Have you been feeling overwhelmed or are constantly feeling on edge? If the answer to my question is yes, then you probably have been dealing with anxiety or stress. Both, anxiety and stress, can take a toll on your overall well-being from a mental and physical perspective. That’s why it’s important that you learn to recognize and acknowledge the physical and mental symptoms that arise when anxiety and stress are present so you can take proactive steps to manage them.
First, when it comes to anxiety, it's more than just feeling nervous. It can manifest in a variety of ways, such as increased heart rate, difficulty breathing, and some people can even end up having panic attacks. Stress, on the other hand, can lead to muscle tension, headaches, and trouble sleeping. These physical symptoms are often accompanied by mental distress, including racing thoughts, irritability, and difficulty concentrating. It's worth noting, that anxiety also shares these physical and mental symptoms with stress, nonetheless one major difference between the two of them is that for stress to be present there needs to be a stressor, however anxiety can manifest even when a stressor is not present. For instance, you can be anxious about flying even though you do not have any upcoming travel plans.

Another important point that I would like for you to consider, is that our bodies are no meant to be anxious or stressed twenty-four hours a day seven days a week, and it eventually takes a toll on our health. For instance, have you ever noticed that you get sick more often when you are stressed or anxious? That’s because constant stress or anxiety has a negative impact on the body’s immune system. It also has a negative impact on our overall physiology when we are not managing anxiety or stress in a healthy way.

Now that you know what stress and anxiety can do to your body and mind, I would like to give you 3 simple strategies that you can implement today to help you regain control and improve your overall well-being.

1. Diminish stimulant intake: Whether you are a coffee drinker, love sodas, smoke cigarettes, or need an energy drink to tackle your day; these are things that you should diminish or completely avoid if you are experiencing stress or anxiety symptoms. Anxiety and stress are activating conditions which means your body is already on high alert. By adding stimulants, we are basically fueling the fire so next time you find yourself driving to your favorite coffee shop try ordering decaf instead.

2. Return to the breath:  Sometimes the answer has been with us all along and by using your breath, which is constantly with you, you help your body return to homeostasis. A good technique that you can try out today is square breathing. To simplify it for you, imagine that you are breathing a square into existence. By now, you might be asking yourself what that looks like. Well, basically, you breath in for four seconds, you hold your breath for four seconds, you exhale it for four seconds, and you hold your breath again for four seconds. Try to do at least 10 repetitions at a time.

3. Go for a walk: Physical activity is a great way to combat anxiety and stress. Moreover, walking is a very portable exercise activity that most of us do daily. Today, put your phone on silent mode, and go for a 10 minutes walk. You will notice that your body and mind are more at ease once you finish it, and they will both thank you for it.