Stress and anxiety are nothing new, but sometimes they can feel more overwhelming than others. There are many tools at your disposal to help you during times of stress, and I’m going to share some of my favorites with you.
Staying in the present moment
This is hard, especially in the fast-paced world we live in, with a phone in our pocket and constant exposure to the news and social media. Find moments in your day to note what you’re seeing and feeling.
When you’re at a red light, take a deep breath, look at the trees, notice the color of the car in front of you, and take stock of how you’re feeling. If you’re thinking about the future, reorient yourself to the present.
Breathing
I do this with my elementary-school-aged child when they’re feeling anxious. We do a square breath together: inhale for three, hold for three, exhale for three, and hold for three. Repeat. I hold up one finger and draw a square in the air while we breathe together. You can visualize tracing a square with your breath, running around a baseball diamond, or just mentally counting.
Then we do the 5-4-3-2-1 exercise: identify five things you can see, then four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. (Doing this with a child is also an exercise in keeping a straight face.)
Nature
Forest bathing, nature bathing, or Shinrin-yoku is the simple practice of going out into nature, taking some deep breaths, watching the sunlight filter through the leaves, listening to the wind in the tree branches, and the birds calling, while letting the natural world ease your worries.
You can also take off your shoes, find a patch of fluffy grass, and let the earth ground you. This practice of walking barefoot on the earth is becoming more popular as people report feeling calmer and more grounded.
Volunteer
When we actively take care of others, it allows us to feel like we are contributing. Volunteering has been shown to decrease symptoms of depression, and lead to enhanced life satisfaction and a greater sense of purpose. Volunteering allows us to get out of our own heads and work towards the betterment of our fellow creatures, human or otherwise.
There is a lot of need in the world, so find a volunteer opportunity that aligns with you. It could be petting cats at the animal shelter, helping first graders learn to read, sitting with an elderly person in a retirement home and listening to their stories, or bagging food donations for the hungry.
Take care of yourself
This idea includes so much, but think about the basics: make sure you’re getting enough rest, eating well, and staying hydrated. During times of stress, it might be wise to reduce your caffeine and alcohol intake.
Do something you love, whether that’s cozying up with a good book and a cup of tea, throwing the ball for your dog, watching a favorite movie, or taking a bike ride. Find something that fills you up.
Supplement
There are herbs and plants that we can turn to for help with stress and anxiety to help supplement our tools.
Chamomile and lavender are classic choices, for good reason. Both herbs have been used historically to calm the mind and relax.
Lemon balm is a lovely herb in tea that’s been shown to have similar effects (though avoid it in cases of hypothyroidism).
Kava is gaining popularity; it’s very effective in promoting relaxation and sleep, but it is only meant to be used short-term (the effects can be strong, so do not operate heavy machinery while taking kava).
Omega-3 fatty acids, found in fish oil, have been proven to help decrease anxiety symptoms when taken around 2 grams per day.
Remember, you have many tools available for managing stress. If you’re seeking guidance or are interested in exploring additional options for handling stress and anxiety, naturopathic medicine offers valuable resources.
Contact our office to schedule an appointment or a complimentary consultation with one of our naturopathic doctors.
We’re here to help!
Dr. Jennifer Potter, ND
Naturopathic Doctor San Jose
408-356-1364
Resources:
- https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind
- Volunteering and Health: The Role of Social Network Change. Webster NJ, Ajrouch KJ, Antonucci TC. Social Science & Medicine (1982). 2021;285:114274. doi:10.1016/j.socscimed.2021.114274.
- Well-Being in Middle-Aged and Older Adults Who Volunteer: A Qualitative Network Analysis. Steinhoff P, Ellwardt L, Wermeyer M. Aging & Mental Health. 2024;:1-9. doi:10.1080/13607863.2024.2393250.
- Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-Analysis. Su KP, Tseng PT, Lin PY, et al. JAMA Network Open. 2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327.
- Efficacy and Safety of Omega-3 Fatty Acids Supplementation for Anxiety Symptoms: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Bafkar N, Zeraattalab-Motlagh S, Jayedi A, Shab-Bidar S. BMC Psychiatry. 2024;24(1):455. doi:10.1186/s12888-024-05881-2.
