Last Updated on September 19, 2025 by Brenda

In today’s fast-paced world, stress is a constant. But what happens when that stress turns into something more insidious – like persistent anxiety?

On a recent episode of Health IQ, your host Brenda Bishop and co-host Joyce Runyon unpacked the evolving challenges of stress and anxiety. We explored why so many of us feel increasingly overwhelmed, how everyday pressures turn into chronic anxiety, and, most importantly, offered practical, modern-day solutions to help you reclaim your sense of calm and control.

Recognizing the Battleground: Stress vs. Anxiety

Stress is a natural response, a temporary flight-or-fight mechanism. Anxiety, however, is when that stress endures, keeping you from doing what you want or need to do. It can manifest as persistent worry, difficulty concentrating, social avoidance, and even physical symptoms like a racing heart or sweating without exertion. If anxiety is impacting your ability to live normally, professional help is crucial. Remember, 988 is the number for immediate crisis support.

Here are several universal practices essential for everyone in the fight against anxiety:

Prioritize Sleep (Especially for Youth!): It might seem obvious, but quality sleep is non-negotiable. For teenagers, especially, constant phone notifications disrupt the brain’s crucial “lymphatic system” – its natural nightly cleansing process. As Brenda emphasized, if your brain isn’t getting that reset, anxiety can worsen. Make sleep a priority for everyone in the household.

Nourish Your Body for a Calmer Mind: What you eat profoundly impacts your mood. Limiting caffeine and alcohol is a key first step. Beyond that, boosting your intake of whole grains, fruits, and vegetables provides essential vitamins and minerals that directly impact gut health, which in turn significantly influences stress levels. Hydration is also paramount!

Disconnect to Reconnect: The Social Media Break: For many, especially young adults, social media is a constant source of stress and comparison. Even a short break – an hour, or certainly during sleep hours – can provide immense relief. Giving your mind a chance to unplug helps it recuperate from the day’s stressors.

Harness the Power of Scent (Naturally!): Essential oils, candles, or wax melts with natural aromas can be incredibly calming. Scents like lavender (great for sleep!), rose geranium, cedarwood, and vanilla can tap into our core memories and create a calming ambiance without the grogginess of sleep aids. Always choose high-quality sources, as you’re inhaling these compounds.

Master Your Mindset: Conquering Negative Thoughts: Our minds often generate “automatic negative thoughts” – quick judgments that aren’t necessarily true (“I look terrible today,” “I can’t do this puzzle”). Brenda wisely advises: Pause. Ask, “Is this thought really true?” Challenge it with a positive mantra (“I am worthwhile,” “I am smart”). This simple reframing can powerfully shift your day, impacting your self-esteem and interactions. Give yourself a mirror high-five each morning – a silent but powerful way to retrain your brain for confidence.

Embrace Laughter: As discussed in a previous Health IQ episode, laughter truly is powerful medicine for stress and anxiety. Find opportunities for joy and humor every day.

The battle against anxiety is ongoing, but with these simple, actionable strategies, you can begin to take back control and build a foundation for lasting calm and well-being.

Ready to transform your approach to stress? Listen to the full Health IQ episode, “Anxiety vs. You: Simple Ways to Take Back Control,” and visit QCHealthCouncil.org for more resources. Anxiety verses You