A Holistic Nurse’s Guide to Decrease Stress
According to the American Psychological Association, since the COVID-19 pandemic, adults between the ages of 35 and 44 have experienced the highest increase in mental health diagnoses, jumping from 31% in 2019 to 45% in 2023. Moreover, adults between the ages of 18 and 34 still reported the highest rate of mental illness at 50% in 2023 (https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery). Are you aware that chronic stress over a prolonged period of time is linked to serious illness? When constantly under extreme stress (Ex: loss of a job, relationship struggles, financial worries, etc.), chronic diseases can develop such as heart disease, diabetes, high blood pressure, depression, and even cancer.
The body is not able to differentiate your physical health from emotions caused by unpleasant life circumstances. Stress reduction has to be an ongoing commitment. Managing your stress level is crucial to optimal health. Below are some strategies to send your stress packing!
Rest
Take a break from the activity you are doing or take a moment to meditate. Quieting your mind and meditation can actually decrease feelings of anxiety. Even 10 minutes of sitting quietly can trigger the relaxation response.
2. Breathe
Focus on your breathing. Your mind can only do one thing at a time. Breathe out completely. Then, breathe in for a count of 4. Hold your breath for a count of 4, and breathe out completely again. Repeat these steps for a minute or longer, if you choose. If for any reason you feel light headed, go back to your normal breathing pattern. This 4-count breathing exercise can be practiced anywhere and at anytime.
3. Practice Appreciation
When a person focuses on worrying or what is missing in their life, there is usually a feeling of discontentment. Instead of focusing on the past or the future, think of the good and positives right now. What can you appreciate in this moment?
4. Spend Time with Positive People
Loneliness can be a major source of stress. Connect with people around you, even if it is only for a brief period. Join a club or a community that will put you in contact with people that share your values and interests.
5. Diffuse Essential Oils
Essential oils have many healing properties. A cool mist diffuser with Bergamot, Lavender, and Ylang-Ylang can decrease anxiety, depression, and enhance well-being.
6. Feed Your Body
Schedule time for meals when you don’t have to rush. Gut health is of utmost importance. A leaky gut can wreak havoc on the rest of the body. Eat plenty of fermented foods. You can also learn how to make your own Kefir and Kombucha Tea.