Category: Rest and Relaxation

Their effects on us and how we can bounce back – based on science

Anxiety disorders and stress affect large numbers of people and can have a significant impact on our health.  According to the Anxiety and Depression Association of America, 40 million adults in the United States are affected by an anxiety disorder each year. Having this condition can increase the risk of having heart disease and may lead to poorer health outcomes in those with lung conditions. Yet in spite of this, less than half of the population seeks help for anxiety.

Stress is another major issue in the US and in fact, it’s the highest it’s been in a long time. High-stress levels are fuelled by the ongoing pandemic, rising prices, and the constant stream of bad news that people are experiencing. Stress can affect the brain  and mental health.

Read on to find out more about anxiety and stress, and what you can do to bounce back.

Anxiety and its effects

Key core features of anxiety are restlessness, fear, and worry, and these can have a negative impact on your quality of life and physical health. When the anxiety becomes debilitating and starts interfering with your work or personal life, you might have an anxiety disorder.  For example, if the anxiety impacts your ability to focus on your work or interferes with sleep, among other symptoms, this may indicate that a problem is present.

Anxiety is linked to and may arise from stress. 

Stress and its effects

Stress in and of itself can be defined as a feeling of being overwhelmed and is often tied to our reactions or the way we respond to pressures or threatening situations. 

 When the stress is chronic or high, it can increase people’s risk for high blood pressure and premature mortality. A study conducted by Anders Prior at Aarhus University has shown that stress is of particular concern for those already suffering from other illnesses. In fact, high stress in those with long-term health conditions was associated with deaths. Therefore, if you’re suffering from an illness, it is especially important to find ways to combat feelings of high tension.   

When the stress goes unchecked, it can lead to other consequences. In animals, it has effects on parts of the brain, such as the prefrontal cortex. Stress can also affect the immune system, potentially making us more susceptible to physical illness.

Bouncing back and seeking help

It is important to know the signs of stress and anxiety, as well as their impact on us because knowledge is power. When we know the defining features of these signs and the effects they may have on our health, we can take steps to bounce back. Often the first step to bouncing back is recognizing that an issue may be present and seeking help.

If you’re experiencing debilitating anxiety or stress symptoms, you’re finding it hard to focus on your tasks, or you’re feeling irritable and can’t sleep, this could indicate that an issue may be present. If your well-being is affected, it is important to see a professional.  There are also strategies you can practice yourself to feel better.

How to overcome anxiety and stress:

Physical activity

One strategy which can have a substantial positive influence on your anxiety and stress levels is physical activity. Engaging in 30 minutes of physical activity, even just once a week, can be beneficial. Physical activity is not only good for the body and mind, but it can also improve the status of people affected by ill health. According to science, women who have been diagnosed with breast cancer (at age 55 or over), and who engage in high levels of physical activity tend to have improved survival.¹⁵ Exercise is something that can help you feel better, even when you are going through a more challenging time. 

Humor

Something else which can help, especially when it comes to stress, is turning to humor.  Life can become burdensome and there are times when we find it difficult to keep up.  When we turn to humor – whether it’s a funny sitcom or reading a few jokes – we get a bit of “psychological” distance or respite from the problem at hand, even if it’s just for a few moments. Humor can help us feel better and we often start seeing the stressful situation more clearly.¹⁶ 

Back to the present

And finally, another way of tackling stress or anxiety is focusing on the present moment and doing breathing exercises. Letting go of all thoughts and turning to that oasis of peace found in meditation and quiet breathing. Taking care of yourself and being kind to yourself is important, especially when you’re going through a tough time. The saying, there is no health without mental health, couldn’t ring truer.  

References:

1. Anxiety & Depression Association of America. 2022.

2. Celano CM, Daunis DJ, Lokko HN, Campbell KA, Huffman JC. Anxiety Disorders and Cardiovascular Disease. Curr Psychiatry Rep. 2016;18(11):101.

3. Allgulander C. Anxiety as a risk factor in cardiovascular disease. Curr Opin Psychiatry. 2016 Jan;29(1):13-7.

4. Eisner MD, Blanc PD, Yelin EH, Katz PP, Sanchez G, Iribarren C, Omachi TA. Influence of anxiety on health outcomes in COPD. Thorax. 2010 Mar;65(3):229-34.

5. Anxiety & Depression Association of America. 2022.

6. American Psychological Association. 2022.

7. Lupien SJ, Juster RP, Raymond C, Marin MF. The effects of chronic stress on the human brain: From neurotoxicity, to vulnerability, to opportunity. Front Neuroendocrinol. 2018 Apr;49:91-105.

8. Hammen C, Kim EY, Eberhart NK, Brennan PA. Chronic and acute stress and the prediction of major depression in women. Depress Anxiety. 2009;26(8):718-23.

9. American Psychiatric Association. 2021.

10. Pêgo JM, Sousa JC, Almeida O, Sousa N. Stress and the Neuroendocrinology of Anxiety Disorders. In: Stein M, Steckler T. (eds) Behavioral Neurobiology of Anxiety and Its Treatment. Current Topics in Behavioral Neurosciences. 2009; vol 2. Springer, Berlin, Heidelberg.

11. Spruill TM. Chronic psychosocial stress and hypertension. Curr Hypertens Rep. 2010;12(1):10-16.

12. Anders P, Morten F, Karen KL, Finn BL, Kirstine MR, Marie GN, Kaj SC, Stewart WM, Mogens V.  The Association Between Perceived Stress and Mortality Among People With Multimorbidity: A Prospective Population-Based Cohort Study. American Journal of Epidemiology. 2016;184(3):199–210.

13. Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015;1(3):FSO23.

14. Glaser R, Kiecolt-Glaser J. How stress damages immune system and health. Discov Med. 2005 Apr;5(26):165-9.

15. Johnsson, A, Broberg, P, Krüger, U, Johnsson, A, Tornberg, ÅB, Olsson, H. Physical activity and survival following breast cancer. Eur J Cancer Care. 2019; 28:e13037.

16. The Instant Mood Fix: Emergency remedies to beat anxiety, panic or stress. 2021; Happy Place, London, UK.

Trivita Clinic offers many safe and natural options to help cope with stress and improve sleep

There is a lot of uncertainty in the World which can lead to stress. Excessive stress can lead to higher levels of anxiety, depression, insulin sensitivity, high cortisol, increased heart rate, and insomnia. Long term effects of stress compromise our immune systems, cause high blood pressure, and lead to serious chronic illnesses including heart attack, stroke, and cancer. While stress is inevitable, the question we must all ask is if the amount of stress we accept is worth the potential side effects.

Sleep is an important aspect of our lives, as it gives us the opportunity to recover and re-energize. If we are getting adequate sleep we will spend 1/3 of our lives sleeping. Yet many people do not get the sleep they need, and the long-term effects can lead to serious medical conditions. Being aware of sleep patterns and understanding what can disrupt this vital activity will preserve wholeness and vitality physically, emotionally, and spiritually.

Inadequate sleep generally considered anything less than 7.5 hours per night can have a profound effect on your metabolism and hormonal balance. Our hormones are chiefly secreted during REM sleep also known as the dream phase. Sleep loss has also been associated with decreased thyroid function resulting in lowered metabolic rate, increased evening cortisol associated with insulin resistance, and aberrations in the release of human growth hormone (HGH). HGH, often alluded to as “the fountain of youth” by layman, and termed the “healing hormone” in medical circles, is responsible for all cellular regeneration. This is why we refer to restful sleep as “restorative sleep.”

Restorative Sleep – the completion of all five stages of sleep, and the chemical changes that occur that allow the brain and body systems to be repaired, heal, and grow.

During restorative sleep, critical functions occur. Our livers activate to do the important work of assimilation and detoxification, our immune system generates antibodies, our skin produces collagen and our minds stop racing, shutting off the cares of the day and integrating our experiences in a way that promotes optimism and hope for the future. As such, a good night’s sleep is one of the most powerful tools to reduce stress and anxiety. On the other hand, insomnia a sleep disorder that can be short-term or chronic, impedes these important processes, thereby hindering the activities of daily life.

The autonomic system manages our body’s ability to respond and relax through two branches known as the sympathetic (Fight/Flight) and parasympathetic (Rest/Digest). It’s important to recognize that our ability to sleep, digest, keep a balanced heart rate, normal blood pressure and so much more relies on a balance of the two. Too much sympathetic activity such as stress, helplessness, worry, fear, and doubt limits self-actualization and purpose and impairs our ability to rest and recover.

Stress is always present. How we handle it is the real issue. Often we’re “justified” in feeling stress, but justification doesn’t regulate health and wellness. How we feel about the stress does. The accumulation of the effects of stress will eventually cause excessive sympathetic activity, preventing sleep, normal heart rate, normal breathing, and optimal digestion. Our ability to sleep acts as a gauge to monitor the effects of stress and adjust accordingly.

Exercise and deep breathing can help reduce or eliminate stress, irritability, and muscle tension, allowing your body to reach the deep state of relaxation needed to fall and stay asleep. Some natural ways to induce relaxation and restorative sleep include
the following:

• Enjoy cardio and resistance exercise daily (20-30 minutes per day)
• Optimize transit (food to poo) time to 24 hours
• When feeling overwhelmed, stop what you’re doing, take 3-5 deep breaths, and focus on something for which you’re grateful.
• Eat a small handful of walnuts an hour before bed. They contain melatonin, an antioxidant that will help make you drowsy.
• Incorporate 10-20 minutes of meditation daily.
• Develop a consistent sleep schedule
• Reduce alcohol and caffeine consumption
• Avoid spicy foods before bed to prevent heartburn and acid reflux
• Don’t eat or drink an hour before bedtime and empty your bladder before going
  to sleep
• Keep a sleeping area that is quiet, comfortable, cool and dark
• Don’t watch TV or use electronic devices in bed
• Turn off the news and other sources of stress!

Let us help you take your next steps towards optimal health and wellness.

If you’re having difficulty sleeping or experiencing any of the symptoms associated with a lack of sleep, call 480-337-4148 or visit TriVita Clinic of Integrative Medicine to book an appointment.

Paul Bernitt

Board Certified Doctor of Holistic Health
Director of TriVita Clinic of Integrative Medicine

Paul is a passionate advocate for early detection, prevention, and wellness and brings extensive healthcare education, experience, and leadership to his role as the Administrator of TriVita Clinic.

Research has shown that catching a few Zs during the day can benefit mental and physical health

The need for sleep is beyond debate. No wonder it’s one of TriVita’s Essentials For Health and Wellness. A good night’s sleep helps enhance heart function, hormonal maintenance and cell repair.
It also boosts memory and overall brain function. Sleep deprivation causes the opposite effect and can ultimately degrade your health.

Napping benefits

Throughout the world (not so much North America) napping is an established daytime ritual. Millions of Chinese workers nap at their desks for an hour after lunch, and daytime napping is common in many European countries. However, the truth is very few North American workers would risk taking a nap at their desk.

Studies have actually shown that napping can benefit mental clarity, creative thinking and improve memory. Naps can even have a physical benefit. One study of over 23,000 Greek men showed that participants who napped three times a week had a 37 percent lower risk of dying from heart disease than those who didn’t nap. Another study showed that people who napped had higher test scores on memory tests. 

Sleep experts have determined that daytime naps can help:

• Improve alertness 
• Boost creativity
• Reduce stress
• Improve perception, stamina, motor skills and accuracy
• Enhance mood and boost memory

How much nap-time is right for you? Ten to 15 minutes of sleep seems to be the optimum amount for improving mental performance and alertness. Longer naps tend to leave people feeling drowsy and less alert. 

Here are some tips to maximize the value of your nap:

• Set an alarm for the specific amount of time you want to sleep.
• Don’t sleep for too long, or you will wake up feeling groggy. 
• Choose the right time of day when your energy levels are naturally decreased.
• Experiment with different times of the day, different nap lengths and different ways of waking up.
• Establish a napping space with as little light as possible. 

Don’t ignore your daytime sleepiness. A good snooze can really brighten the rest of your day.

Stress is a natural part of life that affects everyone at one point or another. Daily responsibilities like caring for your family, working, or running errands, to significant life events can trigger a stress response. And, believe it or not, short-term stress can benefit your health. However, if your stress response never turns off, it can adversely affect your health in major ways.

Brain, Nervous and Sensory System

During times of physical or psychological stress, your amygdala instantly sounds the alarm by sending a distress signal to the hypothalamus. Your hypothalamus acts as your brain’s control center and communicates with the rest of the body through the autonomic nervous system. Once the hypothalamus receives the signal, your sympathetic nervous system (fight-or-flight response) turns on.

Endocrine System

The adrenal glands are part of the endocrine system which is responsible for producing certain hormones. During times of stress, they produce adrenaline and cortisol into the bloodstream. As they circulate through the body, they trigger numerous physiological changes. First of which happens in the liver. When adrenaline and cortisol are released, the liver produces more glucose to fuel your “fight or flight” response.

Cardiovascular System

Some of the first physiological changes that take place include increased heart rate and elevated blood pressure. When stressed, your heart has to work harder to produce the blood flow needed to maintain bodily functions. However, the long-term elevation of blood pressure can be extremely harmful to your health.

Respiratory System

As your pulse begins to rise, so does your breathing. Small airways within the lungs expand so the lungs can take in as much oxygen as possible. This increase of oxygen not only benefits the cardiovascular system, but it is also sent to the brain which improves alertness.

Musculoskeletal System

During times of stress, it’s common to feel tension or tightness in your muscles. If they are tense for long periods, this can result in tension headaches, muscle cramps, pain, and migraines.

Gastrointestinal/Immune System

There are millions of neurons residing in the gut that are in constant communication with the brain. So, it’s no surprise that stress alters gut-brain communication as well. When stressed, people often feel “butterflies” in their stomach, nausea, bloating, and/or abdominal pain. Stress also affects digestion and nutrient absorption, often resulting in constipation or diarrhea. Stress also stimulates the immune system which can help you avoid infections and heal wounds. However, long-term stress will reduce your immune system’s ability to fight invaders making you more susceptible to illness and disease.

Integumentary System

Your hair, skin, and nails are all part of your integumentary system, but it also includes your sweat glands. Sweating is your body’s way of cooling off, but sweat produced in response to stress is different. When reacting to stress, a milkier sweat made up of fatty acids and proteins released from the apocrine glands which are found near pockets of hair follicles under the arms, around the groin, and on the scalp.

Urinary System

Frequent urination is a common symptom of stress. In times of high or persistent stress, your kidney health can take a beating. High blood pressure and elevated blood sugar can place additional strain on your kidneys. And while there is much still unknown about the effect of chronic stress on your urinary system, research suggests that anxiety, environmental and chronic stress may contribute to lower urinary tract symptoms such as frequent urge to urinate and difficulty emptying the bladder completely.

Reproductive System

In women, chronic stress can affect menstruation, worsen menopause symptoms, decrease libido and fertility, and increase the risk of complications during pregnancy. Chronic stress in women can exacerbate symptoms of reproductive diseases such as Polycystic Ovarian Syndrome. In men, libido, sexual performance, and fertility can all be adversely affected by stress. Men can also become vulnerable to infections of the testes, urethra, and prostate gland.

Stress is a natural part of life, but it doesn’t have to control your life. [TVBLOGCOPY]Learn how to cope[/TVBLOGCOPY] [MWSBLOGCOPY]Learn how to cope[/MWSBLOGCOPY] during stressful times.

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You may be surprised to know that stress is actually essential to brain health. Neuroscientists have discovered that, in order to learn, we need a certain amount of short-term tolerable stress to stay sharp and grow our brains. But too much stress can be, well, too much.

In the brain, moderate, occasional stress promotes new cell generation. That’s why the enjoyable stress of modest physical exercise benefits our brains. A certain amount of stress can actually improve your short-term memory. Stress in moderation is also conducive to overall health. For example, your immune system needs a form of stress to help it stay on guard to protect against infectious micro-organisms and cancer.

The basic stress response, fight or flight, is genetic. If it runs amok, however, or is turned on chronically, stress can damage memory formation and weaken the immune system.

Stress damages memories, judgment

High, chronic stress levels are unhealthy and have been shown to impair memory and judgment. Chronic stress involves too much of the stress hormone cortisol circulating in the blood. One result is impaired production of brain growth factors, protein molecules that stimulate the growth of nerve cells and their cable-like connections with other brain cells.

Too much stress also affects the prefrontal cortex of the frontal lobes, the “executive center” of the brain. No wonder bad decisions at work or in our personal lives correlate with too much stress.

In short, chronic stress is a brain wrecker. It can also contribute to increased risk of heart attacks, high blood pressure, cancer and intestinal problems such as irritable bowel syndrome and ulcers.

“Stress proneness,” memory and Alzheimer’s

Dr. Robert Wilson and his colleagues in Chicago at the Rush Alzheimer’s Disease Center and Institute for Healthy Aging use stress proneness – a person’s tendency to suffer psychological distress in response to negative emotional events in life – in their research. Their study of about 800 75-year-olds found that stress-prone women were more likely than others to have impaired memory for real-life events.

Over the study’s period of almost 5 years, 140 participants were diagnosed with Alzheimer’s disease. Those who had high-stress proneness had twice the risk of developing Alzheimer’s than those with low-stress proneness or hardiness personalities.

What’s stressing you out? Is it mortgage troubles, pressure on the job, a bumpy relationship? The unending nature of human stress, if not managed in a healthy way, is what can damage our bodies and brains.

Make stress work for you.

Take stock of the daily events that give you stress, and find a stress-management technique (exercise, meditation, counseling), that best suits your individual needs and personality, coping style and severity of your stress.

(Adapted from The Brain Training Revolution: A Proven Workout for Healthy Brain Aging. Paul E. Bendheim, M.D., published by Sourcebooks.)

Paul E. Bendheim, M.D. is a board-certified neurologist and founder and chief medical officer of BrainSavers, an organization devoted to healthy brain aging.

Stress is a natural part of life. Deadlines, appointments, bills, family and community obligations will always be there. No matter how stressful your life is, there are still healthy ways to cope with stress.

If you are living with high levels of stress, you are exposing your body to elevated levels of stress hormones like adrenaline and cortisol. Long-term stress can increase your risk of developing anxiety, depression, digestive problems, headaches, heart disease, sleep problems, weight gain, and memory and concentration impairment.

While there are many healthy ways to manage stress, there’s an equal number of unhealthy coping mechanisms. Not only are these bad habits not relieving tension, but they are also compounding the adverse effects of stress on your body. Unhealthy habits can include consuming too much caffeine or alcohol, compulsive spending, emotional eating, withdrawing from family and friends, lashing out at others, and spending too much time watching TV or on the computer. Becoming aware of how you handle stress is a crucial part of learning how to manage stress through healthy choices.

Effective Ways to Cope with Stress

If you can change your attitude about things that might be annoying or frustrating, you can change your stress level. And that means that you can improve your health and well-being.

Here’s how:

• Take a daily break. Every day, give yourself 15 to 20 minutes to sit quietly and breathe deeply (this is one of our 10 Essentials). If possible, close your eyes and picture someplace calm that you find relaxing.
• Focus on gratitude. Cultivating a sense of gratitude can improve your mood and increase your resilience to stress. One of the best ways to foster gratitude is to keep a gratitude journal. Every day jot down a few things that went well, as well as people, places, or experiences you are grateful for that day. During times of stress or sadness, you can read past entries and revisit happy memories.
• Talk your way around stress. Instead of keeping feelings bottled up, try to find productive ways to talk about them with the people involved. This includes asking for help when your to-do list is just too long.
• Exercise your right to joy. Stay active and stay positive. There are big emotional, as well as physical, benefits of exercise. So, walk, swim, bike, hike – anything to get moving. You’ll shed tension while you improve your health.

Sleep deprivation is a very real problem in modern society, affecting millions of Americans every year. Although occasional changes in sleep are common and mostly harmless, chronic sleep disturbance and sleep deprivation have serious side effects.

Sleep Loss Impairs Judgement

Sleep deprivation inhibits your ability to make sound and thoughtful judgments. This is mostly because a tired individual is less likely (or able) to fully and accurately assess situations and act on them wisely. Just one sleepless night can impair performance and judgment as much as a blood alcohol level of 0.10 percent, which is beyond the legal limit to drive. And similarly to alcohol, sleep deprivation makes it more difficult to accurately assess how impaired you actually are when you’re tired.

Sleep Deprivation Affects Your Mental Health

Mental health and sleep are closely connected although researchers aren’t exactly sure how. The overlap between mental health disorders and sleep disorders is so pronounced that researchers suspect both types of conditions share common biological roots. Studies in both children and adults suggest that sleep problems may increase the risk for, and even directly contribute to, the development of some psychiatric disorders including depression, bipolar disorder, and anxiety disorders. One longitudinal study of approximately 1,000 adults ages 21 to 30 found that compared with normal sleepers, those who reported a history of insomnia during their first interview were four times more likely to develop major depression by their second interview three years later.

Lack of Sleep May Increase Your Risk of Death

In the “Whitehall II Study,” researchers from the University of Warwick and University College London, found that a lack of sleep can more than double your risk of death from cardiovascular disease.  The study looked at the sleep patterns of a group of 10,308 civil servants and found that those who cut their sleep from 7 hours per night to 5 hours or less faced a 1.7 fold increased risk in mortality from all causes and doubled the increased risk of death from cardiovascular disease.

Losing Sleep Can Lead to Serious Health Issues

Chronic sleep loss can adversely affect your health and hinder your daily function and productivity. While short-term sleep deprivation can affect your memory, productivity, alertness, and energy, long-term sleep loss has more serious consequences. Regular lack of sleep is associated with an increased risk of developing certain chronic conditions such as:

• Diabetes and impaired glucose sensitivity
• Heart disease
• High blood pressure
• Metabolic changes, including obesity and hormonal imbalances

Easy Ways to Improve Your Sleep

Getting enough sleep is important, but it’s not just the duration that matters. The quality of your sleep is also essential to feeling your best. There are several ways to improve the time spent asleep and the quality of your rest.

• Maintain a regular sleep routine. Go to bed at the same time each night and wake up at the time every morning – even on weekends and holidays.
• Avoid caffeine late in the day. The effects of caffeine can last for several hours and may make it difficult for you to fall or stay asleep.
• Don’t watch TV in bed. Having a TV in your bedroom can keep you later than you intended and/or disrupt your sleep cycles.
• Exercise regularly. Regular physical activity promotes healthy sleep cycles, but rigorous exercise or activity should be avoided before bedtime.

Your mental health affects every aspect of your life, from your relationships, productivity, and self-esteem. But there’s a strong link between your mood, mental health, and your physical health, as well. There are many ways to keep your body, mind, and mood in optimal condition. Learning to manage stress effectively makes for productive days and a healthier mind.

How Stress Affects Your Brain

During times of stress, it’s not uncommon to feel forgetful or disorganized. When you’re under a lot of duress, your brain can begin to change how it processes information, which can affect your memory and other cognitive functions.

Your brain is made up of different parts that each performs various tasks. Research suggests that when one part of the brain is engaged, other parts may not have as much energy to perform their tasks as effectively as usual. This may explain why some experience forgetfulness or lapses in memory during extreme stress or trauma.

Chronic stress and anxiety can be extremely harmful to brain health. Persistently elevated levels of cortisol, a stress hormone, can physically change parts of your brain. These long-term changes can result in problems executing certain cognitive functions such as learning and recalling information, short term memory, word finding, and attention and focus.

How Stress Affects Your Mood

Not only does stress negatively alter your brain’s circuitry, but it can also lead to certain mood disturbances such as depression, anxiety, and mood swings. When you experience acute stress, your body releases hormones—including cortisol and norepinephrine—which impairs the function of the prefrontal cortex (home of higher-level thinking). When this happens, your reactive tendencies are heightened, and reflective tendencies are muted.

When you are stressed, you may experience emotional changes. These can include feeling anxious, fearful, angry, sad, or frustrated. If persistent, these feelings can manifest in physical symptoms that perpetuate the cycle. Along with the changes to mood, changes in behavior are also very common. Feeling withdrawn, indecisive, or aggressive can accompany chronic stress.

Improve Your Mood and Mind

There are three major types of stress: routine, sudden, and traumatic. Routine stress is related to the pressures of daily life. For example, meeting deadlines at work, caring for family members, and other daily responsibilities. Sudden stress is brought on by an unexpected negative change such as an illness, divorce or loss of employment. Finally, traumatic stress is experienced in significant events like a major accident, or natural disaster.

The effects of stress can build up over time, which can, in turn, cause more stress. So, taking practical steps to manage your stress is an important first step. Here are a few ways to help reduce stress and improve your mental and physical health:

• Learn to recognize when you’re feeling stressed. Notice changes in thoughts or feelings, muscle tension, difficulty sleeping, etc. These are all signs that you may feel overwhelmed and need to take action.
• Exercise regularly. Routine physical activity—as little as 30 minutes a day—can help regulate stress hormones, boost energy, and improve your mood.
• Be mindful. Mindfulness in the form of meditation, prayer, deep breathing, or journaling can be practiced anywhere and are useful in managing stress.
• Don’t be afraid to get help. During times of stress, it can be helpful to talk it through with a close family member or friend. If you experience feelings of anxiety, depression or feel you can’t cope with stress talk to your doctor right away.

Everyone experiences stress. It’s a natural fact of life; however, learning to deal with stress healthily can make a dramatic difference in your mental and physical well-being.

Is stress getting the best of you?

Here are 5 easy ways to get rid of stress fast!

1. Take a deep breath — When we’re stressed, we tend to take short shallow breaths. By taking a long deep breath, this forces your body to relax and de-stress.
2. Move your body — Movement releases endorphins which make us feel happier and less stressed. Try going for a walk, dancing, biking, and hiking – anything that gets your body moving will do the trick!
3. Think about something that you’re grateful for — Gratitude fills your heart with happy thoughts and shifts the focus from stress to happiness. Your thoughts of gratitude could be anything from having someone special in your life, a pet, a treasured possession, the sun shining or even the fresh rain falling down.
4. Do something nice for someone — This could be a random act of kindness. Anything like calling a loved one or buying the coffee for the person behind you in line. Do something kind that would put a smile on someone else’s face. By focusing on creating happiness for someone else, this feeling will go full circle and make you feel happier (and less stressed)!
5. Laugh — When we laugh, it releases happy brain chemicals that counteract stress. Find something funny on youtube, watch a funny show or call a friend that makes you laugh. If all else fails, just start to laugh at nothing – it will feel fake at first, but your body will still release the happy chemicals that will make you feel better fast!

Your Daily Stress Formula

1. https://www.trivita.com/content/products/product-view.aspx?id=4966
2. https://www.scientificamerican.com/article/why-laughter-may-be-the-best-pain-medicine/