lifestyle

10 Tips to Help You Stay Mindful and Reduce Stress and Anxiousness

In times of high stress, it can be challenging to even stop and take a deep breath. Stress can affect your overall quality of life. It can take a toll on your immune health and leave you feeling overwhelmed. And while not stressing is easier said than done, here are some simple tips to help you stress less, so you can live a happier, healthier life.

Tips to Relieve Your Stress

Move Your Body

Don’t harbor on “what if.” Instead, focus on "what is." If you find yourself having more free time than normal and this is causing you to dwell on stressful situations, try moving your body. There are free yoga, tai chi, and exercise classes that are available online for you to practice in the comfort of your home. Serenity may be as close as a YouTube search away.

Make Time for Mindfulness

woman in lotus pose meditating at sunrise

Finding a mindful moment during the day is important to help you stay grounded. Sitting and practicing pranayama, or the yogic practice of controlling the breath, is a great place to start. Pranayama helps you to find and focus on the breath to help relieve stress, soothe a tired body, and improve mental clarity.1 Guided meditation is another great option that supports physical, emotional, and stress relief. This is a process by which one or more participants meditate in response to the guidance provided by a teacher. There are several apps available on all smartphones that can easily be downloaded that offer guided meditations when you need them in the moment, or that can help gently lull you to sleep.

Establish Boundaries

Setting boundaries and learning to say “no” can help prevent additional stress from entering your life. When invited to do something new, ask yourself "Will I have regrets if I do not do this?" If the answer is no, then say no as your time is important. This is also a great way to limit your time on social media or binge-watching television, and provide yourself extra hours in your schedule to meditate, move your body, or enjoy the outdoors.

Get the Giggles

Laughter is essential to keep the mood light, and everyone loves a good laugh, but did you know that laughter has some significant health benefits? Laughter can relieve your body’s stress response, and over time, it can improve your mood, relieve pain, and even improve your immune system.2 Next time you are feeling stressed, look for a comedy movie or a standup routine from your favorite comedian.

Start a Daily Journal

Daily gratitude journal with pen to left side

Journaling offers silent moments of reflection and meditation and is a great way to inspire creativity and gratitude. This can be done when you wake up, before you go to sleep, or anytime that you need to get your thoughts down on paper. Here are a few prompts to help you get started on your journaling journey:

  • Write 5 things that put a smile on your face.
  • List 5 people who you are thankful for.
  • Write about a cherished memory that sparks happiness for you.

Spend Time with Uplifting Family & Friends

There is a popular quote from Tony Robbins that says, "Who you spend time with is who you become." It's important that you surround yourself with positive people, be it friends or family members. Even if you are unable to spend time in-person, you should plan regular phone calls and online check-ins with those in your life that lift you up, offer advice, and help you see the brighter side to situations.

Prioritize Self-Care

Practicing self-care goes beyond bubble baths and facials. It also includes feeding your body the nutrients it needs to thrive, getting enough sleep every night, and moving your body if you are feeling stagnant or restless. Self-care can also be as simple as lighting a candle and listening to your favorite music. Discover self-care techniques that take just a few minutes.

Look for Guidance

During times of stress, especially during this unprecedented time, it’s okay to reach out and ask for help. Understand that this time is not normal and coping can be difficult. If you are feeling uneasy and anxious or having difficulty sleeping, reach out to a doctor or therapist for support. There are many that have adjusted to online counseling to be able to continue to help.

Turn to Nature

African american man in the woods

Nature is a great way to help reduce stress. A daily walk around your neighborhood, or a longer trail hike, can help to improve your outlook, get in your daily dose of Vitamin D, and simply be present in the moment. If you are going on a trail, be mindful of others and check online for any potential trail closures.

Implement Herbs into Your Routine

Herbs can help provide your body with the extra support it needs to have a healthy response to stress.* Here are a few of our favorite products to help you stay feeling calm, cool, and collected when you need it the most.*

Herbs that Promote a Sunnier Outlook*

Emotional Balance™

Maintaining a positive outlook can be difficult at times. Let the light in with Emotional Balance™, formerly Mood Uplift™, an award-winning formula made with St. John’s Wort, Passionflower, Gotu Kola, and Ginkgo, to help support a balanced mood.*

St. John’s Wort

Stay feeling sunny and vibrant with St. John’s Wort.* This single herb formula has long been a popular choice for those dealing with ongoing stress, and has  traditionally been used to support emotional health.*

Herbs to Help You Calm Down & Relax*

Calm A.S.A.P.®

This is the supplement to keep on hand for your most stressful situations as it helps provide relief from occasional anxiousness and promotes feelings of tranquility.* Calm A.S.A.P.®* is our award-winning formula made with Passionflower, Lavender, Holy Basil, and Chamomile to help support a calm response to stress.*

Kava Root

Working to achieve a state of balance is important to help the body cope with stress. Kava Root is a popular choice for busy professionals or anyone dealing with ongoing stress, to help support a calm and relaxed feeling and restore balance.*

Herbs to Help You Cope With Anxiousness & Manage Stress*

Adrenal Health® Daily Support

The adrenal glands influence the body’s stress response, immune health, and sleep patterns.* When these glands are fatigued, you may feel tired and stressed. Adrenal Health Daily Support contains a blend of adaptogens including Rhodiola, Holy Basil, Schisandra, and Ashwagandha to help sustain healthy energy levels and nourish the adrenals.*

Ashwagandha Root

When the body is stressed, it can affect the immune and nervous system, leaving a person feeling depleted. Ashwagandha Root is an adaptogen that has been used in Ayurvedic medicine for thousands of years to help the body cope with stress in a healthy way.* This is one of our most popular herbs for people dealing with ongoing stress and anxiousness.*

Inhale, Exhale, Repeat...Things Will Get Better

Don't let stress control how you feel and what you do. Remember to breathe through the tough moments, know that there are ways to help reduce your stress, and that there will be calm after the storm, too.

References
1 Pranayama: The Beginner’s Guide to Yoga Breathing Exercises. The Art of Living. https://www.artofliving.org/us-en/yoga/breathing-techniques/yoga-and-pranayama
2 Stress relief from laughter? It’s no joke. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456