Healthy Habits for Managing Stress

Cheryl Mashore LVN, CNWC
Director, Health Education/Fitness

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The COVID-19 pandemic has impacted our lives in ways we could never have anticipated. The changes and uncertainty created continues to shape our present, affecting our physical, mental and social wellbeing. As we adapt to our current environment and hope for a timeline that will take us back to a pre-2020 normal, it is critical to prioritize self-care to support the critical needs of physical, mental and social health.

Strategies to help support your mental health:

1. Supportive Relationships: Maintain your supportive relationships virtually or with those you are at home with. Turn off media and devices for high-quality time together making art, dancing, cooking or reading with loved ones. Remain in touch with mentors, friends, and family by phone or video chat, including schools and community- or faith-based organizations.
2. Daily Exercise: Engage in 30-60 minutes of physical activity every day, remember, it doesn’t have to be all at once. Power walk around the block, jumping jacks here and there, dance party with the family, hula hooping contest, running, bedtime yoga, pushups, jump rope, the list can go on and on. Bottom line – get your body moving and your heart rate up to burn off stress. Visit the HDMG web-site at www.hdmg.net for at home work-out routines. You can choose from, exercise for arthritis, strength training, kickboxing, cardio and weights, and more. HDMG members can also sign up for live virtual exercise classes, contact us at 661-951-3309 for more information.
3. Healthy Eating: Ensure that you are getting proper nutrition to help combat stress. Keep regular mealtimes, so you aren’t just snacking all day. Make sure to choose whole foods such as, fruits and vegetables, whole grains, lean sources of protein, nuts, seeds and low fat dairy. Minimize refined carbohydrates, high fat, high sugar foods and reduce your alcohol intake.
4. Sleep Well: Get 7 to 9 hours, high-quality sleep. This may be challenging right now, but things that help are following a regular sleep schedule - develop a bedtime routine. Turn off electronics at least a half hour before bed. Ensure your place of sleep is cool, quiet and free of distractions and devices. Drink some warm water or hot non-caffeinated tea and read a book after you climb into bed. Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
5. Mental and Behavioral Health Support: Engage in mental health care if needed. Schedule video or phone sessions for psychotherapy, psychiatric care and substance use disorder treatment when possible. If you have not been in contact with a mental health professional previously, consult your doctor for resources.
6. Mindfulness, Meditation, Prayer: Practice mindfulness, meditation, yoga, or prayer for 20 minutes, two times a day. Apps like Headspace, Calm, and UCLA Mindful are easy, accessible ways to get started. Meditations can be found online, as well. Mindfulness can help strengthen the brain pathways that actively buffer the stress response, helping you regulate your stress response more easily.

Things to Limit:

• The News – Make sure you give yourself a break from the 24-hour news cycle and news alerts. It really does make a difference for your physical and mental health.
• Substances – Because our bodies may be creating more stress hormones than usual, we are more susceptible to substance dependence. It’s important to keep this in mind and make sure you’re actively regulating your substance intake.
• High-sugar/high-fat foods – An increase in the stress hormone cortisol triggers cravings for high-sugar and high-fat foods. Even if you’ve previously been a pretty healthy eater, you may find yourself reaching for potato chips, chocolate chip cookies, soda and other unhealthy snacks. Not only does stress increase our cravings for these types of foods, but stress hormones can also make our bodies more resistant to the hormone insulin, increasing our risk of type 2 diabetes, so try to keep the indulgence on these foods to a minimum.

High Desert Medical Group offers a variety of self-management workshops and exercise classes to help our member reach their health goals. For more information visit us at www.hdmg.net or call our Health Education Department at 661-951-3375.