercise: Whether you enjoy going for a run, lifting weights or riding a bike, exercising can have a dramatic positive effect, she said.

“Exercise increases your overall health and sense of well-being, Staton said. “The production of endorphins are increased during this time, and this is why we call it the “feel-good” neurotransmitter in our brains.”

There are a variety of activities that people can include in their exercise routines. For those who might be in an office environment, Staton said, stretching can work wonders. She said to follow the 30/30 rule, which is to stand up every 30 minutes and stretch for 30 seconds.

Other simple exercises that don’t require a gym include squats, push-ups, crunches, jumping rope, brisk walks and virtual fitness classes.

Mindfulness: Mindfulness is a way of learning how to respond to stress with what is happening in the moment. Staton said some of the key understandings of mindfulness are accepting the events one cannot control, taking control of one’s actions and becoming aware of each breath.

Deep breathing: Another relaxation technique is deep breathing. Staton suggests slowly taking deep breaths in and out, using visualization imagery to relax, and doing the breathing exercises for five to 10 minutes.

She also suggests sitting in a comfortable chair, imagining sinking down into the chair, letting go of tension, breathing in through the nose and out though the mouth, and counting to five while inhaling and again while exhaling.

Take a break: If a stressful situation arises, Staton said, it is OK to walk away for a moment and remove yourself from the stressor. Other options include taking a brisk walk outside in the fresh air or calling a family member or friend.

Sleep: When people are stressed, it is easy to become sleep-deprived, which can add to anxiety. Relaxation techniques can help with stress before sleep. Staton also said to try taking a hot shower or reading a book.

Laugh: Staton said that laughter really is the best medicine and has so many benefits. She said laughing can boost the immune system, make it easier to deal with difficult situations, improve mood, relax muscles and improve circulation.

For more information and health tips about stress and other health topics, visit