Over the years I’ve found that reducing my anxiety levels has been multi factorial.
I think one of my light bulb moments was realising and accepting I was never going to totally eliminate anxiety as it is a normal emotion (in small amounts), but I could definitely reduce my experience of it.
While working on changing how I perceive and think about things has been a big help, there are also some other key changes that have really reduced the level of my anxiety.
Here's my top tips to reduce anxiety -
Eat more fat and protein and reduce grain/flour/sugar products. Protein and fat keep your blood sugar and mood more stable. They are essential for neurotransmitters and feel good hormone production. Including a variety of vegetables and drinking enough water will also give your brain the nutrients and hydration it requires to function well.
Reduce or eliminate caffeine. Caffeine stimulates your nervous system in an exaggerated way and can really amp up those anxiety and stress feelings!
Reduce alcohol – learn to socialise and take part in other activities and like yourself without a drink in your hand. When I started doing this, I realised I actually felt more anxious when I had a drink, if I knew I didn’t particularly want to drink. Alcohol is a depressant and really not good if you are trying to be productive! I’m more prone to feeling anxious the day after I drink too.
Become aware of the things that make you feel good about yourself and do more of them! I’ve noticed my anxiety is worse when I don’t feel I’m working or learning or doing something worthwhile with my time. Practice mindfulness and self compassion!
Exercise is a great way to help reduce stress and improve mood. If you struggle to make it a regular part of your week, book in a walk with a friend, a personal trainer, or a class that you love – dancing, yoga, kickboxing. Find something you enjoy doing – if it feels like a chore, it’s not going to happen!
Specific herbs and nutrients such as B vitamins, magnesium, lemon balm, lavender and kava can help support neurotransmitter production and help to keep your nervous system calmer.
While there is no overnight cure to feeling anxious, there are many factors in your control to help reduce your experience of it and to keep it from being an overwhelming part of your life. There are many people who can help you so please ask for help when you need - anxiety is almost always worse when we are just going round and round in our own head!
Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues. The clinic is located in New Farm Brisbane, and consultations are also available via Skype. You can contact Marion here.