2 / 7
2
healing system. Positive self talk, daily affirmations, mindfulness, gratitude journaling, reading
Scripture, and listening to uplifting music can all increase a sense of wellbeing. What we take in
and consumed, will have a direct restorative or depleting impact on healing recovery and stress
resilience. This includes intentional lifestyle choices and daily rhythms that don’t tend to come
naturally during stress recovery. Eating healthy, balanced, and frequent small meals, being physi-
cally active, paying attention to your physical wellbeing, getting enough restorative sleep and rest,
are all vital for recovery.
Eat a healthy, balanced diet
What we eat during stressful times makes a significant difference in our mood and how our bodies
feel. When we are stressed, anxious, or depressed, there is a tendency to eat foods that are sweet,
salty, chewy, crunchy, or highly processed. These junk foods, such as cookies, snacks, starchy
foods, and sodas, usually include white flour, white sugar, caffeine, and fatty fried foods.
Although these “substances of choice” may temporarily hit the spot as “comfort foods,” or
“pick-me-ups,” processed foods are actually very harmful. A sugar fix, or caffeine buzz may offer a
quick boost of energy, but it is followed by a steep drop in blood sugar levels and metabolism that
can cause irritability, fatigue, and additional stress or anxiety, making it more difficult to recover.
That is why these foods are also known as “pseudo-stressors.”
Healthier options for stress recovery begin with eating small, healthy meals throughout
the day that help stabilize the recovery process for your body, brain, and emotions. Choose lean
sources of protein and whole fresh foods that could be grown from a garden and are full of rich
vitamins and antioxidants. The less packaged and processed foods the better. Eat foods rich in nu-
trients that help fight free-radical damage in the cells caused by stress and toxic amounts of stress
hormones. A diet rich in Omega 3’s often found in salmon, walnuts, flax seeds, and chia seeds,
help reduce inflammation and supports the recovery from stress, anxiety, and depression. Balance
blood sugar levels by eating smaller, more frequent meals and snacks that combine proteins and
carbohydrates. Increase fiber rich foods, and drink plenty of water to help balance blood sugar
levels and encourage the natural detoxifying process. Reduce consumption of caffeine, alcohol,
packaged foods, and sugar intake. If you want a healthier alternative, dark chocolate is great place
to start. It actually has healthy anti-oxidants and can satisfy that “sweet spot” in the brain.
Following a healthy, balance diet is a challenge during stressful times. It can be helpful to
practice mindful eating techniques by simply focusing on the foods that are being eaten, with-
out any distractions. Doing a mindful eating exercise for one meal a day will bring awareness to
eating patterns and food choices. Tracking food intake in a food journal can also be helpful by
visually seeing what was consumed for the day and paying attention to feelings before and after
each meal.