Stress Reduction Plan

Stress Reduction Plan

From taking time to analyze the daily stressors in my life, I noticed that I mostly get stressed by trying to balance between work and my studies and other aspects of my personal life, having too much to do on my own, and sometimes having to wait in traffic wondering whether going to work or getting back home. Lack of a work-life balance is a major stressor, especially for young women who end up lacking a social life (Akanji et al., 2020).

Eating healthy combined with physical exercising is linked to the reduction of stress (Schultchen et al., 2019). I would include three major foods in my diet: avocadoes, sweet potatoes, and organic meats. Avocados have healthy fats that help lower the levels of cortisol. Sweet potatoes are vitamin-rich whole carbs that help regulate cortisol, while organic meat is rich in vitamins such as B vitamins, which play a critical role in the production of dopamine and serotonin, which regulate moods.

On the other hand, the three foods I’ll eliminate from my diet to better manage my stress are processed foods, coffee, and alcohol. Processed foods have added sugar and unhealthy fats, which increase inflammation and further stress. Due to its caffeine content, coffee can exacerbate anxiety and stress, while alcohol is related to poor sleep quality and increased stress (Du et al., 2021).

The exercise plan to incorporate into my routine includes high-intensity interval training (HIIT), which I intend to commit to 4 days a week, 30 mins daily. I intend to increase the rate of fat-burning, endurance, and energy to reduce my dependency on caffeine.

The mind-body connection is the link between emotions, immunity, and bodily functions. I will achieve this through mindfulness meditation. I will commit 10 minutes every morning to meditation. Mindfulness meditation is linked to improved mental health and less stress (Backlund, 2022). Incorporating these changes has benefits beyond addressing the stressors to improving my “whole self.” For instance, eating healthy and exercising will help me maintain an attractive body weight, while mindfulness meditation will improve my self-awareness.

References

Akanji, B., Mordi, C., & Ajonbadi, H. A. (2020). The experiences of work-life balance, stress, and coping lifestyles of female professionals: insights from a developing country. Employee Relations, 42(4), 999–1015. https://doi.org/10.1108/ER-01-2019-0089/FULL/XML

Backlund, A. (2022). The Effects of Mindfulness Meditation on Stress Measured by Heart Rate Variability: A Systematic Review. http://urn.kb.se/resolve?urn=urn:nbn:se:his:diva-21602

Du, C., Zan, M. C. H., Cho, M. J., Fenton, J. I., Hsiao, P. Y., Hsiao, R., Keaver, L., Lai, C. C., Lee, H., Ludy, M. J., Shen, W., Swee, W. C. S., Thrivikraman, J., Tseng, K. W., Tseng, W. C., Doak, S., Folk, S. Y. L., & Tucker, R. M. (2021). The Effects of Sleep Quality and Resilience on Perceived Stress, Dietary Behaviors, and Alcohol Misuse: A Mediation-Moderation Analysis of Higher Education Students from Asia, Europe, and North America during the COVID-19 Pandemic. Nutrients 2021, Vol. 13, Page 442, 13(2), 442. https://doi.org/10.3390/NU13020442

Schultchen, D., Reichenberger, J., Mittl, T., Weh, T. R. M., Smyth, J. M., Blechert, J., & Pollatos, O. (2019). Bidirectional relationship of stress and affect with physical activity and healthy eating. British Journal of Health Psychology, 24(2), 315–333. https://doi.org/10.1111/

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Unit 7 Assignment: Stress Reduction Plan
Attached Files:
File Unit 7 Assignment and Rubric (1).pdf Unit 7 Assignment and Rubric (1).pdf – Alternative Formats (96.307 KB)

You may have heard that chronic stress is the “silent killer.” The effects of stress can wreak havoc on our bodies internally without us knowing. For this assignment, you will analyze your stress level and develop a plan to lower your daily and long-term stress.
See the attached document for complete instructions and grading rubric. Submit your completed assignment using the submission link.