Anxiety & Stress Management
…is at the foundation of health.
In today's fast-paced and highly competitive world, anxiety and stress have become an integral part of our lives. While a certain level of anxiety and stress can be a motivator, excessive and chronic anxiety and stress can have a detrimental effect on our physical, emotional, and mental health. We have so many aspects of our modern culture working against our mental health. For example, the way social media impacts our psychology and desires. Controlling anxiety and stress is of the utmost importance. Why?
Both anxiety and stress can have a significant impact on our overall health and well-being. Chronic anxiety and stress have been linked to a wide range of health problems, including high blood pressure, heart disease, obesity, depression, and anxiety disorders (1). In addition, anxiety and stress can weaken the immune system, making it more difficult for our bodies to fight off infections and diseases (2).
Controlling anxiety and stress is essential for maintaining good physical and mental health. When we learn to manage our anxiety and stress levels, we can improve our overall well-being and reduce the risk of developing serious health problems.
There are numerous “natural” or non-pharmaceutical ways to control anxiety and stress. In fact many of these are superior to the pharmaceutical options as they are sustainable, side effect free and for many data shows superior efficacy.
The many natural ways to control anxiety and stress, include:
Exercise: Regular exercise is an effective way to reduce anxiety and stress levels. High intensity interval training (HIIT) is more effective than low intensity exercise at improving anxiety (3). Exercise releases endorphins, which are natural chemicals that improve mood and reduce stress.
Belly breathing: Belly breathing exercises can help calm the body and reduce anxiety and stress levels (4). When we take deep breaths, we send signals to our brain to slow down and relax. See more here.
Meditation: Meditation is a powerful tool for reducing anxiety and stress levels. Research has shown that regular meditation practice can help reduce symptoms of anxiety and depression (5). This can be a very powerful tool. Weather you use your religious faith and prayer or a secular meditation app you can reap a significant benefit from regular meditation.
Aromatherapy: Aromatherapy involves using essential oils to promote relaxation and reduce stress levels. Certain essential oils, such as lavender and chamomile, have been shown to be effective in reducing anxiety and stress (6).
Cold exposure: Systemic cold exposure with cold water or systemic cryotherapy can significantly lower anxiety. Regular exposure can positively impact mental health and physical composition (7).
Controlling anxiety and stress is essential for maintaining good physical and mental health. While there are many non-pharmaceutical ways to control anxiety and stress, it is important to seek professional help if you are struggling with excessive or chronic anxiety and stress. With the right tools and support, it is possible to reduce anxiety and stress levels and improve overall health and well-being. If you need help with anxiety or mental health in general we can help and we have many additional tools to help you beyond what is listed above.
References:
American Psychological Association. (2017). Stress Effects on the Body. https://www.apa.org/helpcenter/stress-bodySegerstrom, S. C., & Miller, G. E. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601Aylett, E. Small, N. Bower, P. (2018) Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BCM Health Serv Res. 18: 559, https://doi.org/10.1186/s12913-018-3313-5Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571. https://doi.org/10.1016/jHofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183. https://doi.org/10.1037/a0018555Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013, 1-10. https://doi.org/10.1155/2013/681304Nema, J. et al. (2023) Impact of cold exposure on life satisfaction and physical composition of soldiers. BMJ Mil Health. https://doi.org/10.1136/military-2022-002237
