Letter From the Authors

  As students in high school we all know how hard it is to deal with stress. But the harsh truth is that stress doesn’t end after high school, so you eventually have to learn how to deal with it, our de stress cookbook is a way. The “recipes” in our cookbook have everything from a simple facemask to a 10 minute meditation session, all to help you relieve stress and focus on school and living your life. So find a recipe that works for you and get on to de- stressing.

Sincerely, your authors: Amelia Murphy- Lyden, Mikaela Derrick, Henry VanSkike and Ella Richardson

RECIPE

Face Mask

Ingredients

• 1 Lemon
• ¼ Cup Olive Oil

Directions

1. Mix the lemon and the olive oil in a small bowl.
2. Apply everywhere on your face except eye area.
3. Wait 15-20 minutes then rinse off with warm water.

Notes

Face Masks help clear acne, and help moisturize your face, when you feel clean that can help de-stress you.

RECIPE

Meditation

Ingredients

• A comfortable chair
• A clear mind
• A simple word, such as ice

Directions

1. Clear your mind
2. Breathe in and out
3. As you breath repeat your chosen simple word in your head
4. Continue for 10- 20 minutes

Notes

Not only is meditation the perfect way to relax and distress it also helps you concentrate  on problem solving and can better your immune system plus lower your blood pressure.

RECIPE

Bathbomb

Ingredients

• ½ Cup citric acid
• 1 cup baking soda
• ¾ cup corn starch
• ¼ organic cane sugar
• 6 drops natural food coloring
• 15 drops essential oil
• 1 spray bottle of water

Directions

1. Combine citric acid, baking soda, cornstarch, and sugar in a large bowl.
2. Fill 2 oz spray bottle with water. Add 6 drops of food coloring. Spritz mixture lightly until it becomes slightly damp. Be careful because you do not want fizz- too much water will ruin this recipe. Continue to spritz until you can pat the mixture with your hands.
3. Slowly add essential oil and mix well.
4. Press mixture firmly into molds/ trays. Let it dry on countertop overnight and then carefully transfer bath bombs to an airtight container.

RECIPE

Sleep

Ingredients

• Blanket(s)
• Pillow(s)

Directions

1. Pick a good time that you would want to be your bedtime, it helps to have a certain time you go to bed every night so your body can start to become tired at that time everyday.
2. Make sure to turn off all your lights and close all your blinds so you are able to get into your deepest sleep.
3. Get into Comfortable clothes such as pjs.
4. Lastly get into bed get comfortable and let yourself fall asleep.

Notes

Not getting enough sleep can cause a tremendous amount of stress because without sleep you can’t perform at your best, you get headaches, your irritable and in worse cases it can cause depression.

RECIPE

Coloring

Ingredients

• Colored pencils
• Coloring book or page (can print out one on the internet)
• A comfortable chair and space
• Your favorite snack/ treat

Directions

1. Use your colored pencils to either color in a page or just free hand
2. Focus on coloring and try to relax
3. Enjoy your snacks as you color

Notes

According to Dr.Stan Rodski, “coloring elicits a relaxing mindset and like meditation coloring allows you to switch off our thoughts and focus on the moment and relax.”.

RECIPE

Quick 15- Minute Workout

Ingredients

• Workout clothes
• Water
• Open space
• Motivational tunes
• A good stretch
• A chair or bench

Directions

1. 10x 3 burpees
2. 20x 3 sumo squats- a wide and deep squat
3. 1:00 min x 3 explosive lunges- lunge jump in air switch legs
4. 50x 3 Bicycle crunches- lay on back pedal legs while twisting arms/ torso
5. 45 secs x3 hold plank- still pushup position
6. 15x 3 Pushups
7. 20x 3 tricep dips- begin with hands holding your body up on the edge of a chair or bench and lower

  Notes

Exercising is good for distressing since it  bumps up your endorphins which are a product of your brain’s feel-good neurotransmitters.  Also after being physically active you usually find that you have forgotten the days irritations and are in a better mode. Also, exercise can improve your sleep which is beneficial since more sleeps usually leads to less stress. Keep in mind that exercising doesn’t have to specifically be this workout it can be anything from a volleyball game to a thirty- minute walk.