Stress And Anxiety: 5 Strategies To Keep Your Cool
Chronic stress and anxiety can wreak havoc on both your body and mind. But there are ways to manage stress and anxiety in your day-to-day life—and surprisingly, we can master the art of reigning in these emotional responses. Here are our top 5 strategies to keep your cool and let the waves of calm wash over you.
1. Exercise Regularly
Ditch the stress with regular movement, and get your groove on! Physical activity can help lower your overall stress levels and improve your quality of life, both mentally and physically. Do what you can without judgment, but the key is to move ( even a tiny bit daily).
Take a power walk, zen out with yoga, hike in nature, lift some weights, give your furry companion a chance to stretch their legs with a stroll around the block, or dance like nobody's watching. Whatever you choose, note that physical activity is a natural stress reliever and may help bump up the production of your brain's feel-good neurotransmitters, called endorphins.
Did you know?
When muscles contract, they secrete chemicals into the bloodstream. Among these chemicals are myokines, which have been referred to as “hope molecules”. These small proteins travel to the brain, cross the blood-brain barrier, and can act as an antidepressant.
Aim for at least 30 minutes of moderate exercise most days of the week.
2. Take A Breath
Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings. Deep breathing exercises, and meditation, can help calm your mind.
Take a breath—it’s something we all need to survive and is an automatic function of the body. There is nothing more essential to our health and well-being than breathing. Regular mindful breathing reduces cortisol by activating the parasympathetic nervous system. This sends a memo to your body reassuring it that everything is ok, precisely when anxiety tiptoes in and stress decides to show up unannounced.
Check out the New York Times Best Seller, Breath: The New Science Of A Lost Art, and thank us later! Breath flips the script on what we thought we knew about our most basic biological function. You will never breathe the same again.
3. Catching Z's
When you get a good night's rest, your body naturally reduces cortisol levels and other stress hormones. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress and anxiety levels. So, how do we let our brains kick back, and our bodies reboot when these two barge in uninvited? Fear not; several behaviours backed by sleep science can help you break free from the stress-sleep cycle. Here are a few:
Give your screens a curfew- stay away from screens and other sources of bright light two hours before bedtime. Bright light decreases the brain’s sleep-wake hormone (melatonin), which can make it harder for you to drift off to dreamland and stay there.
Keep it cool- make sure your bedroom is dark, quiet, and cool. The decline in body temperature can help with falling and staying asleep.
Don’t force it- release the urge to chase after sleep. The more you insist, the more sleep seems to play hard to get. If you find yourself playing the staring game with the ceiling for over half an hour, get out of bed and engage in a soothing activity. Sleep Stories on the Calm app or meditation on Headspace are great options (try and avoid staring at screens).
4. Fuel Your Body
The nutrients from your food fuel your body's cells– to build, operate, and keep the whole show running smoothly. Our food provides the extra energy we need to cope with stressful events, and eating a healthy diet can support a healthy immune system and repair damaged cells.
But there’s even more science! Many biochemists, registered dietitians, and even gastroenterologists refer to our gut as our “second brain”. Research shows an irrefutable link between how what we eat affects our brain chemistry. Did you know that the majority of serotonin (the neurotransmitter that contributes to feelings of well-being and happiness) is produced in your gut? Take that in!
Balanced and informed dietary choices fuel healthy brains and bodies. Eat plant-based when you can, select good quality protein and meat, eat vegetables that are the colour of the rainbow, and choose healthy fats.
Mindful eating —is making thoughtful food choices, and focusing attention on what you’re eating while being in the moment. Take time to chew your food vs “stress-eating” (also known for its lightning-fast moves and disregard for portion control); it really does make a difference.
5. Connect with Others
In the hustle and bustle of modern life, we juggle work, school, hobbies, and self-care, often leaving our social ties on the back burner. Yet, the value of human connection is more important than you may think. Staying socially engaged can dial down anxiety, kick depression to the curb, fine-tune our emotional equilibrium, boost self-worth, foster empathy, and prime our immune systems. Ignoring our innate urge to mingle isn't just a missed opportunity; it's a health gamble we shouldn't take.
Call in support: don't go solo in the battle against stress and anxiety. Call your friends, lean on family, or book a session with a therapist or counsellor that you trust (we’re here!) who's got your back and supports your mental health journey.