Coping with Stress

By MotivHealth

Five Physical Setbacks Related to Stress

1. Poor sleep
2. High blood pressure and subsequent heart disease
3. Headaches
4. Acne and other skin issues
5. Weight control

Using Mindfulness to Overcome Stress

Mindfulness is the practice of becoming intensely aware of your surroundings. Often, anxiety is triggered by the way we interpret events rather than the actual events themselves. Pay attention to what your five senses are telling you. What can you see, hear, smell, taste, or touch? Focusing on your physical senses helps to ground you back to reality rather than the hypothetical scenarios in your mind. Find joy in the present. The present is the only thing you can control. One of the most popular mindfulness exercises is focusing on your breathing. Mindfully breathe in and then out while thinking about the rhythm of your breath.

Finding the Root of Your Stress

Some anxiety triggers are easy to identify, such as an upcoming work presentation, financial setbacks, or the end of a relationship. However, some triggers may be surprising to you and harder to detect. Examples of these smaller anxiety triggers may include:

• New medications, especially birth control or hormonal acne medication
• Caffeine
• Skipping meals or poor nutrition
• Lack of sleep
• Vitamin D Deficiency

Foods That May Ease Stress

• Brazil nuts are filled with selenium, an antioxidant that can improve your mood.
• Fish is rich with Omega-3 which promotes cognitive function and mental health.
• Eggs are rich in vitamin D and contain all of the essential amino acids that you need.
• Pumpkin seeds are a great source of potassium which helps regulate your body’s electrolytes and manage blood pressure.
• Bananas are also a great source of potassium.
• Dark chocolate has a high magnesium content, which studies have shown to reduce depression. Chocolate also boosts the production of serotonin.
• Turmeric reduces inflammation and oxidative stress that often result from anxiety and depression.
• Yogurt is full of probiotics that promote brain health.

Sources

“Mindfulness Exercises”
Mayo Clinic

Selenium: What it Does and How Much You Need

“What are Some Foods to Ease Your Anxiety?”
Cathleen Crichton-Stuart

“What Triggers Anxiety? 11 Causes That Might Surprise You”
Kimberly Holland