Stress and Anxiety

Stress is a Gut Wrecker—How Emotions Impact Digestion

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When your mind’s in knots, your stomach feels it first—and sometimes worst.

The gut and brain are in constant conversation via the gut-brain axis—a two-way communication system linking your central nervous system with your enteric nervous system. Chronic stress increases cortisol levels, which can reduce beneficial gut bacteria and promote inflammation (Foster et al., 2017). Symptoms like bloating, constipation, or diarrhea can be direct results of emotional strain. This isn’t just “in your head”—it’s in your belly, too. A disrupted gut can even send distress signals back to the brain, fueling anxiety and depression in return.

Citation: Foster JA, Rinaman L, Cryan JF. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124–136.

You can soothe your gut by managing your stress. Start with 10 minutes of deep breathing or guided meditation daily. Try journaling, walking outdoors, or gentle yoga—practices proven to reduce cortisol levels and improve gut function. Even simple rituals like sipping warm herbal tea after a meal can trigger a calming parasympathetic response. Don’t wait until stress shows up as indigestion—build stress-reducing habits into your life proactively. Your gut—and your peace of mind—will thank you.

Get Healthy: Cultivating Resilience – Pärt’s Spiegel im Spiegel

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When the World Shouts, Pärt Whispers Back

The secret to resilience might not be louder playlists—but quieter ones. Let Pärt whisper you back to center.

Minimalist music can strengthen inner resilience by encouraging reflection and calming the nervous system. According to a study in Trends in Cognitive Sciences (2013), slow, repetitive music fosters emotional regulation and helps build stress tolerance. Arvo Pärt’s Spiegel im Spiegel is like musical meditation—subtle, steady, and deeply centering.

Why it works: With its quiet repetitions and balance, it gently nurtures strength and mindfulness from within.The secret to resilience might not be louder playlists—but quieter ones. Let Pärt whisper you back to center.

Lions and Ants ~ a poem by Walt Mason

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Lions and Ants

Walt Mason

Once a hunter met a lion near the hungry critter’s lair,
and the way that lion mauled him was decidedly unfair; 
but the hunter never whimpered when the surgeons, with their thread, 
sewed up forty-seven gashes in his mutilated head; 
and he showed the scars in triumph, and they gave him pleasant fame, 
and he always blessed the lion that had camped upon his frame. 
Once that hunter, absent minded, sat upon a hill of ants, 
and about a million bit him, and you should have seen him dance! 
And he used up lots of language of a deep magenta tint, 
and apostrophised the insects in a style unfit to print. 
And it’s thus with worldly troubles; when the big ones come along, 
we serenely go to meet them, feeling valiant, bold and strong, 
but the weary little worries with their poisoned stings and smarts, 
put the lid upon our courage, make us gray, and break our hearts.

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Healthy Tips: Don’t Fake the Flu: Closing the Door Gently an Invite

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Faking an illness might’ve worked in middle school, but grown-up friendships need grown-up exits.

Tip: On the final day of our series, remember: you don’t have to justify self-care. Say: “I need to sit this one out for personal reasons, but I hope you all have a great time.” Your true friends will understand—and the fake cough stays in the drawer.

Healthy Tips: The Calendar Ate My Homework: Blaming Your Planner with Class

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Let’s be honest: your calendar looks like a Jackson Pollock painting. We fill it up nudging one commitment against another. Maybe it’s better to climb off the high dive and switch to the spring board.

TIP: Instead of dodging texts or hiding in the pantry, try this line: “I double-booked myself like an amateur. I hate to cancel, but I have to bow out.” Everyone’s been there. No drama, no deceit—just adulting with a side of humility.

Healthy Tips: The Junk Drawer Method: Organize Something Pointless

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When your thoughts start stacking like a Jenga tower built by squirrels, it’s time to outsmart them by focusing on something beautifully irrelevant—like the disaster zone known as your junk drawer.

Tip: Sort a drawer, toolbox, or spice rack. By giving your brain a low-stakes, hands-on task, you quietly give it a job that requires just enough attention to crowd out the noise. Bonus: you’ll finally find that missing AAA battery.

It’s Time to Take a Time Out

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Your good, you can juggle seven or eight things at a time. You’re cruising along doing 80 MPH (129 Km/h). Then somebody tosses a couple more things at you and you’re getting really stressed trying to keep all of the things your juggling from falling. TIME OUT. This is what they take in many professional sports when the tide suddenly turns against the team. They take a time out break to settle things down and get back tp doing what they were doing well. It’s the same thing in every day life. When it starts going crazy, take a TIME OUT, go for a five minute walk, deep breathe, jump in the shower. Do something that interrupts the craziness that entered your life. When you feel yourself settling down, examine all the things that you believe have to be done. Prioritize them. What’s the worse thing that can happen if you don’t do something? Above all cut yourself some slack, you don’t have to be a bulletproof adventure hero. Do what you can do and be at peace.

Fear ~ A Poem by Raymond Carver

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A great poem about our illusionary fears. How many fears Does Raymond Carver mention that you’ve had?

Fear

Raymond Carver

Fear of seeing a police car pull into the drive.
Fear of falling asleep at night.
Fear of not falling asleep.
Fear of the past rising up.
Fear of the present taking flight.
Fear of the telephone that rings in the dead of night.
Fear of electrical storms.
Fear of the cleaning woman who has a spot on her cheek!
Fear of dogs I’ve been told won’t bite.
Fear of anxiety!
Fear of having to identify the body of a dead friend.
Fear of running out of money.
Fear of having too much, though people will not believe this.
Fear of psychological profiles.
Fear of being late and fear of arriving before anyone else.
Fear of my children’s handwriting on envelopes.
Fear they’ll die before I do, and I’ll feel guilty.
Fear of having to live with my mother in her old age, and mine.
Fear of confusion.
Fear this day will end on an unhappy note.
Fear of waking up to find you gone.
Fear of not loving and fear of not loving enough.
Fear that what I love will prove lethal to those I love.
Fear of death.
Fear of living too long.
Fear of death.

I’ve said that.

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Cutting Back on Stress

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Researchers tell us that some stress is good for us. It’s called eustress or positive stress. It’s the kind of stress that motivates us to get our goals accomplished, build mental toughness, and pushes us to learn new skills and overcome challenges. When we have too much stress it can lead to burnout and exacerbate health challenges. Today, be aware of the levels of stress you’re feeling. Make written notes of the exact events occurring when you feel the most stress. Review your notes at the end of the day. Are there certain people or situations causing you more stress? It may be time to remove yourself from situations and people who exacerbate your stress.

Healthy Tips: Building an Antifragile Mind

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The Antifragile Mind
We can become mentally stronger by recognizing the opportunities presented by adverse events. Try out the following four steps:

  • Step one –Think of the last time you experienced adversity.
  • Step two – List the mistakes you made that may have contributed to this event.
  • Step three – What lessons do you think you can take from what happened?
  • Step four – How can you learn from your mistakes and grow stronger?

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