Stress and anxiety can be both a simmering undercurrent in our daily life as well as intensely overwhelming at times. While these feelings are natural and common, they are often compounded when living through extremely chaotic, isolating times. Add kids into the mix and it feels as though life has shifted on its axis! Having some tools to help cope with stress and anxiety can help bring your mental health to a more positive place.
Eating Habits And Foods To Help Fight Stress
Macronutrient Focus: Eating quality foods at regular intervals will help your body maintain energy and concentration through these long days. Balance your meals and snacks by including protein and fiber to help you feel satisfied for longer, and carbohydrates to help maintain energy.
Micronutrient Focus: The first thing to focus on is building your micronutrient foundation. A variety of fruits, vegetables, whole grains, healthy fats, and proteins will provide many of the vitamins and minerals your body needs to function well. Read more on this here.
Focusing on specific nutrients can help fill nutritional gaps that may form when under stress or when eating right just isn’t happening. For example, research suggests that magnesium is used in over 300 processes throughout the body, including stress-related pathways!1, 2
Coping With Stress At Home
Being stuck in a home with your partner, kids and perhaps even extended family without much (or any) breaks can be exhausting. While it may be difficult to set aside time for yourself, remember that a healthy, positive you has a ripple effect that can spread throughout your household. Finding an outlet to take a break from daily stressors can help you become a healthier version of yourself for those who depend on you. Read more about achieving holistic health here.
Exercise To Combat Stress
Our innate response to stress is to exert energy when adrenaline is released. But in the moment, we may be strapped to our work, our kids or isolated in our house, making the movement we crave a challenge. So what can you do? Exerting energy in another way can help channel that stress, such as using a fidget-type of toy, working on a word puzzle, or doing a short burst of physical activity. Even just 5 or 10 minutes of movement releases endorphins which help relieve stress.3
Try taking a quick walk or bike ride around the block (fresh air), do some calming yoga or stretching, or even try walking up and down the stairs a few times to get your heart pumping. If it makes sense for you, try getting your kids involved: Who can do more jumping jacks in one minute? Who can hold the silliest pose for longest? What about a freeze-dance competition?
Routines To Tackle Anxiety
Adults and kids alike thrive on structure, which can be hard to keep up when stuck at home. Aim to build a new routine around waking, dressing, school/work, meals, family or relaxation time, and bed time.4 Creating a sense of order can help provide comfort for kids who have also had their world turned upside down. Bring structure even further by designating specific areas of your house for work and school. This way you and your kids can maintain a focused mindset while working remotely or distance learning, and still be able to relax in the family or ‘home’ areas.
While we can’t control what happens outside our door, there are ways we can begin to build our defenses against stress before it becomes too much. Take small steps each day to help find what works best for you and your family, being flexible as life continues to throw curveballs.
