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9 DEEP STEPS TO HEAL FROM STRESS & ANXIETY

JUNE 24, 2019 | BY MARK ANDERSON | PHOTOGRAPHY, MUSIC

1. Understand That Anxiety Is Not the Enemy

Anxiety is not a failure or a weakness.

It is your nervous system trying to protect you after stress or trauma.

 

🌱 Reminder:

Nothing is “wrong” with you. Your body learned survival — now it can learn safety.

 

? Healing begins when you stop fighting yourself.

 

 

 

 

2. Regulate the Nervous System Before the Mind

 

 

You cannot think your way out of anxiety when the body feels unsafe.

Calming the nervous system is the foundation of healing.

 

Practice:

 

• Slow breathing
• Gentle stretching
• Warm showers
• Nature grounding

 

 

🌱 Encouragement:

Each time you calm your body, your mind follows.

 

 

 

 

3. Release Stored Emotions From the Body

 

 

Stress and trauma live in the body, not just in memories.

Unreleased emotions can show up as anxiety, fatigue, or tension.

 

Healing tools:

 

• Journaling without judgment
• Crying when needed
• Somatic movement
• Safe expression of feelings

 

 

🌱 Reminder:

Releasing emotions is not losing control — it is reclaiming it.

 

 

 

 

4. Nourish the Brain and Gut

 

 

Mental health is deeply connected to nutrition and gut balance.

Blood sugar crashes, inflammation, and nutrient deficiencies increase anxiety.

 

Focus on:

 

• Whole, nourishing foods
• Healthy fats
• Hydration
• Removing what overstimulates the nervous system

 

 

🌱 Encouragement:

Food can become your ally, not your enemy.

 

 

 

 

5. Create Safety Through Daily Rituals

 

 

Consistency tells the nervous system: “I am safe now.”

 

Simple rituals:

 

• Morning grounding routine
• Evening wind-down
• Breathwork before sleep
• Quiet moments with yourself

 

 

🌱 Reminder:

Small rituals repeated daily rewire the brain.

 

 

 

 

6. Reframe Thoughts With Compassion, Not Force

 

 

Anxiety-driven thoughts are fear-based, not truth-based.

Do not argue with them — gently guide them.

 

Replace:

“I’m broken” → “I’m healing.”

“I can’t handle this” → “I’m learning to cope.”

 

🌱 Encouragement:

Your thoughts will soften as your nervous system heals.

 

 

 

 

7. Reconnect With the Present Moment

 

 

Anxiety lives in the future. Healing lives in the now.

 

Grounding practices:

 

• Feel your feet on the floor
• Name what you see, hear, feel
• Slow your movements intentionally

 

 

🌱 Reminder:

In this moment, you are safe.

 

 

 

 

8. Rest Without Guilt

 

 

Chronic stress trains the body to stay in survival mode.

Rest is not laziness — it is medicine.

 

Types of rest:

 

• Mental rest
• Emotional rest
• Sensory rest
• Physical rest

 

 

🌱 Encouragement:

You heal faster when you allow yourself to rest.

 

 

 

 

9. Trust That Healing Is Already Happening

 

 

Healing is not linear. Some days will feel lighter, others heavier.

Both are part of the process.

 

🌱 Final Reminder:

You are not going backwards.

You are not failing.

You are rebuilding from the inside out.

 

? Your body wants to heal. Your mind can learn peace again.

 

 

 

 

🤍 FINAL MESSAGE FOR YOUR WORKBOOK

 

 

You can heal from stress and anxiety.

Not by forcing yourself to be strong, but by allowing yourself to be supported, patient, and compassionate with your healing journey.

 

 

• 🌿 Create daily affirmations for each step

 

 

💚Jackelin Avila

Holistic Health coach

javila@diunave.com

1:1 personal health Coach.