Stress Management
What is a simple breathing technique that can help with reducing stress?
What is one example of a healthy snack?
Some healthy snacks are:
mixed nuts, guacamole, greek yogurt and mixed berries, apple slices with peanut butter, cottage cheese and fruit, celery sticks with cream cheese, kale chips, dark chocolate and almonds.
How many minutes of moderate exercise are recommended per week for adults?
At least 150 minutes
How many hours of sleep is recommended for adults?
7-9 hours
What is one common sign of depression?
The symptoms of depression vary from person to person, but they commonly include:
What is mindfulness and name 2 benefits
Mindfulness is the practice of gently focusing your awareness on the present moment without judgement
- reduces stress, improves focus, improves mood, improves general health, improved academic success
Name three essential nutrients that should be included in a balanced diet
Name two benefits of regular physical activity.
Name two tips for improving sleep quality.
- Have a regular sleep schedule
- Avoid large meals couple hours before bedtime as well as caffeine and alcohol
- Avoid prolonged use of light-emitting screens just before bedtime
- Regular physical activity
Name two resources available at UIUC for mental health support
- Counseling Center
- McKinley Health Center - Mental Health
- Disability Resource and Educational Services (DRES)
- Rape Advocacy, Counseling, and Education Services (RACES)
- Rosecrance Local Crisis Line (Substance Abuse and Mental Health Treatment)
- UIPD Response, Evaluation and Crisis Help (REACH)
What is the Pomodoro technique and how can it help?
A time management method that uses a timer to break work into intervals, typically 25 minutes in length, separated by short breaks. It helps improve focus and productivity.
What is the recommended daily intake of fruits and vegetables for adults?
At least 5 servings per day. (~1.5-2 cups of each)
What is the role of flexibility exercises in a fitness routine, and name two common flexibility exercises
Flexibility exercises help improve the range of motion in joints, reduce the risk of injury, and enhance overall physical performance. Two common flexibility exercises are stretching and yoga.
What is the impact of screen time before bed on sleep?
Screen time before bed can interfere with sleep by suppressing melatonin production and stimulating the brain.
What is the difference between anxiety and an anxiety disorder?
Anxiety is a normal response to stress, while an anxiety disorder involves excessive, persistent worry that interferes with daily life.
Describe how physical exercise can impact stress levels
Physical exercise releases endorphins, which are natural mood lifters, and reduces levels of the body’s stress hormones, such as adrenaline and cortisol.
What are the benefits of including fiber in your diet, and what are some high-fiber foods?
Fiber helps regulate the body’s use of sugars, keeping hunger and blood sugar in check. It also aids in digestion and can help prevent constipation.
High-fiber foods include fruits, vegetables, whole grains, and legumes.
Explain how high-intensity interval training (HIIT) can improve cardiovascular fitness.
HIIT alternates between short bursts of intense exercise and periods of rest or low-intensity exercise, which can improve cardiovascular fitness by increasing heart rate and improving oxygen consumption.
What is “sleep debt,” and how can it be recovered?
Sleep debt is the cumulative effect of not getting enough sleep, leading to feelings of fatigue and impaired function. It can be recovered by gradually increasing sleep time each night and maintaining a consistent sleep schedule.
Describe the impact of social media on mental health.
Social media can contribute to feelings of anxiety, depression, and loneliness, but it can also provide support and community if used mindfully.
What are the physiological effects of chronic stress on the body, and how can these effects be mitigated through lifestyle changes?
Chronic stress can lead to various physiological effects such as:
-increased blood pressure, weakened immune system, digestive issues, and increased risk of heart disease.
These effects can be mitigated through lifestyle changes such as:
-regular physical activity, maintaining a healthy diet, practicing relaxation techniques (e.g., yoga, meditation), ensuring adequate sleep, and seeking social support.
Explain the role of antioxidants in the body and identify three foods that are rich in antioxidants.
Antioxidants protect the body from damage caused by harmful molecules called free radicals. They can help reduce the risk of chronic diseases such as heart disease and cancer.
Foods rich in antioxidants include berries (e.g., blueberries, strawberries), dark chocolate, and nuts (e.g., walnuts, pecans).
Describe the concept of “progressive overload” in exercise and why it is important
Progressive overload is the gradual increase of stress placed on the body during exercise. It is important because it helps the body adapt and grow stronger, preventing plateaus and promoting continuous improvement in fitness levels.
How does chronic sleep deprivation affect physical health, and what are two long-term strategies to improve sleep habits?
Chronic sleep deprivation can lead to serious health issues such as obesity, heart disease, diabetes, and weakened immune function. Two long-term strategies to improve sleep habits include creating a consistent bedtime routine and optimizing your sleep environment for comfort and minimal distractions.
Explain the concept of “resilience” and how it can be developed.
Resilience is the ability to bounce back from adversity. It can be developed through positive relationships, self-care, and adaptive coping strategies.