Should we find ourselves in a state of worry or when we feel mental tension due to an exhausting, tense, or difficult situation we could be experiencing stress. Stress is a totally natural response for us when facing problems and threats that occur in our lives, and we all experience it up to some degree from time to time.
The various causes of stress
The root causes behind stress are different and the level of anxiety related to those moments or periods depend on each person and their susceptibility but also resilience to stress. In general, we can get stressed when we do not have much or any control over the outcome of a situation.
Just as having responsibilities which are too demanding, or we don’t have enough work, things to do or change in our lives. Negative experiences like abuse, disappointments, fights, quarrels etc. can also cause stress for most of us.
When the stress is strong but episodic, we can deal with it normally rather well. But in case it becomes chronic – we need to watch out and act to avoid it becoming a depression.
Resilience
Our very own lifestyle can help us either easily cope with stress, manage it better over a longer period or fall victim to it. Resilience to stress and overcoming it depends greatly on each person and the way they live and their outlook on life.
Lifestyle changes like having more sleep, eating a balanced diet, limiting caffein, exercising and meditating would help us become more stress proof and resilient. Meditation can help us become rather immune to the various stressful episodes and/or periods life sets on our way all too often or it can assist us in overcoming those moments with greater ease and nearly without any emotional and psychological damage. Just as exercise – even just a light one, or forest bathing and grounding in nature.
What to do against stress & anxiety?
Avoid alcohol and cigarettes
Being a natural sedative, drinking alcohol may seem to ease stress at first, however over a longer period it acts as a depressant and causes anxiety, stress and in the long ran – depression. Alcohol can disrupt our bodies’ natural ability to sleep but a good night’s sleep is one of the key remedies to combat anxiety.
Similarly, to drinking alcohol, having a cigarette when stressed we only find a quick temporary fix that may worsen anxiety over time. Chemicals in cigarettes (including nicotine) can change pathways in our brains which are linked to anxiety.
Reduce caffeine
Caffeine could change brain chemistry. It increases alertness but also makes you tired at the same time. Caffeine can make us nervous and cause jitters, increase heart rate, and make us even more anxious. One can consume caffeine in moderation but especially during periods of stress and anxiety, intake of this substance should be limited.
Exercise, be active
Regular exercise does not only benefit our physical health, but it also does wonders for our mental wellbeing. People who exercise regularly are more resilient to stress and anxiety than those who prefer to stay inactive. Getting our heart rate up makes our brains produce serotonin which is a happiness hormone and can help us cope with anxiety better should it occur. Exercise also increases our willpower and confidence which in turn assists with coping with stress.
Good night’s sleep
Good sleep is one of the most important parts of our physical and mental health. Adults should sleep at least 7 hours per night. We should prioritize sleep and only sleep when tired. We should not watch TV in bed or use any of the smart gadgets in bed and before bedtime (min 2 hours), also not have coffee, large meals, or cigarettes before we go to bed. Our bedrooms should be dark and cool, and we should go to bed at the same time each night.
In case there’s trouble in falling asleep or sleeping, have a cup of chamomile tea before bed to calm nerves and promote sleep.
Be mindful and meditate
Staying in the present moment and being active in the here & now helps us experience life more fully. We can incorporate this practice into everything we do, even washing dishes – we should actively sense the water, its moistness, temperature, and speed, look and feel our hands working, dishes getting clean and dried.
Being in the now takes us away from the stressors as our focus lies actively in the activity we are engaging ourselves in that particular moment. This facilitates a stronger connection to self and being – and there is stillness in the being, where there is stillness there is no chaos.
Regular meditation, even as little as 20 minutes per day helps us become mentally stable and strong. Sometimes even actively doing nothing is a good thing.
Quick fix from deep breathing
Deep slow breathing signals our body that we are safe, and it starts to calm down. We activate our parasympathetic nervous system during outbreaths and the calmer and longer we breathe the more relaxed we get. During stressful moments we breathe in a shallow way which may lead to quicker heart rates, dizziness and even panic attacks. Be conscious of how you breathe and regulate your wellbeing via deep breathing.
Balanced diet
The Western diet is loaded with processed foods, artificial flavorings and coloring, chemicals to preserve the food etc. which can all cause mood changes. Eating too much sugar may also cause irritability and quick change in mood. We should observe our wellbeing, and anxiety levels after eating as this is a good way to see what works for us and what does not. Make sure to drink plenty of mineral rich water, eat a balanced diet and fresh fruits, berries, and veggies.
If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins. Include vitamins like B3, B5, B6 and C to your diet as they help fight against stress.
Changing circumstances
In case the stress has become chronic, and we can identify the major sources of stress all the above mentioned may not help as the severe stress is caused by persistent external circumstances which constantly feed into our anxiety and stress. In this case it may be helpful to examine those stressors and consider making changes to eliminate the root cause of permanent stress to avoid it escalating to depression.