I’m the first to admit that I can become physically affected by stressful situations. Tensing in my jaw, neck and shoulders is usually my red flag that stress has taken over. Whether we like it or not, stress affects each and every one of us at some point in our lives. It’s pretty crazy that this is yet another thing we have to manage in our busy schedules. Unfortunately, stress is something that can manifest itself in various ways. Whether it affects you physically or mentally, it’s without a doubt unhealthy.

Biologically, stress begins in your adrenal glands, which are actually located in the lower back area, sitting on top of your kidneys. When you are under stress, you increase the production of two hormones called adrenaline and cortisol. When these two hormones stay active for too long, stress becomes chronic and that’s when your health becomes severely affected. Physical symptoms of stress can include: rapid heart rate, headaches, uneasy stomach, muscle tension, difficulty sleeping or lack of energy. It’s a good idea to take note of when and how often these symptoms are occurring.

Stress can be caused by so many factors. Overwhelming yourself with more than you can handle is probably the most common. Work or school, family issues or a negative environment are all factors, and the list can certainly go on! The question is, how can we possibly deal with it all? I’ve been lucky to have always had physical activity to lean on when stress became overwhelming. As we all know, a good sweat releases more than just water! The fact is, we need more than a workout. Life will always be filled with bumps on the road that we may not have any control over. The only thing we can control is our reactions. Various challenges or unfortunate events should force you to take a step back and put your stress levels in perspective. You can minimize your stress by detaching yourself from things that create negativity in your life. You can switch your schedule to a more balanced one. You can do a lot of things that can release stress. But first and foremost, it’s important to recognize when you are under stress in order to control it.

Stress and anxiety often go hand in hand. A lot of the time our immune system sends us obvious signals that we are under stress by becoming more susceptible to illness. If you keep getting sick, it’s an obvious sign your body is run-down and trying to tell you to take it easy. If you’re feeling tense, having trouble sleeping, suffering from migraines or heart-palpitations, these can all be clear signs related to stress. Not getting enough sleep or not feeding your body the proper nutrients also contributes greatly to how you handle and are affected by stress.

Nutritionally, it’s important to focus on stress-busting foods. Stick to healthy fats and proteins like avocados, olive oil, whole eggs, organic turkey or chicken and full-fat organic yogurts or cottage-cheese. It’s especially important to keep your blood-sugar stable so that those hormones, adrenaline and cortisol, stay at bay. That sudden urge to eat everything in sight is also stressful on the body and internal organs. It can completely be avoided with healthy, consistent eating.

Many people like myself look to exercise as a helpful tool in relieving stress. While this is an incredible stress release, learning how to breathe properly through exercises like mediation is essential to muting the mind and dealing with stress. It’s much harder than it sounds and one of my biggest challenges, but it’s definitely the missing link in our fast paced lives. If meditating seems too far out for you, even a few quiet moments at the end of the day in a quiet space with some deep inhales and exhales would certainly help. A bath with calming essential oils such as lavender or diffusers are a great way to end your week. Drinking teas like chamomile or adding a supplement of magnesium powder to your tea are all little ways that can help calm you down.

Creating a sense of balance by learning to make the time to take care of your whole self (mind, body and soul) is a great way to implement positive change. Focus on creating a lifestyle and environment that is healthy, active and balanced for YOU. Make small changes, and eliminate unnecessary stressors in your life that you can control. Remember to inhale and exhale, and focus on the good around you.