Managing Stress in a Holistic Way

Written By: Vivian Benjamin

Eustress and Distress
Presently, every human around the world is prone to stressful situations. An individual experiences stress in different ways and some manage it positively but some people negatively handle stress. However, stress may not be all bad for humans, in reality, stress can also boost productivity if managed in the right way.



There are 2 types of stress, namely eustress (positive stress) and distress (negative stress). Eustress is essential in an individual’s life to motivate, inspire and helps them to move forward. On the other hand, distress makes someone ill and has a higher risk of developing chronic illness.



The hormones released when a person is negatively influenced by stress, increase the heart rate, and blood pressure and affect the digestion process. There are numerous ways you can cope with stress but make sure it is balanced. Yes – not only nutrition has to be balanced, but everything we do or think in life must have a balance.





In this article, I will share some of my very own techniques that I incorporated in life to manage stress positively, plus additional strategies you can utilize to help you cope with distress. 




 1. Time management
Managing your time effectively is essential no matter what kind of job you do. There will always be some work to be done. We will try to pull long-nighters to finish it or by waking up early. Delegate your task and time yourself on each assignment.



2.  Enjoy being in the present
When you’re not working stop thinking about work and enjoy your day off. Do whatever makes you happy and remember to be in the present.



3. Warm bath 
Having a warm bath soothes your muscles and mind, add some calming bath salts.


    
4. Scented candles or incense
I have always loved scented candles and incense. They bring such a nice smell and make me feel relaxed and rejuvenated. My favourite incense would be sandalwood and white sage. According to a study, the smell of sage is known to have calming effects on the human brain and body.



5. Hobbies   
I love baking and gardening. Baking makes me feel happy and light. I bake whenever I’m happy. On the other hand, I also bake when I’m stressed. Strangely, whenever I’m stressed it sparks my curiosity, creativity, and innovation to produce a masterpiece.



​Apart from that, I love my little garden that I tend to every morning and evening as part of my routine. I have blue pea flowers, hibiscus flowers, roses, some medicinal herbs and a few vegetables. Seeing my colourful garden rejuvenates my mind, plus I get to breathe in healthy oxygen daily.

6. Clean your home
It is understandable that when you’re busy you don’t have enough time to clean or tidy your home. This is the last thing on your mind. You may even put it off and eventually forget about it.  But do you want to come back from a long day at work to a dirty house? Do you want to stumble upon a book or a file on the floor which makes you fall? Does it not make you feel depressed?




My tip – is to clean on the go. We can text on the go, eat and drink on the go, talk on the go, and send an email on the go, so why can’t we practice “clean on the go”?


 
7. Nutrition
Not nourishing yourself from the inside may cause you to be distressed. Presently, everyone is so busy trying to make money to live a comfortable life. Aside from that, when you are undergoing stressful situations you may not have any appetite to nourish your body.



Remember, your body acts as a whole/one unit, therefore damage in one part of the body leads to damage in other parts of the body.



So, when you nourish your mind, you also need to nourish your body. Whipping up a healthy meal does not need to be difficult. For instance, just slice up some fruits instead of a smoothie as part of a healthy snack. Nutrition is not only about the food you eat, it is also about adequately hydrating your body.



​So, don’t forget to nourish your body from the inside with water or herbal teas. One of my favourite teas that I drink, when I need to unwind, would be blue pea tea. Blue pea flower has the potential to boost cognitive functions and refresh your mind. 

8. Music
Whenever I feel overwhelmed, I listen to my favourite songs. Studies have concluded that listening to calm music can produce a positive effect on the brain, reduce blood pressure, decrease heart rate and reduce cortisol levels (a hormone linked to stress). Nonetheless, some people like to listen to jazz or rock genre songs to calm their minds. Every person is unique in their beliefs and preferences. So, do whatever works best for you.



9. Read a book
I love to read books; perhaps it is due to my love of reading I developed an interest in writing. Most people like to read an e-book or audiobook. But I love to hold and smell the book that I’m reading. It gives me a sense of purpose and joy. It may sound a little strange to whoever is reading this article.



​But I suppose I’m unique just like everyone in this world. The Power of Positive Thinking book, by Norman Vincent Peale, helped me in the journey of my life. This book has inspired me in several ways. 

10. Watch a comedy and laugh your heart out
I’m sure you have heard the saying “Laughter is the best medicine”. When you laugh, a hormone called endorphins is released to counter the pain or stress affecting the body. Whenever I’m feeling down, I like to watch comedy Japanese anime.



The anime not only makes me laugh but also makes me forget about what is making me stressed. Nevertheless, watching a comedy is just to make you feel less agitated, hence making you forget about the situation temporarily. No matter what is distressing you, running away is not the best option, always come back and organize your thoughts when you are calm.




 
Additional approaches you can use to cope with stress
1. Exercise
Exercise has always been known for its plenty of health benefits. Moreover, it has the power to create good quality of life and improve mood. High-intensity exercise increases vasodilatation, therefore; improves blood circulation.  A healthy adult should aim to exercise at least 150 minutes of moderate or 75 minutes of high-intensity exercise weekly. In addition to that, always perform 2 sessions of strengthening exercises in a week.


Examples of moderate-intensity exercise

• Brisk walking
• Bike riding
• Dancing
• Hiking
• Water aerobics

 

Examples of high-intensity exercise

• Running
• Rope jumping
• Running up the stairs
• Martial arts

Examples of strengthening exercise

• Tai chi
• Pilate
• Yoga
• Push-ups and sit-ups
• Heavy gardening (digging, shovelling)

2. Meditation
Since ancient times, meditation has been practised by humans around the world. Meditation is the art of focusing your mind and body as one to enhance overall well-being. There are various forms of meditation such as mindfulness meditation, spiritual meditation, focused meditation, movement meditation and many more.



3. Put your phone away
Using your phone to check for news or updates in the world through social media gives rise to feeling anxious. Several studies have demonstrated that overuse of mobile phones leads to anxiety, depression, low self-esteem, and loneliness.



4. Talk with a friend or family
Talking to your friends and family can be a great way to feel supported. You may be able to confide your problems to these people since you can trust them. Furthermore, your friends and family care for you, hence they will be able to listen and bring you out of your unhealthy state of mind.





 
 


All in All
Exposure to stress may not be avoided in today’s world. However, stress can be good or bad depending on how you cope with it. We all have different coping mechanisms but if something does not work for you, you can always try out different methods.



I hope these simple holistic interventions can inspire you to nourish your mind, body, soul and heart positively. Nevertheless, if you need to talk to someone help is always out there, so make the first step to reach out. If you have other techniques you would like to share, comment on the section below, I’m always happy to hear your thoughts. In addition to that, other people who come to Nutrition Takes can benefit from your ideas and you might make their day. 




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References
1.  Yapijakis, C., & Chrousos, G. P. (2022); Epicurean Stability (eustatheia): A Philosophical Approach of Stress Management. Conatus;
    Journal of Philosophy; 7(2):173–190.
2.  Sharma, Sanjeev. (2022); Stress Management; Journal of Ayurveda; 16(1):1-3.