Are your coping mechanisms maxed out? Relieve anxiety with these techniques
As a population, we are overwhelmed with too many demands on our time. Only you know what is stressing you out. Maybe it’s your family, boss, finances, job security, or school. Whatever it is, there may be steps that you can take to remove that source of stress. If you can’t do that, here are a few ways to help you handle that burden more effectively.
- Exercise is key. A healthy, active body copes with stress better, and exercise also produces feel-good endorphins.
- Get outside! Your cortisol (stress hormone) level is lower when you are outdoors (1)
- Add meditation, deep breathing, or yoga to your day, even for only 5 minutes. Five is better than zero!
- Change your mindset. Your perception is your reality. How you perceive a stressful situation affects your body’s response to it. A simple mental shift helps your nervous system to remain in a calm, therapeutic state. Look at a challenge as an opportunity to grow and learn rather than a monumental problem or setback.
- Find ways to be helpful. Volunteering to help others keeps your mind occupied, prevents ruminating over the situation, gives you the satisfaction of improving someone else’s life, and makes time pass more quickly.
- Don’t overcommit. If your ability to cope is compromised, maybe you have too many responsibilities. Take a close look at your commitments and consider how you can eliminate any unnecessary demands. Remember that the goal is to rest, relax, and restore your nervous system.
- Make time for the activities you enjoy. What do you love to do? Read a good book, take a relaxing bath, or do some tai chi, meditation, or yoga.
Be sure to support your stress systems to relieve anxiety
Your adrenal glands are your stress glands. They help your body to deal with stress. They communicate with your brain via your HPA axis. Under stress, your HPA axis fires up to increase the secretion of adrenaline and cortisol and elevate your heart rate, blood pressure, and blood sugar.
Long-term stress depletes vital vitamins and minerals for your adrenal glands and HPA axis. Restoring these can sometimes work wonders to regain resiliency, relieve anxiety and enhance coping skills.
Eat a balanced diet
For the HPA axis to function correctly, it needs lots of vitamin C, vitamins B5 and B6, magnesium, and zinc. A healthy intake of these vitamins and minerals helps your coping glands do their job effectively.
Dark, green, leafy vegetables like spinach, kale, Swiss chard, rapini, and spring mix salad greens are the best foods for these vitamins and minerals. Incorporate plenty of these daily, along with protein, healthy fats, and various fruits and vegetables.
Consider supplements
Certain herbs suit your HPA axis and help your body handle stress more efficiently. These are called adaptogens—one of the most common adaptogens is ginseng. I don’t often recommend this one for anxious people, as it can be too stimulating.
Adaptogens that I often use are Schisandra, Centella, Rhodiola, Ashwagandha, Astragalus and Holy Basil.
Supplementation is best discussed with your naturopathic doctor to get the right product, at the correct dose, that doesn’t conflict with any medical conditions or medications you are taking.
Focusing on a healthy lifestyle, eliminating stress (where possible), exercising daily, eating a balanced diet, and finding joy and peace will all help you relieve anxiety and cope more effectively with the everyday stressors life throws your way.
Authored by Dr. Pamela Frank, BSc(Hons), ND
Dr. Pamela Frank has been in practice as a naturopathic doctor for over 26 years. Since 1999, she has earned acclaim as a leading naturopath in Toronto, amassing multiple awards.
Dr. Pamela has a special interest in addressing hormone-related complexities, including but not limited to PCOS, endometriosis, acne, hair loss, weight management, thyroid issues, and fertility.
Residing in Toronto with her family and loyal companion, Dolly the rescue dog, Dr. Pamela seamlessly combines her professional commitment with a diverse range of interests.
Beyond her clinical endeavours, she actively engages in kickboxing, leadership roles within Scout Groups, yoga practice, podcasting, and outdoor pursuits such as backcountry camping.
Dr. Pamela’s comprehensive approach reflects not only her dedication to optimal health but also her passion for continual personal and professional growth.
References
- Ruth Ann Luna, Jane A Foster, Gut-Brain Axis: Diet Microbiota Interactions and Implications for Modulation of Anxiety and Depression, Curr Opin Biotechnol. 2015 Apr;32:35-41. doi: 10.1016/j.copbio.2014.10.007. Epub 2014 Nov 21.
