STRESS AND HEALTH
(Psychology Final Exam Project)
Created by the Juniors of Set 4

FINDING PLEASURE
By Maria Zeno

When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress. You don't have to do a lot to find pleasure. Even if you're ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.
Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.
Such as: Starting an art project or taking up a hobby, new or old

ACCEPT THE THINGS YOU CANNOT CHANGE
By: Mimi Kamm

•Do not try to control the uncontrollable.
Ex. You cannot control other people’s behavior.
•Look for the upside.
•Learn from your mistakes
•Look at things as opportunity for personal growth
“What does not kill you makes you stronger”

•Share your feelings.
Ex. Therapy or face to face conversation with someone you trust
It is good to open up and strengthen your bond with others by confiding in them
•Learn to forgive.
Accept the people make mistakes
No one/ nothing is perfect
Learn to free yourself from anger and resentment by forgiving and moving on
Forgiving unconditionally could mean a longer lifespan.

REDUCE STRESS
By: Christina Thompson

•Adopt a Healthy Lifestyle
By adopting a healthy lifestyle and strengthening your physical health, you can reduce the amount of stress in your life.
Some ways consist of:
• Exercising regularly:
o Take at least 30 minutes out of your day to exercise about three times a week. Some forms of exercise for eliminate stress is running, yoga, Zumba, Spin, and other aerobic exercises.

• Eating a healthy diet:
o When your body is well nourished, so is your health and that prepares the mind and body to cope with stress more easily. Do not forget to eat a healthy breakfast to start off your day and continue eating health nutritious meals throughout the day.
o Reduce caffeine and sugars with in your diet that produces a “high” or “rush.” Short term the food is beneficial for your energy but an hour later people will find themselves in a bad mood or a “crash.” Also the sugars and caffeine keep people up at night and by reducing those foods, people will sleep better.

o Avoiding alcohol, cigarettes, and drugs may also create a short term relaxation from stress, but the consequences will cause more stress in life.
•Getting enough sleep:
o Sleep powers the mind and body. Feeling tired induces stress and it is a warning sign to tell your body that you need rest.

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Physical Activity Reduces Stress
By: Caroline Swenson

Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives, according to the most recent ADAA survey on stress and anxiety disorders. When the American Psychological Association surveyed people in 2008, more people reported physical and emotional symptoms due to stress than they did in 2007, and nearly half reported that their stress has increased in the past year.

It’s impossible to eliminate, but you can learn to manage stress, and most people usually do. According to a recent ADAA online poll, some 14 percent of people make use of regular exercise to cope with stress. Others reported talking to friends or family (18 percent); sleeping (17 percent); watching movies or TV (14 percent), as well as eating (14 percent) and listening to music (13 percent).

While all of these are well-known coping techniques, exercise may be the one most recommended by health care professionals. And among ADAA poll takers who exercise, a healthy percentage is already on the right track: Walking (29 percent), running (20 percent), and yoga (11 percent) are their preferred strategies.
Exercising Body and Mind
The physical benefits of exercise—improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress.

Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.

Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.
Scientists have found 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.

Pet Therapy
By: Clarisse Ramo

Pet therapy is a guided interaction between an individual and a trained animal. It also involves the animal’s handler.
Dogs and cats most commonly used. Type of animal chosen depends on treatment plan
Builds on pre-existing human animal bond. Pet therapy can also be used as a sort of pain relief and promote a fun distraction to sick patients in hospitals.

Acceptance
By: Alicia Avilla

Limit your control
Learn how to control your reactions to others
Different personalities = different relationships
Approach conflicts calmly and consider others and their emotions
Example: If a friend seems more sensitive or emotional than usual, confront him/her in a positive or non-confrontational manner.

Look for the positive
"What doesn't kill us makes us stronger"
Have the perspective that challenges are opportunities for personal growth
Reflect and learn from your mistakes
Example: If a test stresses you out, say to yourself that one test does not determine who you will be in the next 5 years.

Express yourself
Talk things out with a close friend, authority figure, or therapist
Even when discussing uncontrollable situations, talking things out can help you relive built up stress
Opening up is not w sign of weakness
Embraces your relationships
Increases trust and understanding from others
Example: if you are feeling overwhelmed by the stresses of your life and you feel as though you are losing touch of what is really important, confide in a friend and ask for advice.

Forgive
"Let it go"
Come to an understanding that not everything in life will be perfect
Reflect and free yourself of the negativity you provide for yourself
Give others a second chance
Remember life doesn't have to be so serious
Example: Holding grudges or anger can be the most toxic factor in one's life and can increase your levels of stress. If you forgive and forget past conflicts, then it'll benefit you more than the other person.

EDUCATIONAL LINKS ON STRESS AND HEALTH

• "How Stress affects your Health" from the American Psychological Association; http://www.apa.org/helpcenter/stress.aspx
• "Stress Management" from MayoClinic; http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stre...
• "Stress" by Psychology Today; https://www.psychologytoday.com/basics/stress

EDUCATIONAL VIDEOS ON STRESS AND HEALTH

• "Emotion, Stress, and Health" from Crash Course Psychology
• https://m.youtube.com/watch?v=4KbSRXP0wik

EDUCATIONAL LINKS ON STRESS AND HEALTH

• "How to make Stress you Friend" with Kelly McGonigal from TED.com
• http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?lan...

WORK CITED

• "Four Ways to Deal with Stress." Four Ways to Deal with Stress. American Heart Association, 15 July 2014. Web. 15 May 2015.
• Smith, Melinda. "Stress Management." : How to Reduce, Prevent, and Cope with Stress. Health Guide, Apr. 2015. Web. 15 May 2015. .

WORK CITED

• "Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA." Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA. N.p., n.d. Web. 21 May 2015.
• Giorgi, Anna Zernon. "Pet Therapy." Healthline. N.p., 21 Oct. 2013. Web. 18 May 2015.

WORK CITED

• Selan, Jeanne, PhD. "Stress at Work." : Tips to Reduce and Manage Job and Workplace Stress. HelpGuide.or, Apr. 2015. Web. 15 May 2015.