Stress Management
Support Your Mind to Support Your Body
Chronic stress increases levels of cortisol, a hormone that can drive appetite and fat storage. It also disrupts sleep, leads to emotional eating, and makes habit formation more difficult.
Everyday Stress-Busting Tools
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- Breathing exercises: Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8.
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- Daily movement: Even a 10-minute walk can lower stress and improve mood.
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- Progressive muscle relaxation: Tense and release each muscle group from your toes to your head.
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- Mindfulness: Use apps or videos to guide short meditations. Even 5 minutes can make a difference.
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- Set boundaries: Say no to extra obligations when overwhelmed. Prioritize rest.
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- Social support: Talk to a trusted friend, join a group, or seek therapy.
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- Set a routine: Block time for self-care each day.
Myths and Facts
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Myth: Stress only affects your mind. |
Fact: Stress triggers physical changes, like hormone shifts and inflammation, which affect appetite and metabolism. |
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Myth: Exercise is stressful. |
Fact: Although exercise might feel stressful at first, it actually helps lower stress hormones and increases mood-boosting chemicals. |
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Myth: Relaxation takes too much time. |
Fact: Short, consistent practices like deep breathing can quickly reduce stress. |
More Resources
Why It Works
Stress regulation helps balance hormones, improve sleep, reduce cravings, and promote a sense of control over your goals.