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Eight Proven Tips to Stop Feeling Stressed Out, Overwhelmed & Totally Exhausted

Eight Proven Tips to Stop Feeling Stressed Out, Overwhelmed & Totally Exhausted

Are you one in five people that feel anxious all of the time or a lot of time? A 2014 survey of Mental Awareness Week in UK shows only one in twenty people never feel anxious. According to Anxiety & Depression Association of America (ADAA), women are more likely to feel anxious than men. Wait, there’s more! One-fifth of people who have experienced anxiety do nothing to cope with it. Comfort eating is used by a quarter of those who suffer with feelings of anxiety, and women and children are more likely to use this way of coping.

Is that normal?

We accept these feelings as a part and parcel of our fast paced digital lives. As we go about our routines, we brush these little pesky feelings as a one-off and accept the signs as bad habits, tiredness, sugar cravings, or poor sleep, only to cause further damage in terms of confidence, relationships, health and our lives.

Anxiety is a very real and unpleasant physiological condition and not one that we can brush off. It is created by over-stimulation of the adrenal glands. Adrenal glands are tiny organs sitting just above the kidneys and secrete hormones including cortisol and adrenaline. They produce the hormones Pregnenolone (the Mother Hormone), DHEA, estrogen, progesterone and testosterone, cortisol and epinephrine (adrenaline). The adrenal glands are your body’s first line of defense against the stresses of daily living – they give orders to the reproductive organs, play a role in thyroid function and metabolism and regulate the fight-or-flight stress response.
Cortisol is the main stress hormone made in your adrenal glands and it’s designed to get you out of danger. When you’re in a stressful situation, you feel the positive effects of cortisol – the rise of energy, the sharp focus, the charge.

Cortisol has 3 main jobs: raise blood sugar (to feed muscles so you can run or fight), raise blood pressure, and modulate immune function.

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There are two key points about a healthy stress response that need to be emphasized: first, it takes priority over all other metabolic functions in the body and second, it wasn’t designed to last very long.

Our ancestors used this response to escape life-threatening situations, like fleeing from wooly mammoths. Their adrenals would release adrenaline and cortisol which would immediately increase their heart rate and blood pressure, release energy stores for immediate use, shut down digestion and other secondary functions, and sharpen their senses. Thousands of years later, our bodies still respond the same way, except nowadays we are not running away from anything. In the past there would be acute moments of stress followed by periods of rest, but today we are in a constant state of less-threatening but chronic stress – tight deadlines, a mean boss, bills, demanding partner, your teen hanging with the wrong crowd – the list goes on…

If this were to happen once or twice a month it would be okay, but for most of us it happens every single day with absolutely no let-up. This eventually leads to what is known as the “cortisol switch,” where your body not only recognizes the positive aspects of cortisol but starts recognizing the negative aspects of cortisol too.

Example: You drink a cup of coffee and feel like a rock star for 30 minutes. Ready to take on the world! Then you hit a wall and get all anxious and jittery. Your blood sugar drops and you begin to feel heavy and deflated.

If you have been stressed for several months or years, you probably have chronically elevated blood cortisol levels. Cortisol promotes abdominal weight gain, cravings, and makes weight loss very difficult. High cortisol suppresses your immune system. If your cortisol has been cranked up for a long time, there usually comes a point when your adrenal glands simply can’t pump out enough cortisol anymore; they become exhausted. This stress and total burn out of adrenal glands is known as Adrenal Fatigue or Dysfunction.

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How do you identify adrenal exhaustion?

Feeling tired but wired
Not feeling rested after a night’s sleep
Light, broken sleep
Strong cravings for sugar and/or salt
Feeling overwhelmed like you cannot cope with what life throws at you
Feeling tired in the morning but getting a burst of energy anywhere between 4:00 and 8:00 p.m.
Poor memory, brain fog and lack of concentration
Weakened immunity and recurring infections

If the adrenals are constantly over-worked, the entire endocrine system becomes deficient and stops functioning properly. This is why the food you eat and proper stress management is crucial to begin healing your hormonal imbalances. Once your adrenal function is restored, cortisol production is reduced and your adrenals resume normal function and production of hormones.

Sadly, many in the conventional medical world do not acknowledge adrenal conditions unless they are severe diseases such as Cushing’s syndrome (excess cortisol) or Addison’s disease (severe lack of cortisol usually caused by autoimmune disease). Milder forms of adrenal imbalance can definitely impair the quality of your life and produce quite severe symptoms. The first step is to get yourself tested. You are supposed to have higher cortisol in the morning and lower levels in the evening, but this pattern is often reverse in people with imbalanced adrenals.

How to treat adrenal exhaustion?

1. Try to get adequate sleep. People with adrenal fatigue often have poor quality sleep. Your adrenals will greatly benefit if you can unplug and get in bed by 10:30 p.m. The hours before midnight are more restorative to your body.

2. Try to reduce the stress in your life or look for more effective ways of dealing with it. Make self care non-negotiable. Massage, meditation, yoga, counseling, reading, or going for a walk are some ways you can unwind.

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3. Steer clear of stimulants. I have nothing against caffeine, but people with adrenal fatigue should really eliminate it out of their diet. It is also best to keep your alcohol consumption to a minimum, especially before bed. It can help you feel drowsy, but it does reduce the quality of your sleep.

4. Minimise your salt and sugar intake. If you often crave these foods in order to keep you going, try to indulge in healthier versions instead. Try swapping a packet of crackers with some olives instead. When it comes to sugar, small amounts of fresh dates, manuka honey or maple syrup are healthier alternatives. These foods are so intense in flavor, that you only need small amounts to appease a sweet tooth. As your energy levels improve, you will stop having these cravings.

5. Make sure you eat enough protein and good fats. This will help to keep your blood sugar stable throughout the day, reducing the energy slumps caused by a blood sugar crash.

6. Most of the Vitamin C in your body is stored in your adrenal glands. Your adrenal glands will struggle to function if you don’t consume enough Vitamin C, so be sure to get a variety of fruits and vegetables in your diet.

7. Magnesium is calming to the muscular and nervous systems and it allows the adrenals to repair themselves. Taking some magnesium before bed should also help improve your sleep quality.

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8. Find out if you have a food allergy or intolerance. Eating foods that your body cannot tolerate is a major physical stress on your body. You may need a nutritionist’s help in uncovering hidden food sensitivities.

Repairing and nourishing these tiny glands would not only protect you from chronic illnesses, but also improve your mood and anxiety. Remember there’s an important difference between giving up and letting go. So let go of the stress. Take the first step with mindful eating.

Featured photo credit: Shutterstock.com/Stockette via shutterstock.com

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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