April 2025

In today’s fast-paced, high-pressure world, stress is constant, affecting our peace, joy, and health. According to a study in the the Health Psychology and Behavioral Medicine journal, exercise is a powerful stress reliever, releasing endorphins that boost mood and counteract stress hormones like cortisol. These endorphins can assist in reducing the negative impacts of stress hormones such as cortisol. Regular movement for stress also helps to relieve muscle tension, which can build up during times of anxiety.

Additionally, physical activity can improve sleep quality by regulating our sleep-wake cycle. A good night’s sleep is essential for stress reduction and overall mental health. Beyond the physical benefits, exercise can also improve our cognitive function, boosting our ability to focus, concentrate, and problem-solve.

Exercises recommend for stress management:

• Yoga and meditation
• Running/Walking/Jogging
• Strength Training 
• Pilates 
• Tai Chi 
• Dancing
• Cycling  

Incorporating regular movement is a powerful way to combat anxiety and improve your overall well-being. Whether you prefer gentle yoga, invigorating cardio, or strength-building exercises, finding activities you enjoy can make a significant difference in your mental and physical health. Here at the YourChoice Wellness Center, we offer a variety of stress reducing classes! View our group fitness schedule below:

Best Foods for the Best Moods

• Do you often experience feelings of extreme fatigue, restlessness, tension, guilt, or worry?
• Have you noticed changes in your mood, sleep patterns, or appetite?
• Could a mental health boost that incorporates nutrition and lifestyle changes help?

It’s true. What you eat and drink can impact how you feel—both physically and mentally. Recent studies take it a step further, revealing that enhancing the quality of your food and drink choices can help alleviate symptoms of depression and anxiety, leading to better overall well-being.

In a nutshell, a food pattern that includes daily servings of whole grains, fruits, vegetables, dairy, olive oil, nuts, legumes, lean red meat, fish, poultry, and eggs a few times per week have shown to be supportive of overall positive moods.

Check out our e-Book on mood-boosting foods to learn the science behind how nutrition can help reduce stress and discover stress-reducing recipes for added support.

Behavioral Health with Claribel Gill

LAMP Therapist & Care Coordinator

Stress is a natural physiological and psychological response to perceived challenges or threats. It is a state of mental or emotional strain caused by factors that exceed a person's coping abilities. Too much stress in the bodies system can lead to anxiety, depression, and other mental health conditions.

Eustress refers to a positive form of stress that can have beneficial effects on health, motivation, and performance. Examples can be:

• Preparing for a big event
• Taking on a new challenge
• Achieving a goal
• Spending time with loved ones

Common Stressors:

• Personal Changes: Illness, end of relationship, financial shifts
• Family Changes: Marriage/divorce, children, death
• Work Changes: New job/boss, unemployment
• Environmental Change:  Natural disaster, relocation

Stress can manifest in various ways, including:

• Physical: Headaches, stomach problems, muscle tension, changes in sleep or appetite, and fatigue
• Emotional: Anxiety, irritability, difficulty concentrating, sadness, and feeling overwhelmed
• Behavioral: Changes in eating habits, substance use, avoidance of responsibilities, and social withdrawal

Coping Strategies:

• Physical: Control your breathing, practice relaxation techniques, eat healthy, and maintain a regular sleep schedule
• Emotional: Challenge yourself to find a solution, control your emotions, and think positive
• Behavioral: Prioritize your tasks, practice assertiveness, and work with a therapist

Healthy ways to destress:

• Have a good laugh
• Go for a walk, spend time in nature
• Call a good friend
• Sweat out tension with a good workout
• Write in your journal
• Take a long bath
• Light scented candles
• Savor a warm cup of coffee or tea
• Play with a pet
• Work in your garden
• Get a massage
• Curl up with a good book
• Listen to music
• Watch a comedy