If you have been diagnosed with anxiety disorder or you are just stressed out All The Time, you know how exhausting it can be. Between the high levels of stress hormones, your heart rate always elevated, and people telling you to 'just relax', it can be so draining and very detrimental to your physical and mental health.
As busy mom who has been struggling with adhd, anxiety, depression since childhood, I understand the short and long-term effects it can have on your body.
I found this really great visual from Healthline that breaks down some of the ways stress can negatively effect your body processes.
We know it's bad, so what can we do about it? Nowadays we are all so busy between kids (if you have them), working, and social commitments, it can be difficult to remember to set aside time for ourselves and decrease stress.
Even if it is just a couple minutes a day, you deserve to take the time to take care of yourself. Here are 5 easy things you can do that can help you reduce and manage your stress and anxiety:
Practice deep breathing: Deep breathing can help reduce stress and anxiety by slowing down your heart rate and calming your mind. Take slow, deep breaths, and focus on inhaling and exhaling fully. My home can be very hectic and loud, so I love to sit in my car (either in the parking lot at work or the driveway at home) when I get home from work and do my deep breathing before I go inside.
Practice mindfulness: Mindfulness is the practice of being present in the moment, without judgment or distraction. Try to focus on what you're doing right now, whether it's brushing your teeth or walking your dog. If you love being outside, take a moment with your shoes and socks off and just stand in the grass; close your eyes and take in the feeling of the grass, the vibrations of the earth, the smell of fresh air, feel the wind on your face.
Stay active: Regular exercise can help reduce stress and anxiety by releasing endorphins and promoting relaxation. Try to incorporate some form of physical activity into your daily routine, even if it's just a short walk or some gentle stretching. On my lazy days, I love to sit on my yoga ball and rock it back forth to work my core, or stand on my bosu ball to work on my balance and engage the whole body.
Get enough sleep: Lack of sleep can exacerbate feelings of anxiety and stress, so it's important to prioritize getting enough rest. Try to establish a consistent sleep schedule and create a relaxing bedtime routine. I use a sleep mask to decrease visual stimulation and a tiny amount of lavender oil on my wrists and neck to help focus my mind so it can relax.
Practice self-care: Take time to do things that make you feel good, whether it's reading a book, taking a bath, or spending time with loved ones. Prioritizing self-care can help reduce stress and improve overall well-being.
It's easy to get overwhelmed when prioritizing your health and well-being doesn't come naturally, so take it a day at a time. Just choose one of these things and make it a routine, then slowly incorporate more as time goes on. Don't have much time? Just take 30 seconds and start increasing the time as the days fo on. Over time, you will probably start noticing changes in your mental health, physical health, mood, and general outlook on life.
Don't be afraid to talk to someone or get professional help if you feel you need a little extra guidance. There is no shame in saying you need help and direction, you just have to want it for yourself.
So just remember:
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