With COVID going on over a year now and for Canadians being in the dark of winter and in a lockdown, stress levels and anxiety are at an all-time high. Now more than ever it is important to take care of yourself and tap into some techniques that can help to reduce your stress. It may not be possible to eliminate stress from our lives, however, by taking some steps we can learn to manage and lessen it.

Firstly, let’s explore the difference between anxiety and stress and help you to discern what you are experiencing…

Stress is a response to an external cause such as a deadline at work or in this case a worldwide pandemic. Once the external cause is over then the stress normally subsides as well. With COVID many people are probably experiencing a prolonged period of stress.

Anxiety is a specific reaction to the stress and is internal in nature. It is usually characterized by a persistent feeling of apprehension or dread. There is not usually a threatening situation and the feelings often persist after the stress has stopped. There are many different types of anxiety and if your anxiety persists it can become an anxiety disorder.

If you think that you suffer from anxiety or chronic stress, I would highly recommend that you seek a qualified, licensed health professional to help you diagnose and determine steps to help you.

In addition to seeking help there are many things that you can do at home that will help with stress and anxiety. I have curated a list of my favourite tools to help with this.

As you read through this list pick one or two that resonate with you and try them out for a few weeks. A great thing to do is to keep a journal to monitor how you feel and what works for you.

When making changes slow baby steps are a great way to start. Once you have a few under your belt and you have incorporated them as new habits you can add on another one. With these new tools and techniques in your toolbox you will be on your way to feeling more relaxed and happier.

Yoga

Yoga has been known to reduce stress as it helps promote relaxation which is counter to stress. It is beneficial for the body, the mind and your breathing, all of which can be affected by stress. You can start small. Here are some anxiety and stress focused short yoga practices to get you started.

• https://www.youtube.com/watch?v=hJbRpHZr_d0

• https://theanxietymeditation.com/best-guided-meditation-for-anxiety/

• https://www.youtube.com/watch?v=bJJWArRfKa0

Meditation

Meditation is a great way to slow yourself down and stop the negative flow of thoughts that might be causing the stress. It is common for people to have misconceptions about meditating. I often hear people tell me that they aren’t cut out for meditation because they can’t stop their thoughts, or they say they don’t have the time. It isn’t about stopping your thoughts as that isn’t realistic. As Russell Brand said in a meditation I was listening to recently, if you stop your thoughts then you are probably dead. He makes a very good point. It is about bringing your thoughts back to your breath or whatever you are focusing on. As we build the muscle to bring our mind back it will get easier over time.

All you need to start is 10 minutes a day. And if you are unable to do 10 minutes then start with a few minutes and work your way up.

There are so many ways you can meditate and lots of great free apps that you can use. I am currently using Insight Timer, which I am loving. They have 70,000 different meditations to try, from guided to not guided. Give it a go…you may just love it.

Healthy Eating

You may not realize that food can be contributing to or exacerbating your stress levels. Sugar, gluten and processed foods are main contributors, as well, as caffeine and alcohol. They can all add stress to our bodies. Just by adding more vegetables (especially greens) and fruit and reducing your sugar and processed foods it will make a difference. Try starting with adding more greens to your meals and removing one or two processed foods. Then build from there.

Exercise

We all know the physical benefits of exercise. It not only is an immune booster and helps to fight disease, but it also helps with your mental fitness. Exercise produces endorphins in the brain that act as natural painkillers. It also helps with your sleep, which I will talk more about in my next point.

If you are not sure where to start, just walking 30 minutes a day helps immensely. Getting outside and moving your body is extremely helpful. I have been walking every day since COVID started and sometimes even twice a day. I have found it to be highly beneficial. I look forward to my daily walks and feel great afterwards. I even drag my husband out with me, and he always thanks me at the end of each walk.

Sleep

In recent years sleep has become a hot topic, as research has shown how important it is for our overall health. Sleep impacts so many areas of our health as it boosts our immune system, helps prevent weight gain, increases productivity and helps elevate your mood. The recommended amount of sleep is 7-8 hours, but the quality of sleep is also important. Here are some steps to help you get started with improving your sleep:

• Create a sleep routine. Try to go to bed around the same time each night and wake up at the same time. This allows our circadian rhythms to align and gives you better quality sleep

• Don’t consume caffeine late in the day

• Stop being on your electronics one hour before bed and leave them at the bedroom door.

• Take a melatonin supplement. Melatonin is a supplement that tells your brain that it is time to relax and go to bed. Take 3-5mg one hour before bed.

• Use blackout curtains to keep your bedroom dark

Journaling

Writing can be very therapeutic for people. I have been journaling on and off for 25 years. I have found it to be very helpful for my healing journey from years of anxiety. Julia Cameron, who wrote “The Artist’s Way” many years ago, talks about the miracle of the Morning Pages. They are three pages of long-hand, stream of consciousness writing first thing in the morning. With the start of COVID last year I began my Morning Pages again and I have found it to be very therapeutic. Give it a try! And don’t worry about doing three pages. Just start writing and see what happens.

Play

Having fun and playing are topics that I discuss with my clients. People are having to be more creative as they stay at home. We are also realizing that we need to play. Play has many health benefits such as increasing endorphins, improving brain functionality and stimulating creativity. At the same time, it often builds community if you are playing with other people.

The first step to creating more play in your life is to define what fun means to you. Think about your childhood and what you enjoyed doing or look at what hobbies you would enjoy. Once you get an idea of things that you would like to try, schedule some time to do them and see what happens.

Breath

A simple technique that helps to relax the body is to just focus on your breath. Mindful breathing is an amazingly easy way to calm your body when you are experiencing anxiety or in a stressful moment. It brings us back to the present moment and it aligns our brain and body. This usually allows the thoughts that are creating the stress/anxiety to stop for that moment. A great technique to start with is to breathe into your belly through your nose for a count of 4 and hold it for a count of 7 and then release it through your mouth for a count of 8. Do that a few times or until you feel more relaxed.

Ask for Help

One of the many challenges that we face in creating these routines is time and gentle, judgement-free accountability. Can you start doing a yoga class with friends in the morning or go for walks with your partner? Ask for support from your friends and family to help you with your new routine. Maybe you want to try these activities with someone so that you are accountable to each other each week or month. Are there responsibilities keeping you from getting to bed by a certain time each night? Ask what your family can do to help more evenly distribute the load for everyone’s health and well-being.

Or, just reach out to someone who loves and cares about you and be honest about your struggles. Having someone there for us in our times of need doesn’t always solve the problem, but it can lighten the load. Now more than ever, connection is very important.

I hope that you have found these tips helpful.

As a Holistic Health coach, I know that incorporating new routines into our days can be difficult. Sometimes we need someone to help us sort through the noise and encourage us to find creative solutions that work for us.

If you think you would benefit from Holistic Health Coaching, I would love to hear from you. Book yourself a free consultation call and we can explore your needs, goals, and how I can support you on your journey to wellness.