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Stress is a state of extreme pressure or strain. Everyone is prone to stress, no one person is immune. Research shows that 75% of our population experience “extreme stress” at least once a week and 75% to 90% of us visit our physicians for stress related problems. Stress is a major problem in our society today, due mostly to pressure of trying to accomplish a lot in a short time span. It’s a rush, rush world in which we all could use some help dealing with our day to day stress.

Children even experience stress, some to the point that they need help in dealing with it just as much as some of their parents. Sometimes we think, what do children have to be stressed about, no job, no bills, but if you think back being a kid wasn’t as easy as we now seem to think. Problems which we as adults now know to be “small troubles” seem very big to them. There is strain to fit in, to dress right, to do good at sports, to get good grades, to do chores at home, to finish home work, to prepare for tests and of course to please teachers, parents and friends. Now with school curriculum as jam packed as it is today it is especially tougher for our children then it was for us. If your child seems anxious or depressed, maybe you will able to help them with some of the tips on this page

Some people undertake seemingly impossible tasks without frustration, but others when faced with the same task become very anxious or depressed. The anxiety and depression they are feeling is caused by stress. Studies show that a simple change in diet can help people prone to stress. Your brain uses essential amino acids along with proteins to make serotonin which is a mood enhancing neurotransmitter that is also the main ingredient in many depression or stress medications. Fueling the brain with the essential amino acid tryptophan can help in the natural building of serotonin. See diet ideas located on this page.
 

What Happens When We Stress??
Under stressful conditions our heart rate and blood pressure increase dramatically. Our bodies and minds prepare for “action,” our palms may sweat, your mind will race, you may tremble and your voice may change. We begin to feel flushed and momentarily energetic. Blood glucose rises in anticipation of “fight or flight.” Glucose, is a fuel that we need to live, but also a fuel that when too high or too low can create many problems. Your digestion stops or is substantially decreases because blood is rerouted to the arms and legs. Blood clotting is enhanced, which can increase risk of stroke. Chronic stress due to loneliness, depression or frustration impairs the immune system which can increase risk of disease, viruses, bacteria and cancer.
 
Stress Tips   Eat Right, Stress Less
Get regular exercise - try to fit in 30 minutes a day even if its just 3, 10 min. sessions, it will help release stress from mind and body.

Let yourself laugh - When it is said that “laughter is the best medicine” they aren’t kidding, it releases stress hormones and builds your immune system by increasing your t-cell count.

Increase vitamin consumption - As noted in the “Stress Less, Eat Right” section, consumption of un processed foods rich in vitamins can be a great help.

Listen to your favorite tunes - find something that you find soothing or empowering. It will help to reduce tension, blood pressure and promote good feelings.

Take a time out - when life gets stressful take a break, remove yourself from thoughts or situations that are making you feel anxious, even if only for ten minutes. This will allow you to gather your thoughts and regroup.

Sleep - getting enough sleep has a major impact on stress levels and immune function. Strive for 7-8 hours a night, rest and relaxation go hand in hand.

Think positive - try to be optimistic, often it is how we perceive things that make us get overwhelmed and stressed. So look at the bright side, find the good in what life hands you and you will see the difference.

Drink tea - tea strengthens your immune system and also leaves you with a clam relaxed feeling because antioxidants in tea help to release neurotransmitters like serotonin and dopamine.

Count to ten - this may sound silly but it really works, when you feel your self getting tense, take a second to stop count to ten. Some people even come up with inspiring things that they think to themselves which help boost positive thoughts.

Take a hot bath - at the end of a stressful day take a soak in your tub or spa, play some relaxing music and or spray the air with a nice scent. It can really refresh you, relax you and break tension so you can start the next day fresh.

Don’t take on more than you can handle - learn to say no! Some of us have tendencies to agree to help others with too much leaving us with no time for ourselves. You need time to relax.

Become one with nature - enjoy the outdoors. Take a book or music to the woods in the park or behind your house, find a nice quiet spot and enjoy your surrounding and the solidarity.

Most of all examine your triggers, write them down. Come up with an attack plan on how to avoid or cope with what makes you get really stressed or anxious. Knowing what makes you feel most stressed may help you to handle those situations in a more constructive way.

If you or your children have tried to handle it on your own and are still feeling overwhelmed we have counselors that can help you. Please don’t hesitate, call your local Behavioral Health Services Unit to make an appointment. 		  You should be eating foods rich in nutrition. Nutritionally dense foods contain natural compounds that naturally help prevent disease. Good for you foods will always be minimally processed and will closely resemble their natural state. Avoid refined flours, sweets, pastries, soft drinks, greasy food, too much coffee, alcohol, regular tea and salty foods. Drink your V-8 (or tomato juice), herbal tea, caffeine free beverages, lots of water and natural juices.
  • Oily fish, such as sardines, are rich in omega-3 oils which is known to help improve coping ability.
     
  • Baked potatoes are an excellent source of carbohydrates, which trigger the release of serotonin and relive stress.
     
  • Green tea is a good source of the amino acid I-theanine, which is used in Japan as a stress treatment.
     
  • High levels of vitamin C found in fruit such as oranges have been shown to reduce the physical and psychological effects of stress.
     
  • Protein-rich foods such as beef allow the body to produce enzymes that regulate the chemical reactions that cause stress.
     
  • The fiber in baked beans is a vital part of a healthy diet and are also great for anxiety.
     
  • It is recommended that if you are felling stressed you should drink more water than normal. (about 2 liters a day) Stress cause the body to use more water and can lead to dehydration.
     
  • Marmite (a dark brown colored savory spread made form yeast) can also help reduce stress and is loaded with vitamin B.
     
  • Chocolate in moderation relieves stress by stimulating the production of endorphins in the brain.
     
  • Folate in dark green leafy vegetables such as turnip greens, mustard greens, spinach, romaine lettuce, collard greens, brussel sprouts and asparagus, (folate is also found in beans, legumes, beets and okra) can also help.