You might feel like you’re doing everything right. You eat a well-balanced diet, you get plenty of sleep every night, you exercise three or more times a week… and yet, you still feel stressed out or experience anxiety. 

Though you may notice the physical symptoms of stress: your heart beating faster, the churning, uncomfortable feeling in your stomach, headaches, etc – there’s more to it than that. Stress can impact the mind, body, and spirit in many ways.

Did you know that on average…

  • 48% of Americans deal with more stress today than they did only 5 years ago
  • 60% of all illnesses and diseases are caused by stress
  • 77% of Americans regularly experience the physical sides of stress
  • 76% of people say money and work is a leading cause of their stress
  • 48% reported lying awake at night due to stress

So, what causes stress and anxiety? It’s different for all of us, but some of the major causes include:

  • WORK- deadlines, budgets, pressure to perform, and coworker and employer relationships can all cause stress
  • SCHOOL- academic and peer pressure are stop stressors for those still in or returning to school.
  • RELATIONSHIPS- family dynamics, romantic partnerships, and even friendships may be a source of stress
  • MAJOR LIFE EVENTS- changing jobs or cities, getting married or divorced, having children or sending them out in the world…even if the change is wanted, it can cause stress
  • HEALTH- injury, accident, illness, or any small change in health can be stressful
  • SOCIAL CLIMATE- for many, the state of the world at large can be a cause of major stress

We don’t have the ability to control everything that happens to us and around us, but we do have the ability to choose how we experience and respond to stressors. As with any other muscle or skill, change doesn’t happen overnight. We have to practice intentionally and consistently in order to create lasting change within ourselves.

Let’s first talk about how stress and anxiety affect Mind, Body, and Spirit.

Stress can cause everything from depression to stroke. It can affect your concentration, productivity, quality of sleep, personal relationships, energy levels, and ability to regulate emotions.

When you’re stressed, your nervous system releases chemicals like cortisol and adrenaline to prepare you to face physical danger, by fighting or running. Your heart rate increases, your breathing speeds up, your muscles tense and you begin to sweat. Unfortunately, your body doesn’t recognize the difference between a change in routine and a tiger chasing you- the physiological response is the same. So while in the past, those chemicals would have been used up during the fight or the flight, they now have nowhere to go and end up stuck in your body.

Prolonged or frequent stress can cause:

  • Stroke 
  • High blood pressure
  • Depression
  • Headaches
  • Insomnia
  • Lack of focus
  • Mental health issues
  • Tense muscles
  • Muscle aches
  • Heart disease
  • Dysregulated blood sugar levels
  • Stomach or digestive problems, constipation, diarrhea
  • Heartburn, ulcers, and irritable bowel syndrome
  • Decreased libido, fertility issues
  • Weight loss or gain
  • Autoimmune issues such as arthritis, asthma, or eczema

When left untreated, these stress-related conditions can become serious or life threatening, which is why learning how to reduce your stress and anxiety is important for your overall health.

Tips and Tricks to Reduce Stress and Anxiety

There are lots of ways to reduce the stress you deal with every day. Some only take a few minutes of your time and others require consistency over time to integrate as part of your lifestyle. 

First, try to define what’s causing the bulk of your stress. If it’s something you can change easily, do it. If not, work on finding ways to make it less overwhelming and easier to deal with positively. (Coaching can help with this!)

Tackle one area at a time and give yourself grace- change is a process and you will certainly experience ups and downs. Below are some techniques that may help you handle stress better.

  • Make a Plan. To reduce stress, you’ll need to make some changes to your circumstances, mindset, and/or habits. Spend some time contemplating exactly what you want to change and then create a plan to make it happen.
  • Care for Your Body. Find time to exercise and care for your body in a mindful way. Movement helps produce mood-boosting endorphins and release stress-causing agents from the body. Gentle practices like dry-brushing or abhyanga soothe the nervous system and let your body know that everything is going to be okay.
  • Eat Real Food. Fuel yourself with real food- fruits, veggies, nuts, protein, and healthy oils. The less processed food you consume, the more efficient your mind and body become.
  • Reduce Caffeine. Caffeine can contribute to anxiety and may create a temporary lift in mood that causes a faster fall when it wears off.
  • Feel Your Feelings. Don’t bottle up the things that are bothering you. Express your feelings by writing them in a journal, making a private vlog, or calling a trusted friend.
  • Call for Backup. Whether you need a professional healer or doctor, a spiritual guide, or a friendly coach, don’t be afraid to ask for help! Knowing when to reach out is a sign of strength, not weakness.
  • Set Intentions. Find a few minutes every morning before you start your day to reflect on what’s really important to you and then make an agreement with yourself to choose actions that support those priorities.
  • Learn to Walk Away. Sometimes you just need to take a pause. Get up from your computer, listen to your favorite song, take a lap around your building- take a few minutes away from your stressors throughout the day to do something that calms you.
  • Re-Think Your Goals. Are your goals in alignment with you you truly are and what you truly want? Sometimes feeling stressed or anxious is the Soul’s way of telling you that you are moving in the wrong direction.
  • Express Gratitude. Name three things every day that you are grateful for. They can be little things like a small from a stranger or a pretty flower you saw.
  • Be Mindful. When you recognize you’re feeling stressed, bring yourself back into the present moment. Take a deep breath, and practice resetting your emotions.
  • Disconnect. In the past, people would spend the evening hours relaxing without cell phones, televisions and social media. Gift yourself at least an hour every day with no TV, computer, phone, or social media.
  • Change Your Mind. Viewing feelings of stress and anxiety as opportunities to grow by asking yourself what you can learn from each challenge.  Stress leaves an imprint on your mind that prepares you to handle similar situations in the future.
  • Get Outside. Spending time outdoors naturally reduces cortisol levels and increases feelings of well-being.

These are just a few of the ways you can start to manage stress and anxiety. Others include meditation, Yoga, sound bathing, energy healing, and art therapy.

If you need help implementing new techniques or want to book a wellness session, contact me.

If you are having a mental health crisis, please call 911 or go to www.988lifeline.org for immediate support.