We all experience
stress and anxiety on occasion (some of us more than others), but there
are situations in our life that can raise our stress levels, such as a
divorce, death of a loved one, challenges at work or a job loss,
unexpected health diagnoses or simply doing too much and trying to be
superhuman day in day out. During this global COVID-19 condition where
our everyday lives are disrupted, we can also feel a sense of ongoing
anxiety from the unknowingness of what the future holds for ourselves
and our loved ones.
At times like these, we might turn to unhealthy
coping mechanisms to deal with our emotions, such as drinking, smoking,
avoiding exercise, overworking or overeating unhealthy comfort foods or
sugary treats. While we can recognize lives aren’t always predictable,
we can still take our health and
wellness into our own hands and a few simple steps to manage our mindset
to get through times of uncertainty, overwhelming stress and anxiety.
1. Focus on Gratitude
When
we feel a sense of irritation with a disruption of our schedules or a
sense of scarcity due to fear of the unknown or a loss, it can be more
difficult to feel grateful for what we DO have in our lives. Focusing on
what we can be grateful for, even if it’s the simplest of things, can
be an easy, immediate tool to take us out of our “woe is me”
spiral. Sure, everything might not be particularly rosy one hundred
percent of the time, but life’s ups and downs are a part of life. How to
put this into action? You can keep a gratitude journal where you write
out your thoughts, or you can compile a simple gratitude list. You can
tell other people why you’re grateful for them by sending them a note or
a card. You can post daily on your social media pages to be a positive
inspiration to others. Or, you can create a gratitude jar with slips of
paper with notes of what you’re grateful for each day. Seeing how many
things in your life you are grateful for add up is an instantaneous
boost to your mood.
2. Turn off the News and Social Media
Remaining
aware of what’s happening in the world is one thing… Taking a break
from the constant feed of doom and gloom and negativity can bring us
back to the present. This will help us realize what’s really
happening in our own lives. Taking a certain level of detachment can
help us to look at the situation from an objective observer’s
lens. Plus, it is easier to act on your own health and well-being goals
when you take time to disconnect from the media messages to focus on YOU
and your own reality.
3. Schedule Time to Worry
Most
of us have experienced repetitive thoughts that take us in a spiral of
worry. As a result, we may have a difficult time focusing during the day
and sleeping at night when we’re concerned about a situation or
encounter. Meditation, yoga, exercise, participating in a hobby or
craft, getting out in nature or engaging with others in a phone call or
FaceTime chat can all be healthy strategies to divert our attention
during times of high stress. Distractions can be useful strategies to
take our mind off the issue that’s making us uneasy. In addition,
intentionally scheduling time to process these thoughts and
getting to the root cause of our emotions so they don’t continue to
damage our mental well-being can be ironically liberating. Ideally, this
“worry time” will not be right before bed, but if you do find yourself
waking up in the middle of the night with anxious thoughts, you can keep
a small notebook at your bedside to write them down to get what’s on
your mind out during the night.
If you find it impossible to sort
through your worries or anxious feelings yourself, working with a
licensed counselor or a trained Health Coach can be beneficial, as they
can help you identify the underlying issues and a positive plan to move
through them with ease.
4. Practice the Pause
Stress,
anxiety and worry not only raise our cortisol levels, causing weight
gain and obesity1 along with a myriad of other chronic health issues, so
it’s not something to take lightly if you find yourself in this state
the majority of the time. If your stress is tempting you to turn to
unhealthy comfort foods, high in refined carbohydrates and added sugar,
you’re only fueling the cycle of cravings.
While following a
specific dietary plan may be the perfect solution to give you the
structure you need to manage your healthy eating choices, you don’t have
to add more stress to your life to eat
healthfully. Beth Romanski’s personal mantra is that “Being Healthy
Doesn’t Have to Be Hard” and she focuses on small changes that can add
up to BIG results.
Emotional eating is a strategy that is nuanced and not always “bad” – truthfully, it’s more about your awareness and intentions
when eating certain foods that matters most. If you find yourself
craving sugary foods when you’re stressed out, or in the midst of a
sugar binge without thinking, you can take a very simple step and
practice a 4-step PAUSE.
· Put the food down,
· Tune into your Awareness,
· Understand the real cause (i.e. your boss just sent you an urgent email),
· State your feelings and
· Engage in 4 deep breaths to put a stop to the mindless eating you started.
Providing our bodies with nourishment from real, whole unprocessed foods is a form of self-care, which is needed most during
times of stress and anxiety. Tuning into your actions and the reasons
behind them is the first step to ending the cycle of self-sabotage.
In
addition, if you’re overeating (or undereating) due to stress and
anxiety, we recommend keeping a food journal for a short period of time
to be more mindful of your intake and nutritional choices. Or, you might
want to follow a more personalized or formalized meal plan working with
a nutritionist to take the impulse option off your mind. If you need
accountability to keep you on track, working with a Health Coach is
essential as a guide and partner to stick with your healthy habits!
5. Focus on what you CAN control
It’s
human nature to want to have control over our lives for a sense of
security, but it’s not possible to control everything that touches us as
human beings. If you DO have control over something that’s making you
anxious or unhappy, then you need to own up to it and take action to
change it. The power IS within you to create the life you want and
hiding behind your excuses will only continue to hold you back from the
health and happiness you deserve. On the other hand, if you are overly
anxious about aspects outside of your realm of control, which is often
the case, it’s better to realize that fact and let them go because the
weight of the world will literally bring you down if you allow it.
6. Have fun!
It
can be too easy to judge ourselves. Having fun can take us out of
self-judgement and open us up to new ideas for finding solutions that
don’t come up when we are focused on the problem(s). Finding a fun
activity can quickly shift that focus. What makes you smile? Take some
time to do that!
Rest assured that you are not alone on
your wellness journey. We all need support systems from time to time and
staying connected to others can be the difference between staying stuck
where you are or living the life that you’re meant to live as wellness
warriors.
Professional and Continuing Education online courses are available through Maryland University of Integrative Health. Use Code HCC10 for a 10% discount: Click here.
For
personal help with your stress and health concerns, find a member of
the Holistic Chamber of Commerce with a free search of our directory: Click here.
- By Beth Romanski and Camille Leon
About Beth Romanski:
Beth Romanski is Director of Professional and Continuing Education at Maryland University of Integrative Health and a certified Integrative Nutrition Health Coach and founder of MyHealthyTransitions Health Coaching, where “Being Healthy Doesn’t Have to be Hard.”
About Camille Leon:
Camille Leon, Founder of the Holistic Chamber of Commerce, is a Speaker, Author
and Innovator. She helps clients and audiences find holistic solutions
to today’s challenges, making it easier to choose the best ones. She
believes in a healthier and happier world through our choices and is
glad that she has created success in building a purpose-focused
business. For availability and scheduling, call 310-490-6862 (Pacific).
References:
1Hewagalamulage,
S., Lee, T., Clarke, I., & Henry, B. (2016). Stress, cortisol, and
obesity: a role for cortisol responsiveness in identifying individuals
prone to obesity. Domestic Animal Endocrinology, 56. doi: 10.1016/j.domaniend.2016.03.004