We’re just one month into 2025, and already, A LOT is happening around the world. Just last week, the Doomsday Clock—a symbolic indicator of how close humanity is to global catastrophe—was set to 89 seconds to midnight, the closest it has ever been. With news reports, TikTok discussions, and YouTube videos covering intense and often stressful topics, it’s easy to feel overwhelmed. During times like these, taking care of your mental and physical health becomes more important than ever. 

How Does Stress Impact Mental and Physical Health?

Stress is a natural physical and mental reaction to experiences and is normal from time to time. This reaction triggers your “fight or flight” response and releases hormones, such as cortisol, which can help in certain situations. However, if the stress response continuously releases these hormones much longer than needed it can wreak havoc on the body, mind, and even behavior.

• Your Brain: Stress triggers the release of cortisol; a hormone that helps you respond to immediate threats. But when cortisol levels stay high for too long, it can lead to brain fog, difficulty concentrating, and even memory problems. Over time, chronic stress can increase the risk of anxiety and depression.

• Your Body: High cortisol also affects your physical health. It can weaken your immune system, making you more susceptible to illnesses. It can disrupt your sleep, leaving you feeling exhausted even after a full night’s rest. And it can contribute to digestive issues, headaches, and muscle tension.

• Your Emotions: Stress can make you feel irritable, overwhelmed, or emotionally drained. It can also make it harder to connect with others, leaving you feeling isolated or misunderstood.

The good news is, that the body is remarkably resilient and by actively taking steps to manage stress you can restore balance and safeguard long-term health.

Tactical Tips for Taking Care of Yourself

1. Community: Connect with supportive friends, family, or groups where they can be authentic and vulnerable. Look for an environment where you can express your thoughts and feelings while feeling safe. Try fun activities with friends or family that can offer an escape from everyday troubles. 

2. Limit news consumption: Set boundaries around news and social media to avoid feeling overwhelmed. Staying informed is important, but constant exposure to negative news can take a toll on mental health. It can lead to anxiety and fear, interfering with daily activities. Try setting a specific time to check the news, limit the time you spend, and balance it with activities that bring joy.

3. Practice Grounding Techniques:  Try deep breathing, meditation, and journaling to stay present. Grounding techniques help bring focus to the present moment, preventing the mind from being overwhelmed by anxious thoughts. A simple action such as slowing your breathing and engaging your senses, can help activate the body’s relaxation response and reduce stress hormones.

4. Prioritize Quality Sleep: Stress and sleep have a reciprocal relationship. High levels of stress can lead to sleep troubles, while poor-quality sleep can negatively affect the stress response. Prioritize sleep by creating a calming bedtime routine. Aim for 7-9 hours of sleep each night.

5. Nutritious Diet: Eating nutrient-rich foods can also help stabilize your mood and energy levels. A healthy diet can help regulate cortisol and serotonin, promoting calming effects. In contrast, high levels of sugar, caffeine, and processed foods can cause a spike in stress hormones, leading to anxiety and energy crashes. Try following a Plant-Based Diet and see how it positively affects your health!

6. Get Involved: Volunteering can be a great way to reduce stress. It gives a sense of purpose, connection, and fulfillment. Helping others releases feel-good hormones, which boost mood and reduce feelings of anxiety. Volunteering, donating, or even small actions of kindness, can create a sense of control and positivity, reducing stress.

7. Try Supplements: In addition to lifestyle changes, certain health supplements can help your body cope with stress. Adaptogens like ashwagandha are known to promote calming properties, while omega-3 fatty acids support brain health and mood regulation. Sometimes our body and mind need the extra help, and if you prefer to go the natural way, supplements are a great way to promote reduced stress.

Supplements to Promote Relaxation

Ashwagandha: Ashwagandha is classified as an adaptogen, a substance that helps our bodies manage and cope with stress.

Magnesium: Magnesium plays a role in regulating cortisol production, which may support reduced stress and anxiety.

Relax+™: Relax+™ combines B vitamins, natural herbs, and other natural components that promote calming effects to help you feel your best.

Vitamin D: Vitamin D can improve mood and energy levels. Vitamin D deficiency has been linked to increased symptoms of depression.

Turn Back the Clock on Stress

By taking small, intentional steps to care for yourself, you can build resilience and find moments of peace, even in challenging times.

Just as we can take steps to reset our own health and longevity—through self-care, community, and mindful choices—we can also work together to ‘set the clock back’ on a larger scale. The Doomsday Clock has moved away from midnight before, thanks to collective efforts toward peace, innovation, and global cooperation. It’s a reminder that change is possible, and that every small action we take to care for ourselves and each other contributes to a brighter future.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.