Stress, Anxiety, and Exercise
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
Sleep
Exercise improves your sleep quality which can be negatively impacted by stress and anxiety
Confidence
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
Supplements
Lemon balm
Omega 3 fatty acids
Ashwagandha
Green tea
Valerian
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?
Laugh
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
Yoga
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
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
Exercise
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
Examples
Biking
Brisk walking
Swimming
Tennis
Racquet ball
Dancing
Rowing
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.
Stress
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.
Autism
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.
