210 unit 3 | Professional Issues
Taking breaks and time out during the day for a
short walk or a refreshment (not caffeine) break or
just to daydream can help de-stress you. Just as
people have circadian rhythms during the night,
circadian rhythms function during the day. These
cycles are peaks of energy, with troughs of low
energy. Watching for these low-energy cycles and
taking breaks at that time will help keep stress from
building up.
Proper Nutrition
New research results endorsing the benefits of
healthful eating habits seem to appear almost daily.
Although the various authorities may prescribe
somewhat different regimens, ultimately it appears
that too little or too much of any nutrient can be
harmful. Many people do not realize that simply
decreasing or discontinuing caffeine can help
decrease a stress reaction in the body. Some gener-
al guidelines for good nutrition are in Box 13-6.
Exercise
Regular aerobic exercise for 20 minutes three times
a week is recommended for most people. The exer-
cise may be walking, swimming, jogging, bicycling,
stair-stepping, or low-impact aerobics. Whichever
you choose, work at a pace that is comfortable for
you and increase it gradually as you become condi-
tioned. Do not overdo it. The experience should
leave you feeling invigorated, not exhausted.
The physiological benefits of exercise are well
known. Exercise may not eliminate the stressors in
life, but it is an important element in a healthy
lifestyle. Exercise has been shown to improve
people’s mood and to induce a state of relaxation
through the reduction of physiological tension.
Regular exercise decreases the energy from the
fight-or-flight response discussed at the beginning
of this chapter.
Exercise can also be a useful distraction, allow-
ing time to regroup before entering a stressful situ-
ation again (Long & Flood, 1993). It is important
to choose an exercise that you enjoy doing and that
fits into your lifestyle. Perhaps you could walk to
work every day or pedal an exercise bicycle during
your favorite television program. It is not necessary
to join an expensive club or to buy elaborate equip-
ment or clothing to begin an exercise program. It is
necessary to get up and get moving, however.
Some people recommend an organized exercise
program to obtain the most benefit. For some,
however, the cost or time required may actually
contribute to their stress. For others, the organized
program is an excellent motivator. Find out what
works for you.
Keep your exercise plan reasonable. Plan for the
long term, not just until you get past your next per-
formance evaluation or lose that extra five pounds.Mental Health Management
Mental health management begins with taking
responsibility for your own thoughts and attitudes.
Do not allow self-defeating thoughts to dominate
your thinking. You may have to remind yourself to
stop thinking that you have to be perfect all the
time. You may also have to adjust your expecta-
tions and become more realistic. Do you always
have to be in control? Does everything have to be
perfect? Do you have a difficult time delegating?
Are you constantly frustrated because of the way
you perceive situations? If you answer yes to many
of these questions, you may be setting yourself up
for failure, resentment, low self-esteem, and
burnout. Give yourself positive strokes, even if no
one else does (Davidhizar, 1994; Posen, 2000;
Wolinski, 1993).Realistic Expectations
One of the most common stressors in life is having
unrealistic expectations. Expecting family mem-
bers, coworkers, and your employer to be perfect
and meet your every demand on your time sched-
ule is setting yourself up for undue stress.box 13-6
Guidelines for Good Nutrition
Eat smaller, more frequent, meals for energy. Six small
meals are more beneficial than three large ones.
Eat foods that are high in complex carbohydrates, contain
adequate protein, and are low in fat content. Beware of fad
diets!
Eat at least five servings of fruits and vegetables daily.
Avoid highly processed foods.
Avoid caffeine.
Use salt and sugar sparingly.
Drink plenty of water.
Make sure you take enough vitamins, including C, B, E, beta
carotene, and calcium; and minerals, including copper,
manganese, zinc, magnesium, and potassium.
Adapted from Bowers, R. (1993). Stress and your health.National Women’s
Health Report, 15(3), 6.