A Holistic Guide for Managing Stress and Anxiety Between Sessions

In today's fast-paced world, stress and anxiety have become all too familiar companions, impacting our daily lives and undermining our wellbeing. At The Art of Wellbeing, it is our mission to reinstill hope that with the right support you can feel empowered to reclaim a sense of balance and inner peace. 

Understanding Stress and Anxiety

Stress and anxiety are natural responses to life's challenges, signaling our bodies to prepare for perceived threats or dangers. While occasional stress can be motivating and adaptive, chronic stress and anxiety can take a toll on our physical, emotional, and mental health. From racing thoughts and muscle tension to sleep disturbances and irritability, the symptoms of stress can be debilitating, interfering with our ability to function and enjoy life.

Below we have gathered some practical tools and strategies for managing stress at home between your regular consultations.

Sleep Hygiene

Quality sleep is essential for overall health and wellbeing, yet it's often the first casualty of stress and anxiety. Learning about sleep hygiene is the ultimate hack for promoting a restful sleep.

• Establish a regular sleep schedule and wind down routine to send cues to your body that you’re preparing for sleep. 

• Switch to screenless activities: Did you know that screens and bright lights can inhibit melatonin production? To support this sleep hormone, turn off your phones, computers and television in the evenings.

• Optimise your sleep environment by cultivating a relaxing and inviting space that is curated for all of your sleep needs. Ensure your bedroom is dark, decorate with calming colours and soft fabrics, play meditation music, and pop lavender oil in your diffuser to really set the mood. 

• Create a calming bedtime routine with enjoyable activities such as taking a bath, doing some gentle stretches or practising a deep breathing technique to calm your mind and body before bed. 

• Avoid stimulants such as coffee and alcohol, and large meals in the evenings.

• And exercise regularly…

Exercise

Physical activity is a potent antidote to stress and anxiety, releasing endorphins and promoting a sense of well-being. Incorporating regular exercise into your routine, whether it's walking, jogging, cycling, or yoga, can help reduce tension, elevate mood, and improve sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, and choose activities that you enjoy and that fit your lifestyle and abilities.

Meditation and Mindfulness

Mindfulness is a powerful practice for managing stress and anxiety, cultivating present-moment awareness and non-judgmental acceptance of our thoughts and feelings. Spending just a few minutes each day in mindfulness meditation can help calm the mind, reduce reactivity, and promote a greater sense of peace and equanimity. Additionally, incorporating mindfulness into daily activities, such as eating, walking, or washing dishes, can help anchor us in the present moment and reduce stress.

Journaling

Journaling can be a therapeutic outlet for processing emotions, gaining insight, and reducing stress and anxiety. Taking time each day to write down your thoughts, feelings, and experiences can help you gain clarity, identify patterns, and release pent-up emotions. Whether you prefer freeform writing, gratitude journaling, or guided prompts, journaling can be a valuable tool for self-reflection and self-expression. It can also be helpful to write tomorrow’s to-do list before you settle down for the night, that way they’ll be on paper so your mind can rest with ease knowing you’ll take care of them tomorrow.

Healthy Eating

A balanced diet rich in whole, nutrient-dense foods can support mood stability, energy levels, and overall wellbeing. Focus on incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals, while minimizing processed foods, sugary snacks, and excessive caffeine and alcohol. Pay attention to how different foods affect your mood and energy levels, and aim to eat mindfully, savoring each bite and honoring your body's hunger and fullness cues.

Creativity

Engaging in creative activities can be a powerful antidote to stress, allowing us to express ourselves freely and tap into our innate sense of play and imagination. Whether it’s painting, writing, gardening or cooking, finding activities that inspire and energise you can provide a welcome escape from the pressures of daily life. Give yourself permission to explore new hobbies and interests, and allow yourself to embrace the process without judgement or expectations. 

EFT Tapping

Did you know that there are effective tools that help promote relaxation in the body? Just as stress prepares us for fight or flight, certain tools can signal to the body that it's time to enter the rest and digest phase. Among creativity and mindfulness, EFT tapping is an effective tool for calming the mind and body, releasing emotions, reducing stress, and promoting self-acceptance. To learn more about the benefits of EFT tapping, click here. 

Seeking Support

Finally, it's essential to recognize that managing stress and anxiety doesn't have to be a solitary journey. Seeking support from skilled mental health professionals can provide validation, guidance, and encouragement on your journey towards holistic wellbeing. Whether it's through individual therapy, groups workshops, or online resources, reaching out for help can be a powerful step towards healing and resilience.

Incorporating these holistic techniques into your daily routine can help you manage stress and anxiety more effectively, promoting greater balance, resilience, and wellbeing. Experiment with different strategies to find what works best for you, and remember that self-care is an ongoing practice. Prioritise your individual wellbeing goals today and get in touch for your complimentary phone call with one of our qualified mental health practitioners. Contact us