1, 2, 3… Stress Free

1, 2, 3… Stress Free! by Sara Arter

Whether it’s school or work demands, chores or homework, moving, finances, or problems with family or friends, everyday life can be stressful! Stress is part of life and can be helpful - but when you notice it’s affecting your mood and ability to live life how you intend, it may be time to look at these 3 things:

1. Sleep -

   Sleep is such a vital part of wellbeing. According to the American Psychological Association, 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week.

   So, how much sleep do you need? That depends largely on you. Typically adults need anywhere from 6 to 8 hours of sleep per night, however you may require more! Teenagers and children require more sleep, on average anywhere from 9-13 hours!

   Now, you may be asking, “How do I get that much sleep? Here are some tips to increase your sleep time:

   ● Minimize noise, light and excessive hot and cold temperatures where you sleep.

   ● Develop a regular bedtime and go to bed at the same time each night.

   ● Avoid alcohol, screen time or caffeine prior to bed.(1)

2. Eat Healthily-

   What if I told you that what we eat directly affects how we feel? It’s true! Eating well not only helps to reduce the risk of physical health problems like heart disease and diabetes, it also helps with sleeping patterns, energy levels, and your general health. Eating lots of fresh fruits, vegetables, nuts, and whole grains can reduce your risk of some mental health conditions such as depression, while eating foods that are high in sugar and saturated fat may increase your risk.(2)

   Great! So now what? According to the World Health Organization, eating a diet full of fruits and vegetables and lowering your intake of sugars (such as cookies, cakes and chocolates, and soda) vastly helps boost your mood.

3. Get Exercise-

It’s no surprise that exercise is one of the top 3 ways to combat stress, exercise helps in many areas of life. The Anxiety and Depression Association of America reports that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.(3)

The CDC recommends 150 minutes per week of light to moderate activity or 30 minutes 5 days out of the week or roughly 20 minutes per day! Some fun family activities to try to get the whole family exercising:

• Walking

• Hiking

• Biking

• Have a Dance Party

• Simon Says

• Follow the leader

• Head to the Playground

• Make Yard work a Game

• Mini Golf

• Turn chore time into “The Floor is Lava” game

  Between school, work, and playdates it can be hard to fit family time and physical activity into your family’s busy schedule. Active play helps strengthen family bonds that are crucial for your child’s social and emotional development. Plus, you all get the daily exercise you need at the same time and you reduce stress!

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(1) Why sleep is important. (2008, October). Www.Apa.Org. https://www.apa.org/topics/sleep/why

(2) Physical health - food. (2019, July 11). Headtohealth.Gov. https://www.headtohealth.gov.au/meaningful-life/physical-health/food

(3) Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA. (2019, December 17). Adaa.Org. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/ physical-activity-reduces-st