Stress has a way of snatching the air right out of a well-ventilated room. One minute everything is calm, and the next you are in a full-blown panic attack. Your heart is racing, sweat is dripping from your forehead, and you cannot seem to remove tension from your body.

In the short- term, our bodies can typically handle mild forms of stress. It is the long-term stress that seems to do the most damage. Our bodies stress response system, fight or flight was designed to address short-term imminent threats.

The problems arise when the body is constantly sent signals of threat in the form of stressors such as: lack of sleep, over-working, poor diet, overeating, excess anger, and much more. Our fight or flight mechanism is now working much harder than it should, to the point of being pushed into a constant state of stress. Long-term stress can lead to a cascade of health issues, including such things as: inflammation, weight gain, high blood pressure, digestive issues, and chronic disease.

Our immune system also joins the battle to fight stress by increasing the production of disease fighting white blood cells and releasing cortisol into the bloodstream. Once the short-term stressor is removed, the immune system returns to its baseline. According to an article in Active Beat Magazine, the author states: "When chronic stress occurs, the immune system never returns to baseline but stays at a higher stimulated level."

The good news is there are many ways to reduce stress levels. Including just a few of these practices daily, can support a low stress lifestyle.

Walking: Moderate walking can be an effective method at lowering stress hormones, while raising the "feel good" happy hormones. Adding a soothing meditation app like Calm or Headspace can add another layer of zen to your walk.

Breathing Exercises: Breathwork has been shown to successfully lower blood pressure, slow down the heartbeat, and boost immunity. Focusing on your breath can develop a higher level of self-awareness, that can change how a stressful situation is viewed.

Here is a quick example of a de-stressing breathwork exercise:

1. Sit in a comfortable position, feet placed on the ground with arms resting on your lap.

2. Close your eyes and release any tension felt in your body (shoulders are a common place to hold tension.)

3. At a slow calm pace, breathe in and count 1....2....3....4

4. Hold that same breath and count 1....2....3....4

5. Now release your breath softly and count 1....2....3....4....5....6....7....8

As you do this exercise, focus on gently blowing out tension, anger, panic, fear, hurt, worry, or any negative emotions you are experiencing that can cause stress. This can be done discretely any time you are feeling anxious and want to relieve some stress.

Aromatherapy: Inhaling a calming scent can bring a sense of awareness and focus into any trying situation. The U.S. Food and Drug Administration (FDA) does not regulate essential oils.. Use only therapeutic-grade oils that do not contain synthetics and are 100% natural.

Using good quality natural oils can be a good way to reduce stress and positively impact mood. Try placing 1 or 2 drops of essential oil on your palm (I like Saje Natural Wellness Lemon 100% Pure Essential Oil) along with a carrier oil such as coconut or almond oil. Rub your hands together then create a tent or a cup (imagine making a mask with your hands) and place your hands over your nose and mouth. Now breathe in deeply, close your eyes and allow the scent to transport you to a restorative place, like watching a near by waterfall or walking through a lush green rainforest. Do this whenever you need a quick relaxing get away.

Bath/Shower: According to a survey conducted by Kelton Global on behalf of GROHE, 45%of adults say, "showering helped them to relieve stress during the pandemic: Women in particular said they viewed it as a form of self-care." Both can be simple tools to combat stress and recharge energy. Adding things like Epsom salts, essential oils and herbs, can transform any bathroom into a relaxing spa experience.

Managing stress has become a full-time job for most of us. Stress will always have the potential to negatively effect our health and well-being. The great news, is that it does not have to negatively effective us.

Using various tools we learn along the way, can help keep us happy, healthy, and stress free. The next time you are in a stressful situation, remember to grab your favorite essential oil, and allow your breathing to help you release that harmful stress.

Monica Ewing, NTP

Noire Nutrition