Sometimes being at home for a few days is just what the doctor ordered. And sometimes—if you're like many of my clients—a total halt in your regular routine can leave you feeling stressed and anxious.

Usually, you deal with your stress out in the real world. You go on an incredible hike, you sunbathe by the pool, you grab some extra berries at the farmers market, or you double-up on your therapy visits for a while.

But now that your daily routine is put on hold, your normal practices to deal with stress and anxiety might be flat out impossible. Soon, your stress levels are building and building, and you feel helplessly overwhelmed—especially at night after you’ve said goodnight to your little ones and head to bed yourself.

Often, stress and anxiety stem from feeling not in control. And in a time where uncertainty is running amuck, there’s plenty that we simply just can’t help.

But I’m here to remind you that there are some things that you really can control. Most importantly, you can control how you take care of yourself so that you’re in tip-top shape to deal with the big, bad overwhelm.

Below you’ll find three simple, science-backed ways you can deal with stress and anxiety while you’re at home. This way you can spend less time worrying and more time enjoying the things you love.

Relieve Anxiety by Healing Your Gut

I’m a firm believer that a happy gut leads to a happy body. And I’m not alone. New research is continually showing that gut health is related to full-body health, including immunity and mental wellbeing. [1]

The inside of the gastrointestinal tract is lined with a layer of cells that act as a filtration system. Essentially, these cells are responsible for allowing nutrients and important compounds to enter the bloodstream so your body can make use of all the essential nutrients you’ve consumed in a given day.

But when the gut microbiome is damaged, your GI cells become compromised and they allow pathogens and other harmful substances to sneak by and enter the bloodstream. This causes inflammation and taxes your immune system, which means the body has fewer resources to address new threats and to focus on other important functions—like fighting off invasive pathogens and regulating emotion.

Stress is also associated with changes in gut bacteria which can influence your mood. Believe it or not, gut bacteria produce many neurotransmitters such as dopamine, norepinephrine, acetylcholine, and GABA. These neurotransmitters all play a critical role in regulating the anxiety, attention, and motivation centers of the brain. [2]

If you’d like to heal your gut, here’s what I recommend:

Stick to anti-inflammatory foods: Plenty of fruits and vegetables, healthy fats, and high-quality meats nourish the body.
Minimize processed foods and sugars: Processed foods activate the immune system by promoting inflammation throughout the body.
Take a probiotic: Taking a daily probiotic helps repair your microbiome by introducing healthy bacteria to your gut flora so it can (eventually) crowd out the bad guys. *My favorite probiotic is by Amare, you can buy it here!

Since the gut is interconnected to all body systems, prioritizing your gut health will pay dividends. Most importantly, though, a healthy gut will support healthy brain functioning so you’re prepared to deal with stress at unexpected times. [3]

2. Exercise is Proven to Relieve Stress

I get it. Being stuck inside can be exhausting and a workout session might be the last thing you’re interested in. But physical movement can do wonders for your stress levels. Don’t worry, I’m not suggesting a daily bodybuilding strength training program—though I can help you achieve that if you’d like. Even light movements will go a long way to reduce stress and help you gain control over your mood and body.

Movement in almost any form can help you tackle stress and anxiety in two main ways: movement produces endorphins in the brain and distracts you from those pesky, worrisome thoughts.

Have you ever felt particularly good after a run or a brisk walk or even a game of tennis? That’s because physical movement floods your brain with endorphins—also known as the brain’s feel-good neurotransmitters. That’s why exercise is one of the most foolproof ways to improve your mood and lift your spirits.

Exercise also forces us to focus on the task at hand. In other words, exercise is meditation in motion. It’s really tough to worry about the past or future when you’re concentrated on lifting a set of weights or keeping good form as you finish your last few jumping jacks.

But don’t just take my word for it. Exercise has been scientifically proven to increase self-confidence and relaxation and improve sleep habits. It has also been linked to lower symptoms associated with mild depression and anxiety. [4, 5, 6]

If you’re ready to take command over your body and alleviate your stress, one way to invite exercise into your life is to make it a daily habit. This way you’re inclined to exercise even when you aren’t exactly stoked to do it.

If you’re indoors, here are a few simple exercises that you can do:

Yoga
Aerobics
Squats
Push-ups (modified ones count!)
Dumbbell curls and presses (you can use full water bottles as a stand-in for weights)

Your workout sessions don’t have to be long or super intense. Start off with a mini-workout and increase your time as you go.

If you’d like to chat about a workout routine that works for you, drop me a message. I’d love to help you create a personalized workout that’ll make you feel confident, in control, and less stressed.

3. Cognitive Reframing Can Change Your Thought Patterns

Stress and anxiety can lead to negative thinking. Ironically, the negative thoughts only deepen the stress-cycle since they produce negative emotions which result in more negative thoughts. See how easy it is to get stuck in that loop? [7]

Cognitive reframing is a skill that can help adjust your thought patterns, and anyone can learn how to do it. This technique helps us gain control over our thoughts by countering negative thoughts with positive ones.

For example: “Yes, I got laid off and I’m financially stressed, but I’m a hard worker and have valuable skills that employers are looking for.”

Here, we’ve taken a negative thought and reframed it to offer a positive alternative. The power of positive thinking is immense. So each time you have a negative thought, practicing cognitive reframing can empower you. Of course, when you feel in control, you’re less likely to be overwhelmed with stress.

Pro Tip: To increase the power of this technique, go ahead and write down three positive counter-thoughts to each negative thought you notice. Writing physically engages your body in the positive response work. Listing three positives will help you recognize how every negative thought can be reframed in multiple ways, which reinforces your neuro-channels and thinking patterns and trains your brain to search for positives automatically.

Of course, sometimes stress and anxiety concerns require a little more support. If your stress and anxiety levels are consistently overwhelming, I recommend finding a mental health practitioner who can work with you one-on-one to de-escalate your anxiety symptoms.

In many cases, a mental health practitioner trained in neurofeedback can help you regulate your amygdala—the emotion-center of the brain which is often triggered during stressful situations. [8]

Always Ask for Help

And don’t forget to ask for help if you need it. You don’t have to do everything by yourself. Asking for help is one of the healthiest things you can do to manage your stress.

If you’re feeling overwhelmed or anxious, reach out to someone. Folks are usually happy to pitch in or help support you. And who knows, maybe you’ll even find a companion to help you heal your gut, exercise a little each day, and reframe your negative thoughts.

If you’d like to connect with other like-minded people on a journey to achieve sustainable health and happiness, pop into my free holistic health private Facebook community. We’d love to welcome you into our thriving little space.

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