What are the 5 things you need in your life to help you manage stress and anxiety?
If you are suffering with too much stress in your life it is draining and exhausting and can negatively impact your health and wellbeing in many ways as well as leading to increased feelings of anxiety. Do you often find yourself feeling overwhelmed, unable to cope and expecting the worst outcome from every situation? When you are feeling stressed and anxious life can seem just too much to handle sometimes. Is this sounding familiar to you?
Some of the symptoms for stress and anxiety are pretty similar, from feeling agitated and on edge, to increased heart rate, sweating and shaking to name a few. You don't take the time to slow down, breathe properly, check in with yourself or listen to your inner guidance and as a result you become disconnected from yourself and so have no foundations to support you when you face challenges. You are probably also ruled by every thought that comes into your head - all of which makes you feel more stressed and anxious. It can feel like a viscious circle and it is no fun - trust me...I know!
I have found that by incorporating these 5 things into my daily routine I can find calm and balance in life and have built in some resilience against stress and regained control over my anxiety and you can do the same.
Nature
Spending time outdoors in nature allows you to reset to a calmer state. There has been much research done into the healing power of nature, especially for reducing feelings of stress and anxiety. You are a part of nature and when you lose this connection it has a negative impact on your overall health and well-being and can increase feelings of anxiety. Time spent in green spaces such as a park or woodland reduces stress and anxiety and helps you feel better able to cope with life's challenges. Being by water also has a healing and uplifting effect and promotes a sense of calm.
A walk outdoors every day in nature may be all you need to reduce stress and control your anxiety!
Physical Exercise
You already know that exercise is good for you but sometimes life gets in the way and you lose motivation or feel like you lack the time so it gets pushed to the bottom of your 'to-do' list. Try to keep in mind that doing some form of vigorous exercise is particularly beneficial for reducing stress hormones and releasing the feel good endorphins which lift your mood and help reduce feelings of stress and anxiety. Even a brisk walk will work wonders and you can incorporate this into your time spent outdoors in nature instead of in the gym. The effects can last throughout the day, helping you stay calmer.
Mind, body, spirit practice
Ancient Practices such as Yoga, Qi-gong and Tai Chi help help to re-connect your mind, body and spirit and get them working in harmony again. As you focus on the breathing and movement it also helps take your mind away from your worries and problems. With Hatha yoga in particular the poses have a powerful effect in modifying your mind-body state and promoting a sense of calm, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. If you are short on time then doing one of these practices for just a few minutes will have positive results on reducing stress and anxiety. By practising in the morning you will be better able to manage the daily pressures placed upon you.
Mindfulness
Practicing Mindfulness throughout your day can be a game changer. When you are feeling anxious it is often due to focusing on every worrying thought that comes into your head rather than focusing on what you are actually doing. Instead try focusing on the present moment with all of your senses. This stops your mind obsessing about past events or dramatising about possible future ones and can help you feel less anxious. Mindfulness gives your worrying mind a break and puts you back in control.
When stress builds up throughout the day your thoughts become scattered as you are focusing on too many things all at once. By being more mindful and focusing all your attention on one task at a time it helps to keep you from becoming overwhelmed. When you notice your attention wondering off then bring it back to the present moment and the task at hand.
Meditation
Meditation has been proven to be helpful for relieving stress and anxiety as it allows you to connect back to yourself to listen to your inner guidance and calms your mind. From experience I know this can work. Start with 10 minutes or even less if you are new to meditation as it does take practice. Preferably meditate at the same time every morning to establish the habit and set yourself up for the day ahead. Alternatively, when you feel stress building, try taking a 10 minute meditation break. If you are feeling particularly anxious it might not be easy to meditate so try to slow your breathing down first. Meditation activates the parasympathetic nervous system and helps you reset to a calmer and more centred state.
If you are struggling then some of the resources below may help you.
In warmth,
Sharon K
Reiki and Crystal Reiki Master/Teacher
Holistic Health and Wellness Coach
Lincs Holistic Wellness
Related Resources
Anxiety symptom checker
Signs of Stress
more available HERE
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