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Managing Stress with a Healthy Lifestyle

By: Olivia Hodge


Research Question:Does a regular sleep and

exercise schedule have an effect on my self-rated, daily

stress level?


77%73%

of Americans regularly experience

physical symptoms of stress

of Americans regularly experience

psychological symptoms of stress

48%of Americans report an increase in stress levels in the last 5 years

(Stress Statistics, 2013)

What is stress?

“the internal state of the individual, an external event, or the interaction between a person and his or her environment” (McNamara 2000, p. 4).



•Medical Model

•Environmental

Model

•Psychological Model


Research: • Ruuska, Hautala, Kiviniemi, Mäkikallio, and Tulppo

• Demarzo and Stein


Exercise:• Boosts endorphins• “runner’s high”

• Hormones• Norepinephrine

• Syncs cardiovascular, muscular, and renal systems

Sleep• Increases cognitive

function



Methods• Bedtime: 12:00• Sleep 8-10 hours• Week 1-exercise 30

minutes daily• Week 2-no exercise• Week 3-exercise 30

minutes daily


Results: Week One

Results: Week Two

Results: Week Three

1 2 3 4 5 6 70

1

2

3

4

5

6

week 1week 2week 3

Day

Stre

ss L

evel

Results:


Take Away Points:• Exercise is good for you!• Sleep is good for you!• A regular sleep and exercise

schedule will help you feel better both mentally and physically

References:

“Alice Cooper Lifting Weights” (n.d.) retrieved from corbisimages.com“Baby boy (3-6 months) sleeping in bed, close-up” (n.d.) retrieved from corbisimages.com“Businessman Loosening Necktie While on Telephone” (n.d.) retrieved from corbisimages.com“Close-up of a young woman pinching her bottom lip” (n.d.) retrieved from corbisimages.comDemarzo, M. M. P., & Stein, P. K. (2012). Mental stress and exercise training response: Stress-

sleep connection may be involved. Frontiers in Physiology, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3368546/

“Football Rusher Struggling Through Defenders” (n.d) retrieved from corbisimages.com“Lab Technician Holding a Laboratory Mouse” (1990) retrieved from corbisimages.comMayo Clinic Staff. (2012, July 21). Exercise and stress: Get moving to manage stress. Healthy

Lifestyle Stress management, Retrieved from http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469?footprints=mine

McNamara, S. (2000). Stress in young people: What's new and what can we do?. New York, NY: Sarah McNamara.

Melnick, M. (2013, May 21). How does exercise reduce stress. Huffpost Healthy, Retrieved from http://www.huffingtonpost.com/2013/05/21/exercise-reduces-stress-levels-anxiety-cortisol_n_3307325.html

“Pumped up Muscles” (n.d.) retrieved from corbisimages.comRuuska, P. S., Hautala, A. J., Kiviniemi, A. M., Mäkikallio, T. H., & Tulppo, M. P. (2012). Self-

rated mental stress and exercise training response in healthy subjects. Frontiers in Physiology, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3298959/

Stress Statistics (2013). American Psychological Association, American Institute of Stress, NY 28 July 2013

“Variety of flasks” (n.d.) retrieved from corbisimages.com)Wang, C.W., et al. "Managing stress and anxiety through qigong exercise in healthy

adults: a systematic review and meta-analysis of randomized controlled trials." BMC Complementary and Alternative Medicine 14 (2014): 8. Academic OneFile. Web. 8 Mar. 2014.

“Woman Running on Beach” (n.d.) retrieved from corbisimages.com“Young woman with stressed expression” (n.d.) retrieved from corbisimages.com

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