Folks are struggling with multiple external stressors that are out of their personal control, with 27% reporting that most days, they are so stressed they cannot function, according to a poll conducted for the American Psychological Association. African American seasoned adults, however, have also experienced cumulative race-related stressors that negatively impact their physical and mental health. High levels of cumulative stress put many Black people at high risk for heart disease which can lead to heart attack and stroke.
Some folks might require meds to help get themselves centered. For others who would rather go the natural route to calm their stress, try implementing the following suggestions in your life:
Take a bath
When was the last time you took a soothing hot bath, closed your eyes, and just let your thoughts travel to a calm place? A bath helps to center the body and mind. It releases toxins from your body that slows everything down and makes your brain feel cloudy in a good way. It relaxes your muscles and allows your body to enter a state of rejuvenation. The body and mind are directly related – calm body, calm mind. Remember, our grandparents used Epsom salts in their bathwater? Well, Epsom salts soothe tired and achy muscles, so the pains you’re experiencing are bathed away.
How about revisiting your childhood with a good ole bubble bath! Play with the bubbles. Make yourself a mask of bubbles! Remember how fun and carefree life used to be as a child bathing in a bathtub full of bubbles?
Get quality sleep
The most commonsense trifecta of self-care is eating nutritiously, exercising, and getting enough sleep. Getting enough sleep helps keep your immune system running at peak so that you can fight off infections. Sleep restores the body, improves concentration, regulates mood, and sharpens judgment and decision-making. When you are well-rested, you can keep stress in check.
Recite a prayer or mantra
If you feel the world is spinning out of control, reciting a prayer or contemplative mantra can remind you to come back to your center, let go of the worry that’s gripping you, and simply let life take over. Creating calm amid stress via praying or reciting a mantra, provides a place of stillness for our souls to settle those scary racing thoughts.
Here is a prayer for calm when all seems chaotic in this world:
Lord, this life’s troubles overwhelm me. Families shatter. Politicians sway. News reports devastate. Darkness grows. Grace seems to hide. Do my efforts matter? What’s the point in keeping on when all I want to do is curl up in a ball and hide? Your presence sustains me in this difficult time, and I rely on your strength to stand up and stand firm.
Grow my faith, so I am not swayed by despair. Calm my heart as it rests in you and let me know that you are near.
Or…
Repeat the following mantra…
“Nowhere can man find a quieter or more untroubled retreat than in his own soul.”
Introspection is one of the most calming ways to relax, because it’s a reflection of who you are.
Work stress out through exercise
You don’t have to remain sedentary all day just because you are retired! Get up and move! Staying active not only keeps your body healthy physically (keeping your risk of chronic health issues down); it also helps up your mood and well-being. Exercise releases endorphins (hormones that make you feel good), sharpens focus, and aids sleep.
Re-energize with high-protein foods
If you feel stressed or zapped of energy, and are struggling to get through your day, try eating high protein foods. Studies show that eating foods high in protein can also help you lose belly fat, increase muscle mass, lower blood pressure, fight diabetes, and more. Instead of reaching for fatty foods, try any of the following high-protein foods to help you jump over emotional hurdles with ease, and get back to life refocused, refueled, and less overwhelmed:
Eggs
Oats
Cottage Cheese
Chicken or Turkey Breast
Almonds
Greek Yogurt
Broccoli
Lean Beef
Pumpkin Seeds
Shrimp
Peanuts
Brussels Sprouts
Salmon
Take a whiff to destress
For many, headaches and stress go hand-in-hand. So, the next time you feel a migraine brought on by stress, whiff green apples! In a study from the Smell & Taste Treatment and Research Foundation in Chicago, people with migraines who sniffed the scent of a green apple experienced a drop in pain. It’s thought the smell might reduce muscle contractions in the head and neck that leads to pain.
The scent of lavender also significantly lowers anxiety levels. Try lighting a lavender candle or taking a whiff of lavender oil the next time you feel anxious.
Drink a healthy mocktail
Many beverages can have an instant calming effect on distress. So, before you reach for the vodka, try a non-alcoholic drink instead that is also good for you:
- Decaffeinated green tea—contains over 700 compounds and one of its most talked-about ingredients is L-theanine an amino acid that promotes relaxation and sharpens concentration and focus
- Water—enhances the release of endorphins, the feel-good hormone that leads to a diversion from anxiety and stress
- Vegetable fruit juices—high in berries, cantaloupe, mango, and green leaf veggies gives you better stress management, and reduces mental and physical reactions to anxiety
- Valerian tea—improves sleep and has potent relief effects on anxiety and stress via its effect on the GABA quantity in the brain. The GABA (Gamma Amino Butyric Acid) compound serves to calm anxiety and regulate nerve cells. Valerian is rich in acids that increase the GABA chemicals in the brain. The anti-anxiety drugs Xanax and Valium offer the same basic mechanism logic as valerian tea except the latter is safer.