How do you manage your stress? Are you able to manage your stress naturally?
Your body is designed to handle brief periods of stress from time to time. But too much is not healthy for the body or soul. Even though you can’t always change a difficult situation, you do have some control over the way you deal with stress. So if you are dealing with a lot of stress, why not try of these naturals techniques to help you deal with your stress and restore calm to your life.
Herbs.
Chamomile tea has been praised for its healing properties. Holistic practitioners, herbalists and naturopathic doctors recommend and praise chamomile as a remedy for stress. Drink one cup up to three times a day, but don’t overdo it.
You can also add chamomile, along with other calming herbs such as lavender and valerian, to bathwater for a nerve-soothing soak. Wrap the dried herbs in a piece of cheesecloth and hold it under the faucet while you fill the tub. You can also use the calming lavender essential oil (see my website for more details) that will give you a sense of peace and tranquility as you soak in its aroma.
While some consider passionflower to be a “folk remedy” for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Although not proven, it is believed that passionflower works by increasing levels of chemicals in the brain that lower the activity of some brain cells, making you feel more relaxed. It is available in a variety of forms, including infusions, teas, liquid extracts and tinctures. Note: It is not recommended for children or for women who are pregnant or nursing.
Beat stress with your mind
Sit in a comfortable position in a quiet place. Close your eyes, and choose a calming word or phrase to focus on (“Everything is okay,” for example). As you concentrate on breathing in and out, repeat the phrase each time you exhale. If you get distracted by other thoughts, merely put them out of your mind and return to your word or phrase. Continue for 10 to 20 minutes. Practice at least once a day. This can also be done with using imagery instead of a phrase. Think of some place you feel is calming and peaceful to you (the beach, for example), and focus on it as you would do the word or phrase.
You can also take a break and listen a type of music that you find soothing — whether it’s classical, jazz, soundscapes, or something else. Let you mind and being soak in the soothing sound of the music.
Take steps to prevent stress
• Go for a walk or engage in some other form of exercise for at least 20 minutes, three times a week. Exercise boosts the “feel-good” brain chemicals called endorphins. Endorphins lift your mood and make you feel less anxious.
• Limit your consumption of alcohol, caffeine, and sugar, as these substances can engage your body’s “fight-or-flight” response which contributes to physical symptoms of stress (like a racing heart, trembling, clammy hands, irritability and anxiety).
• Take up some type of hobby that has a calming effect. This can be anything from reading, to word puzzles, sewing, knitting, playing golf, or some other favorite pastime that will give you a break from life’s stresses.
Massage
The majority of us love a massage, right? While this type of therapy has been used for thousands of years, and extensively in the field of Chinese medicine, today, it is commonly used to relax tense muscles, reduce pain and improve circulation, which can all contribute to reducing stress.
Meditation
Meditation of some type can easily be squeezed into your busy day. It doesn’t have to be lengthy and can be done almost anywhere. The only tool you need is your own mind! Give yourself some quiet time to let your thoughts run free or just focus on your breathing. That small amount of peace in your day can help you deal with or even release stress. Of course, there are various types of meditation techniques, but we’ll leave those for another day.
Organize your life
Organization gives you a sense of control and peace of mind. There are a few things you can do in this regard. If you’re the type of person who is always running around and on the go, it can help to make lists so that you remember everything. If you’re the kind of person who feels out of control if you house is messy, take time to tidy up. Did you know there are actual studies which have shown the mere sight of clutter can put us on edge? Organization will help you keep a tidy life and a tidy mind, and will lighten your stress-load.
Eat healthy
Although I talk about this quite a bit in my blogs and in my Facebook posts, it has actually been proven that junk food can make us depressed (not to mention fat) so clean up your diet. Healthy foods like whole grains and protein can improve your mood and give you long-lasting energy to deal with the things that come your way throughout the day. Stress-busting foods include blueberries, salmon and almonds. It’s also a good idea not to indulge in that extra cup of coffee. While studies have shown that some coffee during the day can offer health benefits, too much caffeine will make you jittery and anxious.
Limit Internet and cell phone use
Part of the problem with reducing stress in today’s world is that we are never fully able to remove ourselves from it. By turning away from the Internet and shutting off our cellphones, we can at least block some of the areas from which our stress is coming. Doing this also allows us to live in the moment and appreciate it.
It is particularly important to cut off electronic use 1 to 2 hours before sleep.
A few weeks ago, I was on vacation and had bought an Internet package with the intention of getting some work done while I was gone. Wouldn’t you know, there was an issue with the Internet, and I ended up having to get a refund, and not being able to get on it at all. Actually, this turned out to be a real blessing. It was such a stress reliever for me to be totally away from emails and the Internet, and gave me a chance to fully unwind and de-stress.
Vitamin B
B vitamins promote proper functioning of the brain and nervous system, as well as helping with relaxation and fighting fatigue. Actually, if you are deficient in vitamin B, some of the symptoms include irritability, depression and apathy. So try increasing your intake of foods rich in B vitamins. These generally are found in the germ and bran of cereal grains, as well as beans, peas, nuts, liver, eggs and dairy products.
Aromatherapy
As I am sure you are aware, with selling essential oils and incorporating them into my daily life, I am a great believer in their use. Inhaling certain scents has been shown to have immediate stress-relieving effects by raising mood, reducing anxiety and aiding focus and concentration. Some experts say that this is because the smells can stimulate the limbic system, which in turn releases chemicals that affect the brain, promoting feelings of relaxation, calmness, love and excitement. Some oils for stress relief and mental fatigue include lavender, cypress and rosemary.*
* These statements have not been evaluated by the Food and Drug Administration.
Sleep
Sleep is by far the most important natural stress reducer of all. Too little sleep leaves us cranky, irritable and edgy, while too much sleep can leave us sluggish and depressed. It is important for you to find the right balance that makes you feel well-rested and ready for the day. To have better sleeping habits, establish bedtime rituals that signal to your brain that it’s time to fall asleep. Avoid exercising for two to three hours before sleep. Try taking a warm bath to help you relax. Also, there are some foods that can help promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and by far the most well known food, turkey. These foods all contain tryptophans (a precursor for creating melatonin, which helps you sleep). However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn, which will cause restlessness or sleeplessness.
Stress is something that affects nearly all of us, and can cause real health issues if steps are not taken toward prevention. Above are just a few ideas that can help you deal with stress naturally. However, I would love to be able to support you further if you are dealing with a lot of stress and need the support, encouragement and “game plan” which we can create for you through one of my programs.