10 Ways to Manage Stress and Anxiety

July 28, 2021

6 Ways to Manage Stress and Anxiety

Stress. We all have it. In our fast-paced world, it surrounds us 24/7. How we internalize and deal with stress either keeps it small and manageable or allows it to become overwhelming, which can lead to anxiety and adrenal fatigue.

During stressful situations, our bodies release cortisol and adrenaline from the adrenal glands to prepare us for a fight-or-flight reaction that our ancestors needed to survive. We become extraordinarily alert, and our heart rate, breathing rate, blood pressure, and metabolism all speed up. Our pupils also dilate to sharpen vision. Today, we do not have any saber tooth tigers chasing us, but it can feel like it at times. We still react in the same way.

The good news is that there are many ways to manage stress and keep our adrenal glands healthy.

Here are 10 ways to manage stress and anxiety:

1. The first is easy, and we do it all day without thought: breathing. In stressful situations, we tend to take short, shallow breaths. So breathe deeply, exhale to let go of what is causing the stress, be mindful and feel yourself relax.

2. Eat healthy foods such as vegetables, fruit, nuts, good fats and lean meat. Do not skip meals. Your mind needs quality nourishment, as well as your body. Avoid processed and sugar-laden foods. Avoid table sugar and high fructose corn syrup, which are hard on the adrenal glands and have no nutritional value. Highly processed foods are packed with unhealthy fats and too much sugar, so steer clear of those.

When blood sugar gets too low, cortisol is released to maintain blood sugar, which stimulates your appetite and causes cravings. It can also mimic a fight-or-flight reaction in people with weak adrenals. Eat three meals per day with healthy, high-protein snacks in between to maintain a level blood sugar. Chew your food thoroughly, savoring the flavors versus wolfing down your meals.

3. Drink at least two quarts of filtered water daily. Limit caffeine and other stimulants such as sodas and energy drinks. A cup of coffee in the morning to help wake up is okay. However, continuous caffeine intake triggers adrenaline production. This keeps us alert but taxes our adrenal health at the same time. Limit alcohol intake, too. Alcohol is a refined carbohydrate and acts like table sugar producing a release of insulin to decrease excess blood sugar.

4. Exercise regularly. For cardiovascular fitness, it is recommended to get 30-45 minutes at least three days a week. Alternate aerobic exercises with resistance training. A word of caution, if your adrenal glands are weak and you do not tolerate stress well, be gentle with your exercise. Do more stretching exercises like yoga, tai chi or walking.

5. Get enough sleep and rest. Adults need around eight hours of sleep per night to recharge their body. Many insomniacs struggle to fall asleep at night because their cortisol curve is off and they release more cortisol in the evenings. These are the night owls or party people who can keep going when everyone else is ready for bed. It is tough on a night owl to work in the day world because their natural tendency is to sleep in.

6. Do things you enjoy. Cut back on obligations. Simplify your life, clean out closets and get rid of “stuff.” Avoid procrastination. Manage your money to avoid financial worries. Practice being positive and thankful and then stress will have no place to hide. Pray, and let go of stressful thoughts.

7. Take a hot bath with Epsom salts to relax. Epsom salts are made of magnesium, which relaxes your muscles.

8. Practice meditation to help you de-stress and find peace.

9. Try Dr. Hotze’s new calming formula: Tranquil. Tranquil contains Hemp Oil Powder, L-Theanine and Inositol to help you decrease your stress and anxiety.

10. Check your adrenal function. Could you have adrenal fatigue? Adrenal fatigue occurs when the adrenal glands cannot produce enough cortisol to meet the demands of your body. Your adrenal glands are tired and worn out, so you feel increasingly fatigued, stressed, and anxious.

A Word About Progesterone Deficiency and Anxiety

While there are many things you can do to curb your anxiety, if your anxiety is caused by a deficiency in progesterone, then you may be fighting a losing battle until you restore your progesterone levels.  Progesterone acts as a natural antidepressant, enhances mood and relieves anxiety. It has a calming effect on the brain. It stimulates the brain’s GABA receptors, the feel-good, calming neurotransmitters. So it is easy to understand why anxiety can surface when your progesterone levels are low.

Women notice a positive difference in their health and get anxiety relief when their progesterone levels are restored to normal with bioidentical progesterone. Research shows that progesterone produces a clear dose-dependent anti-anxiety response.(1,2) Metabolites of progesterone may play a physiologic role as anti-anxiety agents, perhaps modifying mood and anxiety, alleviating some PMS symptoms relating to anxiety and irritability.(3)

Dr. Hotze discusses the role of progesterone in alleviating anxiety:

One of the best ways you can support your body during stressful times it to make sure your hormones are at optimal levels. Take our Symptom Checker to find out if you could be suffering from hormone decline and imbalance.  Contact us today at 281-698-8698 for a complimentary wellness consultation. It will be our privilege to serve you!

Related Content

Combatting Stress with Nutrition
Stressed out? Tired? You Might Have Adrenal Fatigue
12 Secrets on How to Sleep Better

1. Anti-Anxiety Effects of Progesterone and Some of its Reduced Metabolites: An Evaluation Using the Burying Behavior Test
2. Anxiolytic Activity of the Progesterone Metabolite 5 Alpha-Pregnan-3 Alpha-o1-20-one
3. Efficacy of Progesterone Vaginal Suppositories in Alleviation of Nervous Symptoms in Patients with Premenstrual Syndrome

Written By: Steven F. Hotze, M.D.

Steven F. Hotze, M.D., is the founder and CEO of the Hotze Health & Wellness Center, Hotze Vitamins and Physicians Preference Pharmacy International, LLC.


Leave a Reply

Your email address will not be published. Required fields are marked *

Contact Us

"*" indicates required fields

By filling out the above, you agree to receive educational, informative emails on alternative medicine and hormone balancing. You will have the option to unsubscribe at any time.


AboutHotze Health & Wellness Center

Since 1989, Hotze Health & Wellness Center has helped over 33,000 patients get their lives back using bioidentical hormones that restore hormones to optimal levels, strengthen immune systems, and increase energy levels. Our treatment regimen addresses the root cause of hypothyroidism, adrenal fatigue, menopause, perimenopause, low testosterone, allergies, and candida.

Led by best-selling author, radio host and leading natural health expert, Steven F. Hotze, M.D., our medical team has over 100 years’ combined medical experience backed by a staff of nearly 100 caring professionals who provide an environment of hope and extraordinary hospitality for each of our patients, who we call our guests. It is our deepest desire to help you obtain and maintain health and wellness naturally so that you may enjoy a better quality of life, pure and simple.



Do you want to live a healthy, happy, purpose-driven life? Do you want to restore your health so that your loss of energy, weight gain, joint pain, depression and lack of drive or motivation won’t hold you back from achieving your personal and professional goals?

Dr. Steven Hotze wants that for you, too. In fact, in his powerful and passionate video entitled, “What I Believe”, Dr. Hotze shares how his Christian worldview and pivotal experiences have ignited a deep desire to offer the message of hope and optimal health to all who need to hear it.

Follow Us

As seen on:

  • ABC
  • Fow News Channel
  • NBC
  • CNN
  • The Biography Channel
  • Bloomberg Businessweek
  • The Early Show
  • Good Morning Texas
  • Great Day Houston

Our Doctors

At Hotze Health & Wellness Center, our doctors are changing the way women and men are treated through the use of bioidentical hormones. Our natural treatments have helped over 33,000 individuals with hypothyroidism, adrenal fatigue, menopause, perimenopause, low testosterone, allergies, candida, detoxification and nutritional deficiencies.

Meet our doctors

Guest Testimonials

Peggy W.

"After just 3 weeks into the program, my joint pain was gone, climbing stairs became easy, my energy level increased from 2 to a 9 (out of 10) and I lost almost 30 pounds! ”

Read More guest testimonials
Pam White
Pam White
At Hotze Health and Wellness YOU can truly find restoration of your health and vibrant life! You will find the most caring and effective healthcare available! Don't hesitate call them today!!!
Ron Guidry
Ron Guidry
Doctors are not the final authority in our journey of achieving/maintaining health and wellness but having a good team of doctors in your support and guidance community is not only helpful it is wise and also essential. The team and staff at Hotze Health and Wellness are health professionals that you can trust to help you navigate all the misinformation that may be keeping you separated from your optimal level of health.
Caral Reeves
Caral Reeves
Hotze Beauty is a first class facility! Extreme level of professionalism , knowledge & genuine care❤️‍🩹
Julie Hryszko
Julie Hryszko
I’ve been a guest at this facility for 15 years. They are the most efficient, thorough and caring group of individuals I’ve ever experienced. Dr Hotze looks to change the way a typical doctor treats patients and looks for root causes to eliminate medical issues instead of treating “symptoms”. My life has improved 100% since my initial visit. The cost of the treatments are worth it.
Shavon Sisson
Shavon Sisson
Always a great experience dealing with everyone at Hotze Heath and Wellness! Everyone is kind and helpful.
Kori Misson
Kori Misson
I cannot accurately describe in words how I feel about this practice and the entire staff. I have had quite a few health issues throughout the years, rheumatoid arthritis, sjogrens, weight gain, hair loss, irritability, and that is just the beginning. I had pretty much given up on feeling good, just decided to "live with it" and hope for the best. Two very close friends love the Hotze Wellness Clinic and they have experienced life changing health. Made my appointment and from the beginning I felt heard. Not a in and out fast food style practice. They are looked and are looking at my entire body for overall health and wellness. Connections from mind and body to clinical blood work, even dental questions....they care and I feel as if I can trust them. I am on a path to complete wellness and my goal is to have my RA back in remission as it once was....make yourself a priority. Having hope is an incredible feeling!