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Written by: Ryah Nabielski, MS, RDN
What a few years it has been! The collective state of mental health in the US has taken a nosedive as we’ve dealt with the pandemic, political crisis, social issues, climate disasters, mass violence, inflation, and so much more. No wonder so many people are feeling stressed out, burned out, and anxious.
If you are feeling the weight of the world, I see you. It makes sense. The world is heavy right now.
Today’s article will offer lifestyle tools to help manage stress and dampen anxiety.
However, it’s important to differentiate the benefits ofself-help from when outside help is needed. If you have a hard time coping with stress or don’t feel like yourself, please talk with your doctor, therapist, or other healthcare provider for support. You can also call988 to reachthe national suicide and crisis lifeline to connect with a listening ear and resources.
Keep reading to learn more about:
Let’s jump in!
Stress Definition andStress Physical Symptoms
Stress is the body’s physiological response to life challenges. When the brain interprets a threat, it sends signals to release stress hormones. Cortisol, the primarystress hormone, helps mobilize energy so we can run or fight, hence the “fight or flight” response.
When we are in an acute stress, fight or flight state, our:
Fight or flight is our fundamental survival response and is entirely normal. It allows us to hunt for food and escape predators. And, when the threat is gone, the nervous system shifts to return the body to balance.
However, when the stress doesn’t end and becomes chronic, over time, it may lead to:
What Causes Chronic Stress?
We typically think ofstress meaning mental/emotional stress caused by external factors. These include:
The kicker is that the body responds to stress, whether realor imagined. That’s right, if you are sitting around thinking about how an old boyfriend did your wrong, or worried about a war far from home, your body will have theexact same response as if a lion was chasing you.
In addition to mental and emotional stress caused by outside factors, physical stress on the body also contributes. Other sources of stress to consider are:
Anxiety Definition, Causes, and Symptoms
Anxiety is a sense of nervousness, uneasiness, and fear. It is a typical response to stress or danger.
Anxiety is an occasional symptom, but when it becomes overwhelming or persistent, it could be an anxiety disorder. Anxiety disorders include panic disorder, social anxiety disorder, post-traumatic stress disorder, and others. An anxiety disorder needs care and attention beyond the ideas presented here.
Anxiety often stems from stress but may also be exacerbated by a gut imbalance, nutrient deficiencies, or otheranxiety causes. Those with stress or trauma early in life, while the nervous system is developing, may be more prone to stress and anxiety later in life.
Anxiety physical symptoms include:
We used to think that the brain controlled the gut in a top-down fashion. We now know that gut-brain communication is a two-way street. This connection is called the gut-brain axis, and more recently, the microbiome-gut-brain axis, which affects not only digestive health but also the nervous system and mood.
One example of the gut-brain connection has to do with neurotransmitters. We think of serotonin, the happiness neurotransmitter, as living in the brain. But surprisingly, the vast majority is produced in the gut and impacts the brain via the gut-brain axis.
When working to reduce stress and anxiety, paying attention togut health is key.
15 Ways to Crush Stress and Anxiety with Lifestyle Habits
Stress and anxiety symptoms often overlap, and many of the same strategies work for both. The following isn’t a comprehensive list, but a starting point. Take what resonates and leave the rest. Work to build consistent health habits and notice how it shifts your mood and how you feel over time.
On a side note, habit change is hard. Be sure to readFive Roadblocks to Changing Your Health and What to do Instead for practical, healthy habit-building tips.
Now, here are somestress management techniques to help you findanxiety relief and build resilience:
The way we live our days has a profound impact on our mental and emotional health. Healthy lifestyle habits reduce stress, ease anxiety, and lessen the weight we carry with us. It can be as simple as eating well, moving the body, and adopting consistent self-care strategies. Or, if it feels more complex for you, layer on additional strategies by working with your healthcare team.
The contents of post are for educational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions regarding changes in mood, a medical condition, starting an exercise program, etc.
Ryah Nabielski, MS, RDN is a functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice ateconutrition.co.
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