Imagine waking up and immediately checking your phone messages before you even get out of bed. You rush to get the family up, prepare meals, answer work emails, read some news, and hurry out the door to beat the morning rush, if you even can. Sounds familiar? For many people, the day becomes a hectic whirlwind even before 8 a.m. arrives.
And as hectic schedules accelerate, stress levels inevitably increase. As a result, our overall health and wellness significantly decrease. So, how can we tackle and make the effort to reduce stress with healthy stress-control techniques?
The Impact of Chronic Stress and Anxiety
Chronic stress and anxiety increase levels of cortisol, the hormone linked to the fight-or-flight reaction. Cortisol and other stress chemicals can fuel inflammation, increasing the risk for a variety of health issues, including cancer, cardiovascular disease, diabetes, weight gain, and autoimmune disorders. Furthermore, anxiety can lead to sleep deprivation, which in turn only amplifies stress and inflammation.
Tools To Cope
The best approach to anxiety is to simply slow down. However, many people perceive slowing down as a hindrance to accomplishing tasks, and ironically, this only enhances anxiety.
On the contrary, taking a few minutes each day to meditate can make you more productive since stress impairs the brain, making you feel frazzled and less effective at your tasks. When done regularly, meditation and other mind-body practices allow you to function from a calmer and clearer state of being.
But there’s no substitute for taking care of ourselves physically as well as mentally. Eating healthily and exercising are two activities that help mitigate stress. Focus on a diet filled with whole, unprocessed foods emphasizing high-quality protein, healthy fats, and lots of green vegetables. These foods can help boost brainpower, stabilize moods, support detoxification of stress hormones, and provide optimal nutrition to better manage anxiety.
Adapting To Stress With Adaptogenic Herbs
Adaptogens are botanicals that protect us from stress and illness. They help us adapt our internal responses to external influences. Research has shown that specific plants can reduce the biological response to stress on the cellular level. Here are two great examples:
- Ashwagandha root: Also known as Indian ginseng, ashwagandha has been shown to reduce stress in a number of studies. People with chronic anxiety experienced a significant reduction in symptoms and lower cortisol levels after ingesting ashwagandha for 60 days. Traditional use and recent research demonstrate that ashwagandha is free of unwanted side effects, including dependency.
- Schisandra chinensis: One of the most important, fundamental herbs in traditional Chinese medicine, schisandra is a powerful antioxidant that can help defend against acute and chronic stress, along with related imbalances. It is used as an anti-aging herb to combat premature aging and promote longevity. It may strengthen immunity, normalize blood pressure, balance blood glucose levels, and help heal tissues after surgery.
Natural Calming Herbs
Some herbs are traditionally known for their calming abilities and different mechanisms, and many can be used to support natural calm without causing dependency or unwanted side effects. Here are three examples:
- Passionflower: Anxiety can be linked to low levels of the neurotransmitter GABA. Passionflower has been used for centuries to control anxiety, and recent research has demonstrated that it works by modulating GABA receptors in the brain to support increased GABA activity.
- Lavender: A recent study found that lavender is a potent sedative, making it particularly useful for overcoming anxiety as well as insomnia. Many people find relief just by smelling the essential oil. It’s also available as a tea and in some supplements. Consider growing some fresh lavender near your home for easy access whenever stress arises.
- Honokiol: Extracted from magnolia bark, honokiol is a powerful antioxidant and anti-inflammatory that aids in relaxation. It modulates GABA receptors, providing natural relief without causing side effects. It has also been shown to fight depression and is an excellent sleep aid.
Overcoming Life Noise
Coping with chronic stress and anxiety is like overcoming background noise. We become so used to these feelings that we hardly notice them anymore. However, just because we become accustomed to stress, it doesn’t mean our bodies handle it any better. Chronic stress has cumulative effects on our physical and mental health. By paying attention to stress triggers, controlling underlying causes, and taking measures to alleviate it with natural solutions, we can find relief, achieve greater wellness, satisfaction, and productivity along the way.
