{"id":3808,"date":"2025-08-27T10:16:42","date_gmt":"2025-08-27T14:16:42","guid":{"rendered":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3808"},"modified":"2025-10-16T15:25:52","modified_gmt":"2025-10-16T19:25:52","slug":"stress-management","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/stress-management\/","title":{"rendered":"Stress Management"},"content":{"rendered":"\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-57a8fc0770a86e0daa5ec00640efb0e8\">Support Your Mind to Support Your Body<\/h2>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<h3 class=\"has-black-color has-text-color has-link-color wp-elements-a9b38de1472d48db9be63f255700e557\">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.<\/h3>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-436\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/05\/pexels-mateusz-dach-99805-914929-1-1024x760.jpg\" alt=\"\" width=\"950\" height=\"705\" \/><\/figure>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 46px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-9fc5ef7bc93ae3a29e69f30637c5fe50\">Everyday Stress-Busting Tools<\/h3>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-a6cc8447472c4ecab0cba86f8b30ea29\"><strong>Breathing exercises:<\/strong> Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-4ed28e467b029df33c9a101fa4c84b64\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Daily movement:<\/strong> Even a 10-minute walk can lower stress and improve mood.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-798c43d4c277c5199f5609b81d6e9383\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Progressive muscle relaxation:<\/strong> Tense and release each muscle group from your toes to your head.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-c6de757e0e9e43376f8cbbc3f9a4a843\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Mindfulness:<\/strong> Use apps or videos to guide short meditations. Even 5 minutes can make a difference.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-5ae76c302a1504f09c6fa83d9dc8bc1d\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Set boundaries:<\/strong> Say no to extra obligations when overwhelmed. Prioritize rest.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-1674ddb98d22623b007918f3c32fbc51\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Social support:<\/strong> Talk to a trusted friend, join a group, or seek therapy.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-97e9ef00fc78c936109e235ab328605e\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Set a routine:<\/strong> Block time for self-care each day.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-a261a2b517223d5658fed86751688bce\">\u00a0<\/h3>\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\" style=\"background-color: #e3f1f7;border-radius: 10px;padding: 20px\">Myths and Facts<\/h3>\r\n<div style=\"margin-bottom: 40px\">\r\n<table style=\"width: 100%;border-collapse: collapse\">\r\n<tbody>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px;width: 50%\">\r\n<p><strong>Myth:<\/strong> Stress only affects your mind.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px;width: 50%\">\r\n<p><strong>Fact:<\/strong> Stress triggers physical changes, like hormone shifts and inflammation, which affect appetite and metabolism.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Myth:<\/strong> Exercise is stressful.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Fact:<\/strong> Although exercise might feel stressful at first, it actually helps lower stress hormones and increases mood-boosting chemicals.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Myth:<\/strong> Relaxation takes too much time.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Fact:<\/strong> Short, consistent practices like deep breathing can quickly reduce stress.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\">More Resources<\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li><a href=\"https:\/\/www.apa.org\/topics\/mental-health\/seven-rest-types\">The 7 Types of Rest<\/a><\/li>\r\n<li><a href=\"https:\/\/www.headspace.com\/app?gad_source=1&amp;gad_campaignid=1919439341&amp;gbraid=0AAAAADLlnJ3Ix9P99_TWNKfCDRqqzZTet&amp;gclid=Cj0KCQjwotDBBhCQARIsAG5pinN2ECsWCA-nZlpu_UpuwwaCkBS80dJgmQsYVR57pyGM1qxQ6iXPjikaAjyrEALw_wcB\">Headspace \u2013 Meditation for Beginners<\/a><\/li>\r\n<li><a href=\"https:\/\/www.cdc.gov\/mental-health\/living-with\/index.html\">CDC &#8211; Managing Stress<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\u00a0<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div style=\"background-color: #ffffff;border: 2px solid #000000;border-radius: 10px;padding: 30px;margin-top: 40px;margin-bottom: 40px\">\r\n<h3 style=\"color: #000000\">Why It Works<\/h3>\r\n<p style=\"color: #000000\">Stress regulation helps balance hormones, improve sleep, reduce cravings, and promote a sense of control over your goals.<\/p>\r\n<hr style=\"border: none;margin: 20px 0\" \/>\r\n<h3 style=\"color: #000000\">Take Action \u2013 Set a SMART Goal!<\/h3>\r\n<div style=\"margin-top: 20px\"><a style=\"background-color: #e3f1f7;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3769&amp;preview=true\">SMART Goals<\/a><\/div>\r\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Support Your Mind to Support Your Body &nbsp; 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 &nbsp; \u00a0 Myths and Facts Myth: Stress only affects your mind. Fact: Stress triggers physical &hellip; <a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/stress-management\/\" aria-label=\"Read more about Stress Management\">Read more<\/a><\/p>\n","protected":false},"author":122117,"featured_media":0,"parent":3771,"menu_order":4,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-3808","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stress Management - UNC Weight Management Program<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/stress-management\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stress Management - UNC Weight Management Program\" \/>\n<meta property=\"og:description\" content=\"Support Your Mind to Support Your Body &nbsp; Chronic stress increases levels of cortisol, a hormone that can drive appetite and fat storage. 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