We have evolved into a species that although is highly intelligent, we have lost our natural abilities to survive in the natural world. Stress is a physiological in response to a 'stressor', and in essence is useful as it has helped us to survive. The 'fight or flight' response has allowed us as a species to survive, as in direct response to a danger our body would release Cortisol (a hormone) and Adrenaline to all of the muscles to prepare the body to attack a threat or run from it.
The problem is, it is very rare these days that a person would come into contact with a danger such as a Bear or wolf, we have evolved to become stressed to problems that our ancestors would only dream about !
In a world where everything is available nearly 24 hours a day, work is the main part of our day, emails are still coming through at bedtime and juggling responsibilities and worries has become the norm, it is no wonder that stress and anxiety are common problems in todays lives. So can we help this continual pattern of worry/anxiety and stress ? Yes. But be prepared to make a few changes.
Food and Fluid Intake
The term 'You are what you eat' could not be truer here. We now live in a world where our water contains chemicals, our meat is pumped full of hormones and our vegetables and fruit have been crammed with genetically modifying chemicals to enable them to grow quicker, bigger and have better shape/colour. These chemicals cause havoc with our bodies, changing our chemical make up and affecting our hormones, which regulate our system. They build up in our system and with an inefficient lymphatic system/liver, digestive system we cannot remove these toxins. The first and most important thing to do is to look at diet and fluid intake. Increasing foods rich in Anti Oxidants as they will mop up the free radicals in the system that have been produced as a result of food oxidising. These toxins can cause illness and disease and contribute to the bodies stress response.
The first thing that will help diet-wise is by increasing the amount of Whole grain's in your every day intake. They contain Magnesium and an Amino Acid called Tryptophan- this helps the body to convert Serotonin which is known to calm the body and improve mood. Some of the best sources of Tryptophan are Banana's, Turkey and lean meats, and High Biological Value Proteins such as Meats and Quinoa. The body processes complex carbohydrates slower than refined sugars, and allows a slower release of energy into the bloodstream. This will stop the peaks and troughs in the energy release which can cause mood swings, and jitters from too much sugar. Oats are fantastic for slow release energy, as is whole-wheat pasta, bread and grains.
Foods high in Omega 3's (oily fish such as Salmon, Tuna, Sardines and seeds such as Linseed) lower the levels of Cortisol (the stress hormone) and adrenaline in the body, whilst also lowering the levels of Bad cholesterol in the blood stream. High Cholesterol can cause High Blood Pressure, and fatty deposits in the arteries that can cause havoc with the heart and circulation system.
L-Lysine (which is an Amino Acid) is the building block of the brains neurotransmitters (chemical messengers) and can help the synapses fire at a rate in which they should. Foods rich in this are beans, meat and fish.
The stomach has been described as the 'second brain', and it even has its own Nervous System (the Enteric Nervous System). Millions of receptors are embedded in the Gastrointestinal Tract, and they react to fear by speeding up or slowing down digestion. One of the best ways to calm a nervous stomach is Lemon Balm- this can be taken as a supplement. Peppermint is also fantastic, and is best in Tea form, taken after a meal.
Avoidance of some foods is also vital. Caffeine, Alcohol and added sugars such be avoided at all costs- these contain stimulants, depressants and are simple sugars (which are metabolised quickly by the system- causing the mood swings/spikes in energy).
B Vitamins have also been shown to reduce the level of anxiety and these are contained in eggs, milk, meat and avocados. Foods that help to regulate and lower the stress hormone Cortisol include foods rich in Vitamin C, Omega 3's (as above) and Magnesium- such as Spinach and dark leafy veg. Dark chocolate has also shown in some studies to lower Cortisol (so its not all out with nice food!)
Drinking herbal teas has also been shown to lower levels of Cortisol and promote relaxation. Chamomile Tea contains 2 chemicals called Luteolin and Apigenin that are responsible for increase in relaxation. If getting to sleep is an issue, teas which contain Valerian, hops and lemon balm are really useful for helping to drift off naturally. These also help to
replace the caffeinated drinks that can keep you awake. A natural way to stimulate the body on a morning is to drink Lemon water on first waking (see previous blog post).
Essential Oils
I love essential oils ! I use them every day in some way, and prefer to use these completely naturally alternatives (life essences from plants) rather than medication or chemical packed alternatives. Some of the best oils I have used to ease anxiety and stress are Vetivert, Benzoin, Chamomile, Lavender, Rose, Ylang Ylang or Sandalwood. A blend of oils is very personal for each individual, depending on what type of smells you enjoy. I personally love the earthy/woody smells so making a blend with these works for me. There are many oils that can help with anxiety- but the most popular and often used are Lavender and Chamomile. The best way to use them is in an oil burner or by adding a few drops to a bath. You can also add a few drops to a carrier oil and rub this on your wrists or temples to help ease anxiety, 3 drops in 20ml of carrier oil (such as coconut, sweet almond or grapeseed work well). If you are pregnant or have any long term health conditions it is best to check with a qualified practitioner before using oils as they can be potentially harmful. A massage using these oils will also work wonders... the massage in itself is healing, encouraging the removal of toxins and lymph, and blood flow around the body. It is the ancient art of touch therapy, we benefit from touch as it helps to encourage self acceptance, improves self esteem and helps the body mind and soul to feel loved- adding the healing powers of essential oils to this healing would be a powerhouse in the help against anxiety. It regulates breathing, and the oils penetrate the skin and olfactory nerves to work their magic ! as already mentioned, consult a qualified specialist if unsure as what oils to use or whether massage should be performed. Ask a partner for a shoulder rub, or take your healing into your own hands and massage your hands and feet yourself !
Practical Techniques
Running a warm bath is fantastic as raising the body heat can help regulate mood and anxiety ! (massage increases blood flow and therefore raising body heat). Add essential oils and listen to calming music- or as mentioned in another blog- try Tibetan Singing Bowl music. It helps to release Theta waves in the brain that are responsible for deep meditative and relaxation states. Any type of Hydro therapy is wonderful ! We are back to the natural relationship between land, water and man... and there is no other way ! if you cant run a bath, have a shower and drop some essential oils in the tray, the water will hit the tray and send the fragrance upwards- hitting your olfactory nerves and easing the tension whilst the water does the massage. Water is essential to life, and has a very high energy, and it is so natural. If you cant run a bath or shower, run a tap and watch it for a few minutes. The sound of running water is so relaxing, and focusing on the water (the speed at which it falls from the tap, the way in which it hits the sink, and laps into the drain) can help to empty your intrusive worrying thoughts.
Try and spend as much time during each day being Mindful. Mindfulness has been practised in Buddhism for thousands of years and has recently become more mainstream in the West. Mindfulness is about being Present in the moment- by sitting and focusing on the breath, it can bring you back to really living in the present- not thinking about the past or worrying about the future- focusing solely on the breath. This would be a Mindfulness practice, but you can practice Mindfulness during every day moments. How many times have you travelled to work and not actually taken much notice of how you have actually got there ? Next time you are on a train, be aware. Notice how your body feels against the chair, notice what sounds are around you. Notice your breathing, and watch everything through the window. Look at how the light hits the window, and the warmth you may feel from the sun. I could go on, but honestly, try it ! You would be amazed how much you will notice when you learn to be mindful ! During a panic attack, try and become Mindful on your breath.. focus on how long you breathe in, try and retain the breath for as long as you can, and try to regulate the breathing out.
Also, try and limit the amount of 'Blue Light' you expose yourself to. We were never designed to spend all day on tablets, smart phones or computers. The light emitted from these can seriously affect our natural circadian rhythms, increasing anxiety and stress as we never feel able to switch off. It is especially important to limit the use of these before bedtime, we use the natural cue of darkness to tell us its time to sleep, but using these bypasses our bodies cues and keeps us awake. The body produces a hormone called Melatonin when we are subjected to darkness, which helps the body to relax and drift to sleep. Blue light will keep the body firing on all cylinders until in the early hours, and will affect the type and amount of sleep we get.
Crystals are fantastic for helping to ease stress and anxiety, and they work through resonating and affecting the vibrations that your energy is giving off. The crystals have their own vibrational frequencies, and some contain minerals that are known for their therapeutic properties. Rose Quartz is bar far my favourite crystal, and this is excellent for reducing agitation and anxiety. It helps to lower blood pressure. Blue Lace Agate helps to clam things down, and will help to balance the Throat Chakra, so if stress affects the throat area with repeated bouts of throat problems, this is a great stone. Using any of the stones paired with a Clear Quartz will amplify their properties, whilst a Clear Quartz will help to clarify any issues that may be troubling you. There are many crystals you can use, and please seek the advice of a practitioner, but I have highlighted these as these are the ones I use.
We as beings are energy, everything around us is energy. It is the basis of all life. I will be doing another blog post on Us as Energy beings soon, but for now I will briefly explain stress as an energy. We have layers to our Aura, and our physical body is our first layer. We absorb energy from our environment, and thoughts, feelings, and words are all energy. Stress and Anxiety is the build up of energy in our outer energy layers that have manifested on the physical level. We can help ourselves as much as we can, we can help to relax the physical body and nourish our first 'layer' with good food choices, but if we are continually putting ourselves in stressful situations then this will penetrate our layers, whatever we do. Think about the situations you put yourselves in- can I change the way I think about work ? Are you in an abusive relationship ? Any negative energy will have an impact.... we can help to alleviate the stress and anxiety on the physical level- but if we are not dealing with the cause, it will be a perpetual occurrence. See the blog for further information on energy and its impact.
So to sum up....
Eat better- Wholegrains, Tryptophan containing foods, less toxins and sugars.
Limit Caffeine, Alcohol, and stimulants.
Increase amount of Omega 3's and Magnesium rich foods
Eat plenty of foods containing Vit C and Vit B's- maybe consider a supplement
Herbal Teas- Chamomile, Peppermint
Essential Oils- Lavender and Chamomile as a good start
Hydrotherapy- Baths, showers, walking by a stream
Practice Mindfulness as often as possible
Limit the amount of Blue Light, especially at bedtime
Crystals- Rose Quartz, Blue Lace Agate, Clear Quartz
Look at the cause- can anything be changed
See yourself as an energy being- are your choices lifting or lowering your energy?
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