April is Stress Awareness Month, a timely reminder to address the pervasive challenge of stress in our lives. Stress, a natural reaction to pressure, can be a motivator in small doses but detrimental to health and well-being when it becomes chronic. Understanding its impact and adopting effective management strategies are crucial.

When stress occurs, the body releases hormones that trigger the fight-or-flight response. While this can be beneficial in short bursts, prolonged stress can lead to anxiety, irritability, sleep disturbances, difficulty concentrating, headaches, muscle tension, digestive issues, changes in appetite, and even substance abuse as a coping mechanism.

Personal Stress Management: A Proactive Approach

1. Practice Self-Care: Self-care is the foundation of stress management. Incorporate these practices into your daily routine:

• Mindful Breathing: Use techniques like “box breathing” (inhale for four seconds, hold for four, exhale for four, hold for four, repeat seven times) to reset your mind.
• Gratitude List: Create a daily list of things you’re thankful for to shift your focus towards positivity.
• Healthy Habits: Prioritize quality sleep, stay hydrated, nourish your body with healthy foods, and engage in regular exercise.

2. Connect with Others: Don’t isolate yourself during tough times. Reach out to friends, family, or support services. Share experiences, seek guidance, and consider joining support groups or counseling sessions.

3. Get Moving: Exercise for Joy: Physical activity is a powerful stress reliever. Even a brisk walk can make a difference. Explore fitness facilities and classes to find activities you enjoy.

4. Find Your Passion: Discover Hobbies: Engaging in activities you love can provide a break from pressures. Join clubs, read for pleasure, experiment with cooking, or explore cultural scenes.

5. Take Small Steps: Daily Stress Relief: Incorporate small stress-busting activities into your day. Use mindfulness or meditation apps, schedule regular breaks, and create a consistent daily routine for a sense of calm and control.

Academic Stress: Managing Study Efforts

As students, managing academic stress is essential:

• Time Management: Use techniques like the Pomodoro Technique to break work into focused intervals.
• Set Realistic Goals: Divide large projects into smaller, manageable tasks.
• Create a Productive Space: Find a study environment that suits you.
• Seek Help: Don’t hesitate to ask professors, tutors, or classmates for help.
• Balance is Key: Juggle studies and personal life to keep stress in check.

By understanding stress and taking proactive steps, you can navigate challenging times with greater ease and find joy in life’s journey.

Boosting Metabolism and Relaxation with Herbal Teas

Herbal teas have long been valued for their health benefits, offering a natural way to boost metabolism and promote relaxation. These caffeine-free infusions are rich in antioxidants, making them an ideal choice for overall well-being.

1. Green Tea: A Metabolic Booster: Green tea is known for its metabolism-boosting properties, thanks to its high catechin content, especially epigallocatechin gallate (EGCG). Studies suggest that these compounds may increase fat oxidation and improve insulin activity. Regular consumption of green tea can aid in burning calories and promote relaxation without drowsiness due to the presence of L-theanine.

2. Peppermint Tea: Refreshing and Calming: Peppermint tea offers a refreshing taste and calming effects on the digestive system. The menthol in peppermint can relax muscles in the gastrointestinal tract, easing bloating or discomfort after meals. While it may not directly boost metabolism like some other teas, its soothing qualities can indirectly support metabolic processes.

3. Ginger Tea: Spicy Metabolic Enhancer: Ginger tea, with its spicy flavor, can also boost metabolism. Ginger contains gingerol compounds that may increase calorie burn by raising the body's temperature during digestion (thermogenesis). This warming effect makes ginger a great choice for naturally boosting metabolic health.

4. Chamomile Tea: Relaxation Aid Extraordinaire: Chamomile tea has long been used as a natural remedy to promote relaxation. Its mild sedative effects are mainly attributed to apigenin, a flavonoid that binds to receptors associated with reducing anxiety levels. It is ideal for calming both the mind and body, especially before bedtime or during stressful situations.

5. Hibiscus Tea: Antioxidant-Rich Hydration: Hibiscus tea is a popular herbal tea rich in antioxidants, particularly anthocyanins, which give it a bright red color. This tangy, tart brew hydrates and may help maintain healthy blood pressure levels, contributing to cardiovascular wellness.

Breaking Stigmas: Sex and Stomas

Dating can be challenging for individuals with inflammatory bowel disease (IBD), such as Crohn’s disease and ulcerative colitis. These lifelong gastrointestinal disorders cause painful symptoms, including chronic diarrhea, abdominal pain, and fatigue. Many individuals with IBD may require surgery, leading to the need for a stoma bag, which collects fecal waste.

Living with a stoma bag presents unique challenges, especially in dating, sex, and intimacy. To address this, Take 5 has spoken with individuals living with IBD and experts to share tips on navigating life with a stoma bag.

What is a Stoma Bag?

A stoma bag is a plastic bag worn outside the body to collect fecal matter. A stoma is an opening made through the abdomen connecting the bowel to the surface. The bag creates a seal around the hole, preventing skin irritation.

Personal Stories: Zero Shame and Learning to Love Myself

Rhiannon Jones, 30, shares her experience with Perianal Crohn’s disease and ultimately needing a stoma bag. Despite initial horror, she found support from her husband, Shannon, and now feels zero shame around her stoma bag. She emphasizes the importance of honesty and a supportive partner in dating with a chronic illness.

Jade May, 38, discusses her journey with Crohn’s disease and the challenges of dating with a stoma bag. After a temporary stoma, she later met her husband, Daniel, who provided empathy and patience. Jade advises young women with chronic illnesses to seek therapy to confront past trauma and learn to love themselves.

Sex with Chronic Illness: Expert Advice

Clinical psychologist and couples therapist Phoebe Rogers emphasizes that the new appearance of your body following stoma surgery can bring shame and embarrassment. Openness and honesty are key in navigating intimacy, and it’s important to test a person’s maturity gently when dating. She also reminds individuals that some days sex will be feasible, and on others, it won’t be.

Gastroenterologist Dr. Reme Mountifield notes that most people living with a stoma can have a normal and healthy sex life. She advises speaking to a stomal therapist, reassuring potential partners that a normal sex life is possible, and emptying the stoma bag before sex.

By opening conversations about managing sex and relationships with a stoma, the broader community can develop more awareness, acceptance, compassion, and understanding.