A Holistic Guide for Managing Stress and Anxiety

Anxiety, known as "the plague of our generation," is an umbrella term for common mental illnesses that impact how we navigate life's inevitable changes, such as depression, grief, PTSD, anxiety, and other disorders. Some people seek professional help, while others may not even realize their symptoms.

What are some common symptoms? Excessive worry, difficulty concentrating, insomnia, social withdrawal, irritability, and constant mood changes. In today's world, we live under increased pressure from a variety of things like lack of work-life balance, societal pressures, instant gratification, and economic uncertainty. There's this crippling assumption that life is a process of attainment and everything worthwhile is in the future. It often creates a detrimental cycle of poor mental health and a disconnect between the holy trinity: the mind, body, and spirit.

Whether you're looking to support yourself or your loved ones, here are some alternative/holistic approaches and lifestyle changes that can help to address some of today's most common mental health issues.

Mindfulness

First and foremost, awareness of how our habits and decisions affect our physical and mental health is vital to intentionally living. Mindfulness around things like eating healthy, reducing clutter, regular exercise, and getting proper sleep contributes to mindfulness. Relaxation techniques like deep breathing and meditation, practicing good time management, prioritizing tasks, setting realistic expectations, and maintaining strong social connections are all examples of being mindful and can reduce feelings of stress and anxiety. Mindfulness is being present at the moment, reducing distractions, and holding space for the things that matter.

Diet

Food is medicine. Nutrient deficiencies, inflammation, and hormonal imbalances can contribute to anxiety and depression. A balanced diet of fruits, vegetables, whole grains, and lean proteins provides the body with the essential nutrients necessary for proper brain function and mental health. Foods high in omega-3 fatty acids, such as salmon and other fatty fish, have been shown to affect mood positively and may help reduce symptoms of anxiety and depression. In contrast, a diet high in sugar, processed foods, and unhealthy fats do the opposite.

Exercise

Regular physical activity has been shown to be an effective way to reduce anxiety, improve mood, and contribute to good mental health. Exercise increases endorphins, the body's natural mood-boosting chemicals, reduces the levels of cortisol, the stress hormone, and improves sleep quality. Aiming to get at least 30 minutes of moderate exercise is ideal. It could be anything from yoga or a daily walk to a more structured exercise routine, as long as it is something enjoyable that can be committed to over the long term—bonus points for exercising outdoors.

Spending Time Outdoors

Sunlight is the primary source of vitamin D and is essential for many aspects of physical and mental health, like brain function and mood regulation. Sunlight exposure helps regulate circadian rhythms, boost energy levels, and increases the production of serotonin, a chemical messenger that affects mood and reduces stress. The key is finding ways to incorporate nature and green spaces into your daily life in a fun and convenient manner. This can be as simple as taking a walk in a park, gardening, or even just spending a few minutes outside each day.

Herbal Medicine

Plant medicine has been used for centuries to treat and reduce symptoms of stress and anxiety. These plants are called nervines and adaptogens. They can help reduce and regulate stress and anxiety symptoms when used consistently. Nervine herbs work by directly calming and nourishing the nervous system and reducing symptoms of anxiety and stress. Some common nervine herbs include Passionflower, Oat straw, Lemon balm, and California poppy. Adaptogenic plants, on the other hand, help the body resist/adapt to stress and improve energy levels and mental clarity. Some common adaptogenic plants are ashwagandha, Rhodiola, ginseng, and holy basil.

Aromatherapy

Aromatherapy uses essential oils from plants to improve physical and emotional well-being. Have you ever been hit with an old but familiar scent, and it triggers the response of an old memory? That's because the sense of smell is closely linked to the part of the brain responsible for regulating emotions. Certain scents like Lavender, Bergamot, Ylang Ylang, Rose, and Sandalwood have a calming effect on the nervous system. Essential oils are used in various ways, such as inhaling the scent directly from the bottle, adding a few drops to a diffuser or bath, or diluting the oil in a carrier oil (olive, jojoba, avocado, etc.) and massaging it into the skin. Aromatherapy even works well for children who may get hyperactive before bed.

A healthy mind is critical to having a functioning body. Remember that everyone's experience is unique, and what works for one person may not work for another. Finding the proper stress management techniques that work best for you may take some experimentation and consistency. If you're struggling with your mental health, consider seeking professional support from a mental health professional and see what holistic approaches they suggest.

What are some of your best ways to manage anxiety? Let me know in the comments, or shoot me an email.