Build Resilience and Decrease Stress

18 Jan Build Resilience and Decrease Stress

In my practice I’m seeing many patients struggling with stress and stress related concerns like sleep issues and mood changes. With the world the way it is now, no wonder stress is such a concern for so many individuals. I’ve included some tips below to help combat stress and to build resilience.

Sleep
Sleep is so important to help manage stress levels and build resilience. Insufficient sleep can increase stress levels by increasing cortisol, the stress hormone. This higher level of cortisol can also peak at times it shouldn’t such as before bed, making it difficult to fall asleep. This makes it especially important to prioritize sleep during times of stress because adequate sleep helps to regulate cortisol levels. Aim for at least 7 hours per night, or even more if you need it.

Make sure to move
Exercises is one of the best ways to reduce stress and can help boost your mood. Exercise releases endorphins, a ‘feel good’ hormone. It’s important to move in some capacity but it doesn’t have to be a formal work out. Try to move on a daily basis. This could include different activities like walking, skating, cycling, skiing, yoga, and home-workouts.

Get connected with Friends and Family
Community and connection have been strained during the pandemic. Connecting with friends and family is important and helps an individual manage stress and become protected against the effects of stress. Try to communicate with phone calls or video calls where you can.

Talk it out
If you’re feeling overwhelmed, reach out to others for some help and support. A friend, psychotherapist, psychologist, or counselor can act as a sounding board and provide important support during times of stress.

Avoid or limit consumption of social media and news
Keeping an eye on the news is important, but it can also be incredibly stressful. Social media can also add to an individual’s stress level by showing bad news, adding to an individuals worry, or perpetuating negativity. Consider eliminating your consumption of news and social media or reducing the amount of time spent looking at both.

Healthy Diet
A healthy diet is important for helping to build resilience and supports and individuals’ mood.During times of stress, many people will seek out sugar. Try to avoid refined carbohydrates and sugar because they will cause a rapid increase in blood sugar. Blood sugar spikes will actually increase cortisol and will heighten a sense of anxiety. Balancing blood sugar with sufficient protein and healthy fats is important for your mental health and improving the stress response. Try your best to eat healthy and seek out advice from a qualified individual such as a naturopathic doctor, holistic nutritionist, or dietician if you are feeling stuck.

Acupuncture

Acupuncture can help to release endorphins to help reduce stress.  Many patients find acupuncture to be very relaxing and I find that it is a useful tool to build resilience.

Mindfulness, Meditation and Relaxation
Try to set aside some time each day to enter parasympathetic mode, that is to “rest and relax.” Entering into this state helps an individual recover, heal, digest properly, sleep, etc. Getting into this restful state will look different for everyone. Some ideas include: meditation, using a meditation app (Headspace, Calm for example), yoga, knitting, drawing, journaling, writing, reading, etc. Try to aim for at least 15 minutes each day doing something relaxing.

If you’d like to further discuss your sleep, mood, fatigue, stress, etc I’m offering natural support for stress and anxiety during this time both in person and virtually by telemedicine. I can provide an array of lifestyle suggestions, herbal medicines and supplements to regulate cortisol response and help you to de stress. Contact Junction Health to book an appointment.

by: Dr. Jennifer MacDonald ND