During the past several weeks we have witnessed ongoing violence and tragedy in the Middle East. Since that time both antisemitic and anti-Muslim hate crimes have greatly increased.
I have been stressed by this turn of events, feeling the effects in my mind and body.
I have spoken with friends, family, patients, and colleagues who are stressed about the conflict, hate, and violence in the world. This has caused tension among people with differing political and religious views.
I have been thinking how we can process and buffer the stress so it doesn’t make us sick.
How does one ground, calm, and soothe oneself in the face of fear and uncertainty?
Here are Helpful Tips that may mitigate the harmful effects of fear and stress on our minds and bodies:
1. Mindset: Try and maintain a positive Mindset in the face of negativity. Do someone a good turn. Connect with friends, families, and communities for social support.
2. In the Moment Stress Relief: If you are feeling very stressed, and you are having physical symptoms such as chest pain, head pressure, or other worrisome symptoms, seek medical attention immediately. If all ok, then try this “4-7-8” Mindful Breathing technique popularized by Dr. Andrew Weil, to calm yourself down.
3. Self-Care with the Don’t Mess with Stress™ Core 4:
a. Diet – Limit or avoid processed foods including sugar which can inflame your body. Eating sugar may also increase anxiety.(1) Eat a Mediterranean Diet to also decrease inflammation. (2) Make sure you drink enough water.
b. Meditate or Do Yoga daily – Cultivate a daily practice to build resilience and centeredness. See Chapter 2 of Don’t Mess with Stress™ (3)
c. Walk, Move, Exercise, Dance – It gets the endorphins flowing. Do not start an exercise program without seeing your physician.
d. Sleep – Have a consistent bedtime before midnight and a consistent wake time with ideally a one hour wind down before bed. If having trouble falling asleep or staying asleep try Cognitive Behavioral Therapy for Insomnia (CBT-I) to help you sleep. One free app which I like is CBT-I Coach If trouble sleeping persists, please see your physician or health provider.
4. Environmental Control: Limit exposure to the News both online and on TV. Avoid buying trigger foods and sweets so you won’t be tempted to indulge.
I hope that these tips are helpful for you as you navigate through these challenging and uncertain times.
A Thanksgiving Wish:
I wish you and your loved ones a peaceful, harmonious, and joyous Thanksgiving.
To Your Health,
Appointments with Dr. Jill Baron
To book an appointment with Dr. Baron for a Comprehensive Medical Evaluation to optimize your health and well-being, please call 646-472-5043 or email Kristine at firstname.lastname@example.org.
References and Resources:
1. Kose J, Cheung A, Fezeu LK, Péneau S, Debras C, Touvier M, Hercberg S, Galan P, Andreeva VA. A Comparison of Sugar Intake between Individuals with High and Low Trait Anxiety: Results from the NutriNet-Santé Study. Nutrients. 2021 Apr 30;13(5):1526.
Please feel free to read my past Newsletters on my blog Dr. Jill Baron Newsletters and Blog which has helpful tips for you to feel good and optimize your health.
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Disclaimer: Please note that the content on this Newsletter does not constitute medical advice. Please consult with a physician before making any medical, nutritional, or lifestyle changes recommended in this Newsletter.