How to manage stress when your thyroid is overactive
Finding it difficult to manage your stress thanks to an overactive thyroid? We know that stress management is a key step for any thyroid condition, but it can be tough when your condition reduces your tolerance to stress!
There is no one perfect plan for managing stress because people respond differently to different methods. But to get you thinking, here are my favourite tips to manage stress naturally.
Stress management techniques for an overactive thyroid
STOP DROP AND MEDITATE
There’s a reason why meditation/mindfulness practice is my go-to tool for coping with stress! Research has found that mindfulness meditation can significantly reduce cortisol levels.
The good news is that any form of mindfulness can help stress levels. If you're new to meditation, you can download an app with guided meditations or join a local meditation group.
What if sitting still makes you feel more anxious than relaxed? Not to worry - you can try practices such as mindful eating or mindful walks.
MOVE YOUR BODY GENTLY
Physical activity is a great way to relieve stress. It boosts up feel-good endorphin levels and can help you to 'work out' any frustration or anger you might be feeling.
Exercise can be a juggle for people with an overactive thyroid, as there are some risks to consider. The key here is to focus on gentle to moderate forms of movement. Although intense physical activity might feel great for you, it can add to the stress burden and exacerbate your thyroid symptoms. Instead, try adding in:
Yoga
Pilates
Stretching
Tai Chi
Hiking
A walk around the block
Swimming
For best results, incorporate at least some form of movement each day.
SPEND TIME IN NATURE
An easy and affordable way to feel calmer and less stressed in just minutes? Get out into nature.
Research has shown that even 20 minutes spent walking or sitting somewhere in the great outdoors can significantly reduce your stress hormone levels. Don’t have time to head to the national park or the local beach? Even just some time spent in your garden is a great start.
CUT THE CAFFEINE
Many people with an overactive thyroid reach for coffee as a way to alleviate their fatigue. But when your body is already racing at a million miles an hour, adding rocket fuel to your nervous system is only going to make things worse.
On top of that, caffeine also stimulates the adrenals – the same glands that are overworked during chronic stress. This means it can induce greater symptoms of worry and anxiety.
Minimise your intake of caffeinated drinks as much as possible. If you currently have multiple cups a day, try swapping out 1-2 for caffeine-free or lower caffeine options. For example, you could switch one coffee for a green tea, and a second coffee for a herbal tea.
EMBRACE PHYSICAL TOUCH
In recent years, many of us have been deprived of physical touch, thanks to the ripple effect of the pandemic. But physical touch is one of the best ways to relieve stress naturally. It does this by releasing feel-good chemicals such as serotonin and dopamine that ease stress and calm the nervous system.
How you add physical touch depends on what you’re comfortable with. Consider:
Cuddling your partner
Snuggling up with the whole family for movie night on the couch
Patting a dog, cat or any other pet
Cuddle a soft toy such as a teddy (yes. research backs this option up!)
Booking in for a massage
Giving yourself a self-massage by rubbing moisturiser into your skin
GET SOCIAL
Been a few days (or weeks) since you've been out to see your friends or family? If so, it might be time to switch your Netflix binge for a catch-up - yes, even if the weather is less than ideal!
Socialising has incredible benefits when it comes to relieving stress. Your nervous system releases feel-good brain chemicals that regulate the response to stress and anxiety. If you discuss your stress with your social buddy, it can also help to relieve the mental burden of stress.
Aim for at least one social occasion per week that you enjoy - so no, obligations to see your in-laws doesn’t count unless you enjoy their company!
BE GRATEFUL
Humans tend to focus on the negatives in any circumstance. So ask yourself: when was the last time you took the time to feel truly grateful for what you have in life?
Gratitude could be the key to relieving your stress. A gratitude practice has been shown to reduce perceived stress levels & stress hormone levels, which can also help with managing your thyroid symptoms.
The best part about gratitude? You don’t need any special tools or much time to incorporate it regularly! You could:
Write down what you’re grateful for
Keep track of gratitude via an app on your phone
Speak out loud each day about what you’re grateful for
Spend a few minutes pondering what you feel grateful for
The key is to be consistent with it. The majority of research around gratitude shows the greatest health benefits with repeated practice, rather than a one-off or occasional practice.
SEEK PROFESSIONAL SUPPORT
Although the previous tips have their place, there comes a time when professional support is warranted. If you are finding your stress levels difficult to cope with, it's time to reach out and seek some support.
This might mean seeking advice from a mental health professional such as a psychologist or counsellor. But it might also be getting some help with some of the contributing factors to stress such as your health concerns. If you’re unsure, seek the advice of your primary healthcare practitioner.
NEWLY DIAGNOSED AND NEEDING TO NAVIGATE THE WORLD OF AN OVERACTIVE THYROID?
I cover what you need to know to manage an overactive thyroid naturally in my course, the Hyperthyroid and Graves’ Disease Recovery Program.
This comprehensive program includes:
6 modules covering the most important information you need to understand your overactive thyroid and how to support it naturally
Resources on thyroid testing and which tests will give you the best overview of your thyroid function
Steps to help you identify triggers and avoid thyroid flares
6 restorative Naturopathic Yoga sessions
Thyroid meditations
A BONUS 4 step gut healing protocol (because many of the triggers for your thyroid are found in the gut!)