Unicorn Roots

Chronic stress and anxiety are daily struggles for a lot of us, especially those with disabilities. For those with physical disabilities, there’s often the constant worry about whether or not appropriate needs will be met so that they can move around their world in peace. And for those of us with invisible disabilities, there is often the added worry of having to prove our disabilities while managing anxiety-provoking triggers that often make no sense to others.

Unfortunately, these challenges can’t always be managed with the help of a ramp, screen-reader, interpreter, or medication. There’s no doubt that these tools can be vital in the appropriate circumstances, but they can’t address all the needs of living in an able-bodied (ie, non-disabled) world. This is where integrative medicine can make a big difference. Let me explain.

Unmanaged stress can easily spiral out of control. A single emotional imbalance can send us into a vicious cycle of worsening imbalances and what-ifs. Our emotional and mental health not only affects how we interact with the world around us, but it also affects our physical health. Studies even suggest that chronic stress and the diseases it’s linked to are responsible for around 80% of poor health outcomes (Seward, 2001). So, “stressed out” barely covers the daily experiences of those with chronic stress and anxiety.

Long-Term Holistic Care

A truly holistic approach to stress management is far healthier in the long term than many of those used in Western Medicine, or allopathic medicine (Merriam-Webster, Allopathic Medicine, 2025). Many allopathic approaches focus on treating the symptoms rather than the cause. For this reason, a holistic integrative approach is far superior to any other. The primary goal of this approach to healthcare is to rebalance and maintain homeostasis. This means talking with allopathic doctors, herbalists, therapists, and friends before building a final plan. The process will often require combining different coping skills to balance everything out and find a cause. And remember, stress isn’t always bad. Eustress and neustress can be beneficial or inconsequential to overall health, while distress can have long-lasting effects on the physical body (Seward, 2001).

While there are plenty of ways to treat chronic stress and anxiety, it’s best to look at psychologically-based options first. Luckily, there are plenty of options, including everything from traditional talk therapy and breathing exercises to mantras and music. There are also numerous physical methods of stress management that can help, either on their own or in conjunction with these psychologically-based options.

Psychologically-Based Stress Management

When I talk about psychologically based options and talk therapy, I’m referring to specific options that fall under the same therapeutic umbrella. Generally speaking, talk therapy refers to any form of therapy that involves discussing psychological challenges with a trained professional. This can include cognitive behavioral therapy (CBT), psychodynamic therapy, holistic integrative therapy, and more (Lindberg, 2023). Within each of these approaches, therapists will often use techniques and exercises to help you progress towards your goals.

One technique I use personally involves the Fibonacci Sequence. I start with 1 and add it to the number before it, 0. Then I add the results of this to the first number: 1+1=2, 2+1=3, 3+2=5, and so on. When it starts to get hard, which doesn’t take long, I take a deep breath and recenter myself. Very nerdy, I know. But it works.

Other common therapeutic techniques include reciting positive affirmations or mantras, reframing thoughts, various forms of meditation, and many others. It’s important to remember that many of these techniques are most effective when used with other complementary techniques. For example, when I use a deep breathing exercise, I also visualize myself in a calm and present state. Then I add a positive affirmation like, “I am calm and grounded in the present moment.” I like to think of this affirmation as a stamp on a letter to my subconscious, asking it to settle down. This connects the right and left sides of my brain and calms my subconscious while I breathe deeply (Seward, 2001).

Physical Tools for Stress Management

There’s another lesson that able-bodied people and those with other types of disabilities can take from the neurodiverse (ND) community: stimming, or self-stimulating behaviors. Everyone does it to some degree. No matter who you are or how you stim, stimming can be defined as “repetitive movements and/or vocalizations.” These behaviors are often associated with autism spectrum disorder (ASD) and related developmental disorders. Unlike breath work or reciting the Fibonacci Sequence, stimming is not usually a conscious action. They’re also not always caused by negative emotions (Health Essentials, 2023). In my case, sensory overload and hyper-focus can cause me to scratch or tap the back of my neck with my fingertips. When I’m especially excited about something, I tend to wiggle my hands and fingers in front of me in anticipation.

These are just some examples of stimming that help me process sensory input, both internally and externally. Other ND people have stims that involve their other senses, like making repetitive sounds, blinking excessively, or licking their lips. But it’s important to remember that stimming itself isn’t dangerous. If a particular stim is harmful, there is often a constructive way to redirect or prevent it. This may mean setting aside some time to stim freely, finding a safer alternative stim that meets the same needs, or positively reinforcing other coping mechanisms (Health Essentials, 2023). One simple and helpful option here is the use of fidget toys like fidget spinners or Calm Strips (2025). There are also other helpful tools, which I plan to cover in another post.

Nutrition and Herbal Medicine

As I mentioned earlier, stress can cause both short-term and long-term physical effects on the body. The body’s response to this stress is the same whether the cause is real or imagined. During the stress response, the hypothalamus triggers the release of hormones that raise blood pressure, heart rate, and breathing, while slowing digestion, reproduction, and growth to prioritize survival. This increase in heart rate and breathing increases blood flow and oxygen to the brain and muscles, increasing cortisol and glucose usage in the body. If stress levels remain high for too long, so do hormone levels, potentially leading to inflammation and cell damage (The Nutrition Source, 2021).

For this reason, chronic and acute episodic stress can lead to digestive issues (eg., heartburn, flatulence, diarrhea, and constipation), weight gain, high blood pressure, cardiovascular and immune system dysfunction, skin problems, muscle pain, insomnia, and more. Because of this, long-term stress can deplete the body of essential nutrients. However, chronic stress can also raise cortisol levels, and this elevated cortisol can lead to cravings for unhealthy foods, decreased leptin levels (the hormone responsible for satiety, or fullness), and increased ghrelin levels (the hormone responsible for appetite). Over time, these changes can increase the risk of type 2 diabetes and breast cancer. Stress also often causes a lack of motivation, leading some to turn to sugar and caffeine to stay focused and alert, potentially worsening the cycle of stress and its negative symptoms (The Nutrition Source, 2021).

Don’t let this discourage you, though. A balanced diet rich in vegetables, omega-3 fatty acids, and other polyunsaturated fats can help to regulate cortisol levels and support immune health. Meal planning can help us achieve and maintain healthy eating habits while reducing the stress of daily meal preparation. It’s also important to remember to eat mindfully, taking time to enjoy every bite (The Nutrition Source, 2021).

Alongside these dietary and lifestyle adjustments, certain medicinal herbs can offer support, too. Lavender (Lavandula angustifolia) is widely used for relaxation, sleep, and minor aches and pains. Historically, it has also been used for burns and pain management. Inhaling lavender essential oil can also help with persistent headaches. Peppermint (Mentha x piperita), commonly used as a flavoring, can help ease muscle tension, menstrual cramps, nerve discomfort, and stress relief. One popular approach involves diluting the essential oil and applying it to the temples to relieve tension headaches (Lull, 2025).

Of course, these are only a few of the many treatment methods for chronic stress and anxiety. It’s also important to remember that everyone, disabled or not, is wholly unique and may respond differently to treatments. These methods are meant as general guidance, rather than one-size-fits-all cures. Regardless of who you are, it’s important to remember that the best treatment for chronic stress and anxiety is empathy and support. If you have a friend or family member who is disabled, support them, and maybe try some of these suggestions together.

References

Calm Strips (2025). Calm Strips Shop. Calm Strips. https://calmstrips.com/collections/calm-strips-store

Health Essentials (2023). What is Stimming?. Cleveland Clinic. https://health.clevelandclinic.org/what-is-stimming

Lindberg, S. (2023). What Is Talk Therapy and Can It Help?. Healthline. https://www.healthline.com/health/mental-health/talk-therapy

Lull, V. (2025). 6 Herbs to Alleviate Aches and Pains. ACHS Holistic Health & Wellness Blog. https://achs.edu/blog/herbs-help-aches-pains/?_hsenc=p2ANqtz-_eADhyz0iDtuMIGgrnlw8R6KtTAZSMkJZK3HNu4m9sf4Fe6aaK1cm1XhcUNlmj3oi81bG8EALU-wh8KR7JHcrut1rzWvfvQj6Yr0LpWpTmXG2MIo8&_hsmi=356797881

Merriam-Webster, Inc. (2025). Allopathic Medicine. Merriam-Webster Dictionary. https://www.merriam-webster.com/dictionary/allopathic medicine

The Nutrition Source (2021). Stress and Health. Harvard T.H. Chan School of Public Health. https://nutritionsource.hsph.harvard.edu/stress-and-health/

Seward, B.L. (2001). Essentials of Managing Stress (5th ed). Jones & Bartlett Learning. ISBN 9781284180725