13 highly effective ways to take control of your health when the world around you seems to be falling apart

A global pandemic. Unrestrained wildfires. Record unemployment. Racial tension. An election in a highly divided country.  If you would’ve asked any American in 2019 if they could’ve foreseen those circumstances in 2020 you probably would’ve received a resounding NO!
 
The truth is, life is unpredictable. We take for granted the peaceful, quiet, easy times. But for the overwhelming majority of human history, life on earth has been filled with strife and hardship. But despite what the news wants us to believe, the world in recent decades has actually grown increasingly peaceful.
 
But this doesn’t make our present troubles feel any less real. We shouldn’t minimize or trivialize the current state of affairs that we find ourselves in. We have some real work to do if we are going to make any progress towards addressing the injustices around us.
 
We don’t have to roll over and submit to the times. We don’t have to accept the status quo. Feelings of helplessness are not helpful! So what can we do to empower ourselves?
 
Mind & Body
I’m a strong believer in the mind-body connection. A healthy mind is a strong body and vice versa. This is why AndiamoFit spends an equal amount of time addressing mental health. Having worked 5 years as a nurse in mental health, I bore witness firsthand to the powerful connection between the mind and body.
 
As a nurse and health coach, I am not going to try to solve all the world’s problems here. My focus is primarily on how we can make ourselves stronger and more resilient. The stronger our minds and bodies are, the more adept we will be at confronting the complex problems all around us. This is where I come into the picture.
 
Granted, things at the moment may feel unfair, scary and uncertain. This makes it all the more important to find what you can control in your life. We need to develop healthy minds and bodies in order to face life’s many challenges. We need energy, positivity, strength and optimism to get us through. Keep on reading to discover things that we can do in order to stay healthy and strong (and most importantly, sane!) during rough times.
 
A word about stress
Not all stress is bad for us. Being exposed to stress is a part of everyday life. Every single living being on earth experiences stressors. It’s part of the deal and it’s the price we pay for being alive.
 
It’s neither a good nor bad thing to be exposed to stress. This goes for mental stress as well as physical stress. But there is such a thing as “good” and “bad” stress. Big life changes like getting married, buying a house, getting a new job, having a baby are stressful events. But despite being stressful, these are not necessarily bad events. (stress surrounding positive events is called “eustress”).
 
 But too much of the wrong kind of stress can wreak serious havoc on our bodies. Long-term stress is a killer. Long commutes, work stress, financial stress, chronic illness, relationship problems, and the barrage of never-ending negative news surrounding us…these are the types of stressors we want to avoid or at least build resilience to. But how?
 
Resilience
We actually need to be exposed to some stress at least once in a while in order to develop resilience. With resilience comes growth. Resilience is defined as “the capacity to recover quickly from difficulties”. Life never gets easy but with resilience, life can actually seem easier. We face a challenge, we bounce back fast and we push on.
 
13 ways to take back control

• Put things in perspective

Ask yourself what is going right at this time in your life. If you look hard enough, surely you will be able to find something.  There is an abundance of research on the benefits of gratitude. Gratitude can almost immediately put you in a better frame of mind and in a better mood. This clearer, more positive mind can help you tackle those bigger problems.

• Think of previous times you mastered adversity

Chances are you have numerous examples of times you’ve overcome difficult times. When was the last time you felt overwhelmed or stressed out by something? How did the stress end? What got you through it? Draw strength from these experiences. Remind yourself that you’ve pulled through before, so you can pull through again.

• Limit news consumption

This one is a must in order to preserve your sanity. You can still be aware of current events. No need to become an ostrich. But limit the amount of time you expose yourself to negativity. The news wants ratings and typically it’s the depressing, scary stories that get all the airtime. This can cause a distorted sense of reality, making the world appear to be a much uglier place than it really is.

• Make a plan

The first step towards making a change is to make a detailed plan. Think about what changes you can make now and how you can go about making them. But first, a word of warning here: Don’t be one of those people who end up with paralysis by analysis. Don’t confuse planning with taking action. Some people spend their entire lives planning for something better only to find themselves at the end of their lives and suddenly out of time.

• Take action however you can

Don’t like the current state affairs? Go out and vote. Vocalize your opinions. Share your ideas with others. Don’t like your stressful job? Don’t wait until tomorrow. Start applying for a new job today. Take action or stop complaining.

• This too shall pass

No sensation, situation or feeling can last forever. This goes for the good as well as the bad. Life is dynamic and ever changing. Everything around us is in a constant state of evolution. If you find there really isn’t much you can do in the moment, remind yourself that it will pass. And revert back to the things in your life that you actually can control.

• Ask for help

I am a strong proponent in asking for help when you need it. I don’t necessarily mean that you have to seek professional help. Although by all means that option should always be on the table. Ask for help from your friends and loved ones when you feel overwhelmed. Your support system is there for you for this very reason. You are there for them when they need you. Allow them to return the favor. Those with stronger support systems are often more resilient.

• Have some fun

Sadly, playfulness is a trait often restricted to children. Do you feel guilty for “wasting” time on lighthearted activities?  We need to rid ourselves of this notion immediately. Nothing that lifts our spirits should ever be considered a waste of time. De-stressing is critical for the mind and body. Don’t ever be ashamed to let loose and be silly once in a while. Life is just too short to be taken too seriously. 

• Limit time spent on social media

Social media makes us compare ourselves to others and not in a healthy way. Competition is not in itself a bad thing. Competition can make you strive to be a better version of yourself. But the problem with social media is that it only shows a small (often times deceptive) glimpse into a person’s life. It only tells part of the whole story. What results, is you ending up feeling less than adequate.

• Eat nourishing foods

To deal with stress, we need a sharp mind. We need energy. We don’t need sugar crashes. We don’t need “hangryness” to be added to the equation! Fill yourself up with foods that nourish the soul. Fresh, whole, minimally processed foods that provide energy rather than deplete it. Your body only functions as well as the fuel that it receives. Feed it junk and don’t be surprised when it breaks down. Feed it well and watch it thrive.

• Get enough sleep

Getting sufficient sleep is quite possibly the single most important thing when it comes to dealing with adversity. Sleep is regenerative, restorative and we simply cannot function optimally if we don’t get enough of it. Make sleep your number one priority and make no apologies for it. Shut down the blue light a couple hours before bedtime and develop a nighttime routine that outshines even your morning routine.

• Exercise

One of the best ways to assume the feeling of control in your life is to exercise. Move your body. Nothing feels as fulfilling and motivating as an amazing workout. Exercise releases endorphins and endorphins help combat stress. It preps your body for real stressors and therefore makes it more resilient over time. Exercise is also a natural mood booster and anxiety reliever.

• Go outside

Nature has a tendency to slow us down. Sometimes the world is just spinning too fast around us and we just want to get off the ride for a while. Nature moves at a far slower pace. There is an abundance of soothing sensory experiences to be found in nature if one simply takes the time to absorb them. Turn that annoying phone on silent and just be in nature. Connect with it. Chances are, you will come back feeling calmer and less stressed every time.
 
Examples
I’ve found what works for me to keep a level head during these crazy times. Regularly unplugging from the world can be quite therapeutic. Some examples of socially distanced exercise ideas that can help you unplug include: Taking walks, hiking, kayaking, bicycling, YouTube workouts, weight lifting, Frisbee, tennis, music (dance!), jogging, yoga tai chi and swimming.
 
With an energized, healthy body, the world becomes your oyster. If it’s a social cause that’s keeping you up at night, discover ways that you can mobilize into action. Sitting idly and passively on the sidelines can only lead to a cycle of anxiety. Anxiety, after all, is unchanneled energy. Taking action, any action, no matter how small it may seem, will get those wheels in motion. You feel better almost immediately. Find your sense of purpose and see what you can do.

So what can you do today to take back control? Try these 13 tips and maybe discover your own. Because life is simply too short to let stress get the best of your health....