Healthy lifestyle habits
This means something different for everyone! It might mean limiting time on social media, taking more breaks at work, meditation in the evenings, spending more time doing hobbies, going for a tea with friends, and more.
Cut back on the extra beverages
By the extra beverages I mean caffeinated and alcoholic beverages. The caffeine in coffee, black tea, sodas, and energy drinks can really add up and worsen anxiety. Many people don’t notice their impact until committing to a one week break from them. Green tea tends to be less stimulating due to the presence of a calming amino acid called L-theanine to balance out the caffeine. People often turn to alcohol to unwind and deal with anxiety but this often backfires and dependence can build and anxiety can worsen.
Ensure you’re eating a well-balanced diet
Studies have demonstrated that a high intake of processed food is linked to higher rates of anxiety and depression. These include foods such as hotdogs, sausages, chips, packaged snacks, soft drinks, fast food, and more. Instead of eating these foods it’s important to focus on two other food groups: Protein and healthy fats. Protein helps provide the brain with the neurotransmitters it needs to function properly and well as stabilizes blood sugar. The brain is composed of 60% fat so it’s understandable that this would be so important. Some of my favorite sources of protein and healthy fats include: Nuts, seeds, fish, seafood, olive oil, avocado, and eggs. Other nutrition considerations for anxiety include fermented foods (Yogurt, kefir, kimchi, sauerkraut), and vitamin/mineral rich foods (Fruits and vegetables).
Exercise
Studies have shown that those who exercise regularly tend to have lower rates of anxiety and depression. It may feel difficult or overwhelming for some but even a 10 minute walk can help lower stress and boost mood. It’s important to start slow and find something appealing to you. While some people love running or doing cross fit other may enjoy walking and yoga more.
Supplements:
This depends on the person and whether or not they are taking medications of not. It’s important to be very careful if considering combining medications and supplements as some have interactions that need to be considered. Some safe remedies I like to use are rescue remedy, magnesium, lavender essential oil, and calming teas like chamomile.
These are simple and safe interventions to do on your own. I also like to consider other nutritional supplements that will be safe to take with medications and testing to ensure that certain aspects of health aren’t contributing such as hormones, iron, and inflammation.