Six Stress-Busting Strategies for a Busy Mind

Sometimes managing stress can seem extra challenging around the holidays. Fortunately, there are steps you can take to help you deal with stress even during the hectic holiday season.

How Stress Affects Health and Wellbeing

Stress is hard to avoid. And yet, when it becomes chronic, stress can have negative effects on both physical and mental health.¹ Chronic, unmanaged stress is linked to problems with many key body systems including the heart, immune system, digestion, brain, and central nervous system.²

According to the Mayo Clinic, common effects of stress on the body can include muscle tension, fatigue, stomach upset, and getting sick more easily; while the effects on mood can include restlessness, memory issues, anger, and grumpiness.³

Coping With and Managing Stress

The good news is you can learn to manage stress so it’s not so hard on your health. Here are six stress-busting strategies to consider:

1. Eat a healthy diet like the Mediterranean diet. There are so many health benefits of the Mediterranean diet and new research also shows it can even help people deal with stress better.⁴
2. Reduce sugar and highly processed foods. While it may be tempting to reach for a sugary snack or eat highly processed fast foods during times of stress, research is clear that both sugar⁵ and processed foods⁶ are linked to higher perceived stress. While unhealthy foods may help you feel better in the moment, the long-term effects make you less resilient.
3. Get your ZZ’s. Sleep is so important to most aspects of health including stress management. It’s vital to prioritize sleep and healthy sleep hygiene, especially during times of high stress.
4. Move more. Research shows that being sedentary is associated with higher stress levels.⁷ Using exercise to help manage stress will benefit health in other ways as well. 
5. Breathe deeply. Taking a deep breath in the moment or doing daily deep breathing exercises can help manage stress.
6. Have fun! It’s important to make time for play and do the things you love to do during times of stress. Whether you like to curl up with a good book or walk the dog, be sure to schedule time to relax and have fun during stressful times.

If you’re looking for additional support, try a relaxing supplements drink mix. Mood Mandarin Magnesium Powder is designed for those who experience occasional stress. Made with Magnesium Glycinate and L-Theanine, it helps support relaxation and soothe both body and mind.* The delicious mandarin flavor is a plus. Try any of our magnesium powder mocktail recipes to help unwind in the evenings.*

All these strategies will help kick on your innate coping mechanisms for stress. While you often can’t control the amount of stress you are under, you can influence how your body manages stress from a physical, mental, and emotional perspective. 

For more tips on nutrition, mindful wellness practices, and how to build a bedrock of wellness that lasts, follow us on Facebook @kalvits and Instagram at @kalvitamins! 

References

1. American Psychological Association. How stress affects your health. 2022;Oct 31. https://www.apa.org/topics/stress/health
2. Zafar M, Nauman M, Nauman H, et al. Impact of stress on human body: a review. European Journal of Medical and Health Sciences. 2021;3(3). https://www.ejmed.org/index.php/ejmed/article/view/821
3. Mayo Clinic. Stress symptoms: effects on your body and your behavior. 2023;Aug 10. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
4. Allcock L, Mantzioris E, Villani A. Adherence to a Mediterranean diet is inversely associated with anxiety and stress but not depression: a cross-sectional analysis of community-dwelling older Australians. Nutrients. 2024;16(3). https://pubmed.ncbi.nlm.nih.gov/38337651/
5. Jacques A, Chaaya N, Beecher K, et al. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neuroscience & Biobehavioral Reviews. 2019;103:178-199. https://www.sciencedirect.com/science/article/pii/S0149763418308613
6. Cortes M, Lousado J, Oliveira M, et al. Unhealthy food and psychological stress: the association between ultra-processed food consumption and perceived stress in working-class young adults. Int J Environ Res Public Health. 2021;18(8):3863. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8103503/
7. Yoon E, So W, Jang S. Association between perceived psychological stress and exercise behaviors: a cross-sectional study using the survey of national physical fitness. Life. 2023;13(10):2059. https://www.mdpi.com/2075-1729/13/10/2059