By Dr. Lisa Ballehr
The past few months have been incredibly challenging for many individuals and families. Social distancing, financial uncertainty, remote work, and homeschooling have disrupted normal life—leading to higher stress levels for many.
If you’re feeling overwhelmed, anxious, or emotionally drained, you’re not alone. Chronic stress can impact both your mental and physical health.
But the good news? There are effective, science-backed strategies to help manage stress—and we’ve compiled a list of resources, apps, books, and websites to support you through this time.
How Stress Affects Your Health
Stress is a normal part of life, but chronic stress can wreak havoc on your body. When stress is left unmanaged, your body releases high levels of cortisol—leading to:
🔹 Digestive Issues (bloating, constipation, IBS)
🔹 Acne & Skin Conditions
🔹 Migraines & Headaches
🔹 Unbalanced Gut Microbiome
🔹 Chronic Inflammation (which contributes to autoimmune issues)
🔹 Hair Loss & Thinning
🔹 Unexplained Weight Gain
🔹 Weakened Immune Function
While we can’t control external stressors, we can control how we respond to them. Let’s explore how to lower stress naturally.
Best Resources to Help You Manage Stress
The right tools can help you calm your mind, balance emotions, and reset your nervous system.
Best Apps for Stress Relief
Calm – Guided mindfulness & meditation, plus sleep stories to help you fall asleep faster.
Headspace – Short, easy-to-follow meditation exercises for stress, anxiety, and focus.
Zoom / Skype / FaceTime – Stay socially connected with virtual hangouts to reduce loneliness.
Breath2Relax – Teaches diaphragmatic breathing techniques to quickly lower stress hormones.
Why it works: Deep breathing activates the parasympathetic nervous system, calming stress responses in minutes.
Best Books on Stress & Mindfulness
10% Happier – By Dan Harris – A science-based, no-nonsense approach to mindfulness.
The Four Agreements – By Don Miguel Ruiz – A powerful guide to reducing stress & negative self-talk.
Why Zebras Don’t Get Ulcers – By Robert M. Sapolsky – A fascinating book on stress, the brain, and our health.
Best Websites for Meditation & Mindfulness
The Center for Mindfulness, The Sanford Institute for Empathy and Compassion, & Compassion Institute
Free daily mindfulness & compassion sessions to support mental well-being during COVID.
Mindful.org
Offers guided meditations, stress reduction exercises, and online courses.
Ten Percent Happier
Podcast & meditation courses with top mindfulness experts.
Happiness.com
Evidence-based Mindfulness-Based Stress Reduction (MBSR) programs to train your brain to handle stress better.
Other Science-Backed Ways to Reduce Stress
1. Get Outside & Move
Even a 10-minute walk outside can lower cortisol levels, reduce anxiety, and improve mood.
2. Prioritize Sleep
Lack of sleep increases stress hormones, leading to irritability, poor focus, and lower immunity. Aim for 7-9 hours nightly.
3. Eat Whole, Nutrient-Dense Foods
Avoid processed foods, excess caffeine, and sugar, which can increase stress levels. Focus on healthy fats, lean proteins, and fiber-rich foods.
4. Limit News & Social Media Exposure
Too much negative news can lead to chronic anxiety. Take breaks from social media & news outlets to reset your mind.
5. Try Meditation & Deep Breathing
Even 5-10 minutes of daily mindfulness can reduce stress, increase focus, and improve emotional resilience.
Need More Personalized Support?
If stress is significantly impacting your health, sleep, or daily life, consider working with a Functional Medicine Provider.
Dr. Lisa Ballehr, Functional Medicine Physician in Mesa, AZ, specializes in holistic stress management & whole-body wellness.
She offers virtual consultations nationwide!
Schedule a Consultation with Dr. Ballehr Today.
Take control of your stress—your mind & body will thank you!
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