Stress, Anxiety, and Exercise


Most important thing to do to combat stress

Relieves mental stress

Exercise lowers your body’s stress hormones such as cortisol and releases endorphins which are chemicals that improve your mood and act as natural painkillers


Exercise improves your sleep quality which can be negatively impacted by stress and anxiety


Feel more competent and confident

Tip: try to find an exercise routine or activity you enjoy such as walking, dancing, rock climbing, or yoga

Examples – Activities such as walking or jogging that involve repetitive movements of large muscle groups can be stress relieving


Lemon balm

Omega 3 fatty acids


Green tea


Kava kava


Candles – essential oils

Using essential oils or burning a scented candle can relieve stress, and anxiety

Calming scents

Lavender, rose, vetiver, bergamot, roman chamomile, neroli, frankincense, sandalwood, ylang yiang, orange, or orange blossom, geranium

Aromatherapy can decrease anxiety, and improve sleep


Reduce your caffeine intake

Coffee is a stimulant found in coffee, tea, chocolate, and energy drinks! High doses can increase anxiety

Write it down

Write down what your stressed or anxious about let it go- and focus on what your grateful for as gratitude may help relieve stress and anxiety


Chew gum

Greater sense of well being and lower stress

Causes brain waves similar to those of relaxed people

Promotes blood flow to the brain

Spend time with friends and family

Gets you through stressful times

Sense of belonging and self worth

When women spend time with friends and family we release oxytocin a stress reliever

Did you know that Tend & BE is the opposite of fight vs. flight?


Laughing provides stress response

Relaxes your muscles

Improves your immune system and mood


Learn to say no

Take control of your life

Say “no” more often

Don’t take on more than you can handle



Increases body, and breath awareness

Enhances mood

Positive effects on nervous system, and stress response

Lowers cortisol levels, blood pressure, heart rate, and GABA GABA!

Practice mindfulness

Practices that anchor you to the present moment

Combats anxiety inducing effects of negative thinking

EX- mindfulness cognitive therapy, stress reduction, yoga or meditation

Increases self esteem





Cuddling, kissing, hugging, and sex all relieve stress

Did you know chimpanzees also cuddle?    


Soothing Music

Slow paced instrumental music can induce relaxation, lowers blood pressure, and heart rate as well as stress hormones

Classic, Celtic, Native American, Indian

Nature sounds are also very soothing


Deep breathing

Helps relax the nervous system

Diaphragmatic, abdominal, belly breathing, paced respiration

Focus your awareness on the breath making it slower, and deeper

Slows the heart rate allows you to feel peaceful


Spend time with your pet

Gives your purpose, keeps you active, provides companionship



Lowers overall stress levels- improves quality of life

Relieves tension, anxiety, anger, and mild depression

Ability to use oxygen, and blood flow direct affect on brain

Takes your mind off worries

Focus on body rather than mind

Concentration on rhythm of pattern

Energy and optimism                                                                 

Physical wellness and heart health


Positives of exercise

Strengthens muscles and bones

Strengthens immunity

Lowers blood pressure

Levels of good cholesterol

Improves blood circulation

Controls weight

Helps you sleep better at night

Boosts your energy

Improves yourself image

150 minutes every week

2 sessions muscle strengthening

Arms, shoulders, chest, back, abdomen, legs, abdominals, cores

If new 20 minutes x3 a week and gradually increase




Brisk walking



Racquet ball




Hey all my name is Katharine if you haven’t gotten to know me by now I have ASD (Autism). I am also an inspirational speaker, and a children’s book author in the making. I chose to write about anxiety, autism, and stress tonight because many of us are having anxiety, and stress right now due to Covid19. I wanted yall to know that you’re not alone. So ill tell you a little bit about my autism, anxiety, and stress.

Once realized that I was having anxiety I told my pediatrician Dr. Stephen M Grello that I was having the anxiety. Dr. Grello then talked to my parents, and we decided on trying medication called sertraline, and some others to see if it would help for a while. When I turned eighteen my parents decided to take me off medications to give me a chance of a normal life. At the time I was attending Bay Shore High School where I was in all special needs classes. My parents decided to place me in regular ED classes’ senior year so I could feel normal. After graduating high school my anxiety did come back which made a lot of things difficult.

Once I turned 21 I felt better, and I got off medicine for good. From 21 forward I had to learn what my triggers were, and how to cope on my own. I am now 28, and I have been off meds for 7 years. However I still get anxiety to this day. However I am able to use my coping mechanisms to control my anxiety.


I believe that every normal person goes through stress. Whether it’s about school, work, bills, life or whatever stress is normal for everyone. For me though stress causes a lot of anxiety, I am done, it is all over feelings.


Although anxiety is not considered a core feature of ASD 40% of young people with ASD have clinically elevated levels of anxiety. So tying this all together I feel like my anxiety levels, my stress levels, and autism all relate to the topic of anxiety, and stress. I hope that this blog teaches you about some of the triggers, and coping mechanisms of anxiety, and stress. Just remember you’re not alone, and together we will overcome these challenges.

As you can see Anxiety, Stress, and Autism are all real life challenges that we all have to overcome. All though there may be ups, and downs throughout the rollercoaster ride there will always be a light at the end of the tunnel. Remember that you’re not alone, and together we will overcome, and push through. Finally you are special in your own ways, and you’re important.

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