The Stresses of Today’s World

Life feels heavier than ever these days. From the constant buzz of social media to the never-ending to-do lists, it’s easy to feel overwhelmed. Add in financial pressures, family responsibilities, and the unpredictability of the world, and stress can feel like a constant companion. But while we may not be able to eliminate stress completely, we can take intentional steps to manage it and keep anxiety from ruling our lives.

Back in 2022, I had a complete mental health collapse. I pushed myself too far and ignored warning signs for too long. It went past just being a mental health issue and manifested as physical problems as well. I was burned out to exhaustion and had worried myself sick. My adrenal glands were shot and my nervous system was triggered to the point where my brain tricked my body into being in fight or flight mode pretty much 100% of the time. I was lucky if I could go a few HOURS a day without a panic attack. I was forced to take a break and work on healing many years of trauma to get my anxiety to a manageable level before I could work on the physical piece. But I’ve made huge improvements with time, patience, therapy, bodywork, and most importantly prayer and God’s grace. 

Continue reading to learn how I’ve been making small but impactful changes to protect my peace and improve my well-being. Here are 13 techniques that are helping me manage stress and anxiety right now. I’ve broken them down into four easy-to-manage topics; Prioritizing Physical Health, Nurturing My Mind and Soul, Strengthening Relationships and Boundaries, and Taking Action. 

Prioritizing Physical Health

Incorporating regular physical activity into your routine not only enhances physical health but also provides substantial mental health benefits, contributing to a more balanced and fulfilling life. But let’s be honest, sometimes it’s hard to press play on that workout or find time to do something for ourselves. So on days when you don’t feel like caring for your physical health remember these five reasons physical health helps with mental health:

1. Improved Mental Well-being

Regular physical activity is associated with better mental health and emotional well-being. Research indicates that people who exercise regularly experience lower rates of mental illness. Better Health Channel

2. Reduction in Depression and Anxiety

Engaging in exercise has been shown to reduce symptoms of depression and anxiety. A systematic review concluded that physical activity significantly lowers depression symptoms and improves the quality of life in people with mental illness. Health & Fitness Association

3. Enhanced Cognitive Function

Physical activity contributes to improved brain health and cognitive function, including better memory and attention. The Physical Activity Guidelines for Americans highlight that increasing physical activity directly contributes to improved mental health and overall well-being. Health.gov

4. Fewer Poor Mental Health Days

A study published in The Lancet Psychiatry found that individuals who exercise experience approximately 40% fewer poor mental health days per month compared to those who do not exercise. This suggests a strong link between physical activity and improved mental health. Welcome to UCLA Health

5. Decreased Risk of Mortality

Regular physical activity is associated with a 20% to 30% reduced risk of death compared to insufficient activity. This underscores the importance of physical health in overall longevity and well-being. World Health Organization (WHO)

So hopefully I’ve convinced you why physical activity is important for your mental well-being. Now here are six ways I prioritize my physical health to maintain my mental health.

Getting Enough Sleep

I am a BIG sleeper. I totally believe that a nap or a good night’s sleep makes anything better. I learned long ago that no matter how busy I am, I need to make sleeping a priority. I aim for 8-9 hours of sleep each night. Some people need more, some less. We go to bed early and wake up early in our house. I’m in bed no later than 9 pm and up no later than 6 am. But you find out what works best for you and do it. 

I like to keep work, phone, and television out of our bedroom so that my body knows when I lay down in bed it’s time to sleep. I also like soft lighting in the bedroom. I hang fairy lights and use electric candles, salt lamps, and a moonlight lamp to give our room a warm glow. I also make sure I wear comfy pajamas, keep our room at a cool 66 degrees, and rub some lavender magnesium lotion onto my feet before bed. 

I’m not the only one who talks about the benefits of sleep. Eating Well just released an article that shares this info, “Adequate sleep is crucial for mental well-being. It enhances cognitive functions, mood regulation, and emotional resilience. A consistent sleep schedule supports optimal cognitive function and memory consolidation.” 

Still not buying it? Listen to this…even God tells us in the Bible how important sleep is! In Mark 6:31 we learn that before Jesus is going to minister to a large crowd this happens:

When Jesus knew he had big stuff going on he encouraged his disciples to find some quiet rest time! But Jesus doesn’t just want rest for himself. We find out in Matthew 11:28-29 that Jesus will give us rest too! Read for yourselves:

And we are reminded in Psalm 127 that God grants sleep to those he loves. I don’t know about you, but I’m not one to argue with God! If it works for Jesus, it works for me. 

Staying Hydrated

Water is essential for mental clarity and reducing stress. I keep a water bottle with me at all times to ensure I’m drinking enough throughout the day. But why? Because I read in Eating Well that proper hydration is essential for brain health. Dehydration can impair concentration, increase irritability, and exacerbate feelings of anxiety. Drinking sufficient water ensures that the brain functions optimally, supporting mental clarity and emotional stability. 

Ok, how much is sufficient? Glad you asked. Health and fitness standards encourage us to drink half our body weight in ounces of water each day. I’m not a mathematician but I can easily figure this out and you can too. If you weigh 200 pounds, you divide that in half and get 100 pounds. You take the pounds away and turn it into ounces and you get 100 ounces. If you weigh 200 pounds, aim to drink 100 ounces of water each day. Easy peasy! 

Practicing Yoga

I always forget how much I love yoga until I stop doing it for a while and start again. This just happened to me recently and I fell in love with it all over again. It is such a great way to get some gentle stretching and deep breathing to help release tension. I always feel good and grounded after. 

Plus Yoga combines physical postures, breathing exercises, and meditation, all of which contribute to reduced stress and improved mental health. What a trifecta! Regular yoga practice has been shown to decrease symptoms of anxiety and depression, enhance mood, and improve overall psychological well-being.

I love using the yoga programs on BODi and YouTube. This is one of my favorite YouTube channels. You can find a yoga workout for any fitness level or length. Bonus it’s FREE!

Taking Magnesium Glycinate

I want to start by reminding you that I’m not a health professional and you should check in with your own health professional before taking any supplements. Both my naturopath and my ob-gyn suggested magnesium glycinate to me and it has been a game changer in helping me relax AND sleep better. 

Magnesium plays a vital role in brain function and mood regulation. Supplementing with magnesium can help alleviate symptoms of anxiety and depression. Additionally, magnesium aids in muscle relaxation and supports better sleep quality, further contributing to improved mental health. Holland & Barrett

I purchase my magnesium glycinate supplements right off of Amazon. I use three different products. The first is a 120mg capsule. I take two in the morning and two at night. This dosage was recommended to me by my naturopath. Your dosage may be different. I also use a magnesium oil body spray. I spray this on my feet, inner thighs, chest, inner upper arms, and my hands after my shower every day. At first magnesium spray can sting a little bit. It is a natural occurrence, but I just wanted to give you a heads-up. The last way I use this supplement is in a lotion that is blended with lavender that I put on my feet at night. 

Taking a Walk Outside First Thing in the Morning

Every single morning the first thing I do is let my dogs out of their kennels and get suited up for a walk. I bring each dog for their own “mommy walk.” I love this quiet, individual time with each pup. It is a great start to their day and mine. 

Morning walks, especially in natural settings, can boost mood and reduce stress. Exposure to natural light early in the day helps regulate the body’s internal clock, improving sleep patterns and enhancing overall mental well-being. Physical activity combined with nature exposure has been linked to lower levels of anxiety and depression. Hennepin Healthcare Medicine

Taking a Bath

A warm soak with Epsom salts and essential oils is one of my favorite ways to decompress. I make a habit of taking a nice long soak in the tub at least once a week. My family knows that not only is this time nonnegotiable, but that I’m not to be disturbed. Sometimes I add a face mask for some extra pampering and often I settle in with a book, audiobook, or my favorite YouTube vlogs. The boys call it my “Bacta Time.” If you’re into Star Wars like we are, you’ll understand! 

Whether it’s for me, Darth Vader, or Boba Fett, the results are the same. Immersing in warm water has a calming effect on the nervous system. Baths can reduce stress by lowering blood pressure and stabilizing heart rate. Adding magnesium flakes to the bath may further enhance relaxation and improve sleep quality. In addition, I add whichever essential oil I’m feeling drawn to that day.

Nurturing My Mind and Soul

I also prioritize nurturing my mind and soul through various practices. I learned that these habits can significantly enhance mental health. Here are some key benefits supported by research:

1. Reduced Anxiety and Depression

Engaging in mindfulness practices, such as meditation, has been shown to decrease symptoms of anxiety and depression. A study from the Icahn School of Medicine at Mount Sinai found that meditation can significantly influence brain regions responsible for emotional regulation and memory, suggesting its potential as a non-invasive tool for managing psychiatric conditions. New York Post

2. Enhanced Emotional Well-being

Incorporating rituals into daily life can provide structure, reduce anxiety, and foster a sense of security. These practices aid in emotional regulation and serve as effective coping mechanisms during stressful times. Congruence Counseling Group –

3. Improved Mood and Stress Reduction

Exposure to nature has been linked to numerous mental health benefits, including improved attention, lower stress levels, better mood, and a reduced risk of psychiatric disorders. Spending time outdoors can be a simple yet powerful way to nurture your mind and soul. American Psychological Association

4. Increased Happiness and Productivity

A national survey reported that individuals who practice self-care experience enhanced self-confidence (64%), increased productivity (67%), and greater happiness (71%). Prioritizing activities that nurture your mind and soul contributes to overall life satisfaction. Mental Health First Aid

5. Cognitive Benefits

Self-care practices have been proven to improve cognitive function. Taking breaks throughout the day enhances concentration, focus, and mental clarity, allowing for better decision-making and problem-solving. Creative Energy Candles

By dedicating time to nurture your mind and soul, you can experience these mental health benefits, leading to a more balanced and fulfilling life.

Now that you know why it is important, here are four ways I’m nurturing my mind and soul right now.

Prayer

Spending quiet moments in prayer helps me release my worries and refocus on what truly matters. Prayer has played a very important part in my mental health journey. Not only does prayer help me feel better, but it brings me closer to Jesus which ultimately helps me feel better. Prayer is very powerful and if it’s not something you’ve tried before you really should. 

I can remember as a newer Christian I was so embarrassed because I didn’t “know how to pray.” I had no clue where to start or what to say. So I started writing letters to God. Every single day I would read my Bible and I would write a letter to God in my notebook. I would ask for clarity on things I had just read, I would ask God questions, I would ask Him for help or I would just bare my soul to Him. The great thing is, that Jesus doesn’t care what you say in a prayer, just that you lift your concerns, sins, and blessings up to Him. I just didn’t know that in the beginning. I still have these notebooks and they are a great way to look back and see the things I was suffering through and how God had later answered these prayers. Sometimes the things were big and sometimes so small that they don’t even matter today. But by writing them down, I can see the ways they were answered in my life. 

After I got comfortable talking to Jesus on paper, I found I could speak to him out loud or in my mind depending on the circumstances. One of my favorite places to pray now is in my car. I love to turn the radio down and just talk to Jesus on my way to work, or my way home from getting groceries, or after dropping Cole off somewhere. I can talk away with no judgment and no interruptions. 

Jesus loves when we talk to him and bring our concerns and glories to him. 2 Chronicles 7:14 shares,

If we just talk to Him, He will hear and forgive us! Now I’m not saying that everything you pray for immediately happens like it did for Elijah in James 5:17-18,

Elijah was a special guy with a really special relationship with God, but He does hear us and He does answer those prayers in the ways HE best sees fit. It’s not always the way WE want it to work out, but trust me (and the Bible) that it will be answered.  

For goodness sake, even CNN thinks prayer works! Prayer has been associated with reduced feelings of isolation, anxiety, and fear. Engaging in prayer can foster a sense of connection and provide comfort during challenging times. CNN

Reading My Bible

Scripture is my anchor, reminding me to trust in God’s plan and lean on Him during difficult times. Every single morning I read from a daily devotional and additionally I read a chapter in my Bible. Currently, I’m reading through a reading plan on the Life and Teachings of Jesus. Some people follow reading plans, and some people open their Bible anywhere and start reading. If you are new to reading the Bible I would advise against starting in the beginning, Genesis, and going straight through to Revelation. While the Old Testament is certainly a very useful tool, it is harder to read for some people (like me!) when you are first getting into a Bible-reading habit. 

Listening to My Body

I’m learning to recognize when I need rest instead of pushing through exhaustion. I learned this the hard way when I was forced to slow down. Now I make listening to my body a huge priority. It is such a common understanding in our home that I can often hear Charles and Cole encouraging me and each other by saying things like, “It’s ok to take a break, your body needs it!” That is music to my ears. I feel like I’m doing my job right by raising a son (and let’s be honest raising a husband) that are learning to not only listen to their own bodies but also respect other people who are listening to their bodies. 

Being attuned to your body’s signals is crucial for mental well-being. Recognizing signs of stress or fatigue allows for timely self-care, preventing burnout, and promoting overall health. This mindfulness fosters a harmonious relationship between the mind and body, enhancing emotional regulation.

Giving Myself Grace

What does that even mean? Instead of being hard on myself, I’m choosing self-compassion and reminding myself that I’m doing the best I can. 

Practicing self-compassion, or giving yourself grace, involves treating oneself with kindness during times of failure or difficulty. Research indicates that self-compassion is linked to reduced levels of depression and anxiety, as well as improved emotional resilience. By silencing self-criticism and embracing self-kindness, individuals can better navigate life’s challenges. University of Rochester Medical Center

There is not a day that goes by that I do not wake up and try my very best. Day by day that looks different. There was a point in time when getting myself out of bed was the best I had for that day and you know what? I celebrated it! Some days I can take on the world and the to-do list that comes with it. Other days I can change out of my pj’s and into lounge ware and call it a day! Regardless of what you’ve accomplished each day, recognize that you made it, you gave it your best and each day looks different. 

Now listen, if God can give me his grace, unearned, I can give myself grace!

Strengthening Relationships and Boundaries

Setting boundaries and practicing healthy communication are essential for maintaining mental well-being. 

Two ways I’m doing this are by:

Communicating

I’m working on having open and honest conversations with my family and friends to help me process my emotions and feel supported. Especially if I’m feeling wronged or upset by something someone has said to me. This has been VERY hard for me to do. I was raised in a household where my thoughts did not matter. One person in our household had a say for all people. Speaking up was punished and not accepted. It has taken me a very long time to learn that this was a THEM problem and not a ME problem. 

Here are some ways communication helps you:

• Clear communication helps prevent misunderstandings, reducing unnecessary stress
• Open and honest communication fosters trust and deeper connections
• Speaking up for your needs reinforces self-worth
• Healthy communication helps you express emotions rather than bottling them up
• Communicating expectations with employers, family, and friends reduces overcommitment
• When you express your needs and set limits, you develop self-awareness
• Good communication allows for constructive feedback, leading to growth

Setting Boundaries

Whether it’s limiting social media time, saying “no” to extra commitments, or carving out quiet moments for myself, protecting my energy is essential. Once again, I learned this the hard way. 

Burnout is real and it happens when we say yes to everything. Most of us do this for our kids. We want to make sure our kids have every experience they want so we say yes to the bake sale. We say yes to coaching the sport. We say yes to the travel team. We say yes to the PTO. And we keep saying yes and piling on more and more. 

Guess what happens then? Those kids that you love so much that you are willing to take everything on for, get the worn out, stressed out, ready-to-snap mom. Do you want that mom parenting your kids so you can say yes to one more thing? 

Now I’m not judging you because I was there too! Extra shift at work? Sign me up! Church need someone to volunteer? Of course, it has to be me! The family wants someone to bring an item to the potluck. Well, obviously I’ll bring three things! 

Girl! I get it, I was so there. I learned that not only did my family deserve better, but so did I. And when I really looked into the reason I was saying yes to everything, it was so I looked good. I was THE mom. I was THE coworker. I was THE family member. You know the one that could be counted on to pick up the slack. The one who would always say yes and push through. It looked so good on the outside but felt so terrible on the inside. 

Here’s my advice for you. JUST STOP. No one thinks you are a superwoman. Do you know why they keep reaching out to you to organize one more thing? It’s not because you are the best organizer or the one they can count on. It is because other people set boundaries and they know you don’t so they can take advantage of you. Ouch, I know. But sadly, it’s so, so true. Please stop doing this. And please, for the love of God stop saying you’re doing it for your children!

Need more than just me ranting at you? Ok, here are some researched reasons to set boundaries:

• Setting boundaries ensures you don’t take on more than you can handle, preventing burnout
• Boundaries help protect your emotional energy and prevent toxic dynamics
• Saying “no” when necessary helps you prioritize your well-being without guilt
• Boundaries create space for self-care, reducing emotional exhaustion
• Setting clear boundaries between work and personal life prevents burnout

Still not sure? Here’s what the Bible tells us about setting boundaries:

If your hands are full with everyone else’s stuff, there is no room to carry your own things. The things that God actually wants for you and your family.

Boundaries are like muscles, you need to strengthen them. When you start strengthening them, it will hurt to say no, it will be hard. This is what the book of Matthew tells us about that:

If you have to think about it and it’s not an automatic yes, then trust me, it’s a no. One of my favorite speakers, Jen Hatmaker once said something along the lines of, every yes to someone else is a no to something with my family. Ouch, the truth hurts, but sister is it true?!

Taking Action Against Stress

Last but not least take action.  I learned this tip recently from a friend. When you are feeling overwhelmed or anxious take an action or step to resolve whatever is bothering you. Sometimes, the best way to reduce stress is to tackle the source. Whether it’s organizing my home, meal prepping to make life easier, or setting goals, I feel more at peace when I take control of what I can change.

So if you are stressed about your finances, sit down and balance your checkbook. Your house is an overwhelming mess, clean one room. Can’t do that? Clean one surface in one room. Worried that you are not eating healthy enough? Add one healthy choice to one meal. As long as we are taking action, we are doing the right thing!

Final Thoughts

Stress and anxiety may be a part of life, but they don’t have to control us. By making small but intentional choices, we can create a more peaceful, balanced life. If you’re feeling overwhelmed, start with just one or two of these techniques and build from there. Remember, you are not alone in this journey—give yourself grace, seek support, and take it one step at a time.

What are some ways you manage stress and anxiety? I’d love to hear from you in the comments!