Feeling Anxious?

Here’s some of my favorite tips!

I recently have had a few clients ask me for ideas on how to handle anxiety as it comes up. This is such a common question, and a topic that deserves more than just a passing conversation, so I thought I’d get it out as a blog for future reference. I have several great tips that can assist in calming anxious thoughts, and some natural (non-medication) solutions that can really help.

Personally, I like having a lot of “tools in the toolbox” to use when negative feelings threaten to overwhelm. I think it’s much better than feeling trapped as a victim of your emotions. *

The short list:

-Learn to Journal                                         -Use Herbal Remedies

-Upgrade Your Diet Specifics            - Consider Your Environment

-Try Gentle Exercise                                  -Get Creative

-Learn About Meditating                       -Invest in Diffusing Triggers                            

Read on for all the details!

Start a Habit of Journaling and Self-Reflection

Dr. Caroline Leaf, a noted Neuroscientist says it is absolutely crucial to “think about what you are thinking about.” One of the best ways to do this is to try journaling. Taking the time to go back, assess what your train of thought was that may have brought on anxious feelings can go a long way toward feeling like you are able to choose a different thought pattern. This habit takes some practice, but studies show that it is very helpful. I agree with Doctor Leaf that we can learn to tell ourselves the truth about a situation, by identifying and reframing thoughts that fuel anxiety.

Try Herbal Solutions

Luckily, if an anxiety disorder is not disabling daily life*, there are other treatment options beyond medication. If you (or someone you love) has ever been prescribed drugs to help you ‘fight’ anxiety, you’ll know that medication only has varying levels of success in combating the symptoms. According to statistics, for some people, it has positive results.

For others, it simply doesn’t work.

These statistics would lead to the observation that anti-anxiety drugs are not for everyone. One of the best reasons to enlist the help of herbs in the treatment of any illness or disease is that unlike many modern medicinal treatments, there is no ‘toxic fallout’ after the body is finished processing the benefits.

Herbs such as chamomile, lavender, and peppermint have specific healing and soothing qualities which means that drinking teas or applying/diffusing essential oils made from these herbs can be a useful way to take a break, and step away from anxiety producing situations. These natural stress relievers have been used as remedies in recipes for centuries all over the world and are widely available in the form of teas and essential oils.

TO TRY: Tea leaves have been acknowledged around the world as one of the most effective natural remedies for fighting signs of stress and anxiety, and the beautiful thing about this kind of treatment against symptoms of anxiety is that the effects can be felt almost immediately, and the herbs are so readily available. (personally, I like Yogi brand’s Kava Stress Relief and Bigelow’s Rose Mint) Sipping tea when stressed or before bed is a great way to immediately calm the nervous system and prepare it for a state of calm and sleep.

Teas such as peppermint, chamomile, and lavender contain no caffeine and as such can be preferable to use throughout the day instead of coffee for soothing feelings of anxiety. Peppermint can help create a ‘cooling’ effect which counteracts the heated fear associated with panic attacks.

TO TRY: Essential oils of herbs, or blends specifically curated to help with calming and relaxation. Here are some ways to use them:

1. Inhale directly: Rub 1-2 drops in cupped palms and take a long, deep breath.

2. Rub directly: Rub 1-2 drops of oil into your temples, wrists or anywhere, for full body relaxation.

3. Use on-the-go: Put a few drops on a handkerchief, cotton pad or on a scarf and inhale as needed. You'll get instant calming support throughout your day.

4. Add to your shower: Immerse yourself in an essential oil steam by adding a couple of drops in your shower. Remember to plug or cover the drain and inhale deeply.

Use a diffuser: To get the long-lasting benefit, use a diffuser.

NOTE: It should be noted that most readily available oils require diluting before using them topically. This can be done with any ‘carrier oil’, such as olive oil, jojoba oil, fractionated coconut oil, etc...

De-stress blends I like from Eden’s Garden are cost-effective, and high quality. (EdensGarden.com)

What Does Diet Have to Do With It?

In terms of stress and anxiety, there are certain foods which both accentuate and relieve symptoms.

Some foods that increase the severity of anxiety include:

-Caffeine

-Refined sugar and even some fruits

-Hydrogenated oils (think fried)

-Fast Food

-High-sodium foods

-Trans fat

-Processed foods

-Soy

-Alcohol

But don’t get hung up on all the DON’Ts of this list. What’s equally important is the list of DO’s:

Omega 3 fatty acids are vital for our brains to function properly and regulate hormone release. Wild salmon, walnuts, flaxseed, and chia seeds are just some examples of this.

Other foods which are known to benefit the symptoms of anxiety are:

-Blueberries

-Almonds

-Spinach

-Broccoli

-Spirulina

-Raspberries

-Dark Chocolate

-Quinoa

-Red lentils

Curiously, many of these foods also fall into the category of ‘Superfoods’ - a term we’ve become accustomed to hearing in health and wellness worlds today. Superfoods are simply foods which contain high levels of beneficial nutrients, minerals, and vitamins in direct proportion to their composition, and so they are an excellent source of anxiety-reducing nutrients.

Where Do You Spend Your Time?

The place where an apprehensive person lives, works, and the people they surround themselves with can be contributing factors that heighten levels of anxiety.

Consider your environment as an external contributing factor. Do you have a light, bright, clean and open space to live and work in?  It’s been proven that stress levels can rise in unpleasant environments, so take a moment to “own” the opportunity to improve your external environment. This is a practical step to help address feelings of stress and general anxiety.

Simply spending more time outdoors is a good way to combat anxiety. (especially during colder winter months, consider taking vitamin D supplements, purchasing a full-spectrum plant light for yourself, and sitting by a sunny window whenever possible)

Exercising Feels Stressful?

Moderate to light exercise is vital for optimum functioning and balanced moods, according to countless studies done to investigate the effects of physical activity on the brain. If exercising, or the “I ought to” feelings that come with it feels stressful, try a gentler approach.

Exercise is thought to be one of the most effective ways to combat periods of anxiety, stress, or depression, as the endorphins produced after even a short 10-minute walk have similar effects to taking aspirin for a headache. Exercise has been proven scientifically to elevate moods, and more physically active people also show lower instances of anxiety and depression.

Whether it’s Pilates, walking, climbing, weight-lifting, swimming, or hiking, the effects of moving in physical exercise are unlike anything else for achieving stress and anxiety relief. Moderate and light exercises can be especially refreshing, and calming. The best way to find an activity that suits you is to try them; see what works for you and your lifestyle, and what you can realistically incorporate into your everyday life.

(one of my favorite things when I feel stressed and/or achy is to take a detox bath. The recipe is here)

25 studies that show exercise is beneficial in fighting mental illness

Creativity Reduces Stress and Anxious Feelings!

Recent developments in technology have damaged our attention span and ability to focus have recently drawn awareness back to the importance and significance of achieving a state of ‘flow’ that many people feel in times of creativity. Here’s a basic explanation:

The importance of ‘flow state’ can be measured on both a personal level - how much you focus can affect how you feel fulfilled by your work or other ‘flow’ activity - and yet also on an overall level of health and wellbeing, as neuroscience has proven that those who engage in ‘flow state’ more regularly have overall higher levels of happiness and sense of balance in life.

‘Finding your flow’ is a great way to invest in your self-care and sense of clarity, helping you avoid anxiety and stress. It can also help you escape a bout of anxiety, even though doing so might prove slightly more difficult.

Some suggestions:

- Read a book - the simple act of reading a book instead of engaging in screen time increases our ability to focus; another principle of ‘flow state’ is that the more we engage with it, the easier it becomes to access.

-Take time to engage in your favorite creative activity! Although ‘flow state’ is by no means exclusive to those who work in a creative field, it has been observed that a large percentage of those who suffer from acute anxiety are in fact highly creative people.

This would suggest that anxious energy is simply an excess of creative energy and potential that a lack of direction has caused to manifest as stress.

-Finding a ‘flow state’ takes consistent and repeated engagement to become easier, so don’t worry if it doesn’t come immediately - just be sure to notice it when it does!

Meditating: What Exactly Do You Mean?

Meditation is hugely beneficial in combating symptoms of anxiety and stress. By reducing the intensity of cortisol and other anxiety-related hormones, meditation also gives a person the ability to “think about what you’re thinking about” and selecting helpful thoughts to camp on. (Check out my podcast introducing the differences between Biblical Meditation and Eastern Meditation.)

Meditation is an activity which has been proven to improve and assist in accessing our ‘flow state.’ By consistently using your mind to concentrate on relaxing by breathing and noticing thoughts and emotions as they arise, we can begin to become more aware of our own needs, desires, fears, and what helps us find joy, relaxation, and a ‘state of flow’.

This sense of ‘mental fitness,’ combined with physical activity and a quality diet combine for a powerful, whole-person tool to use against the onslaught of anxiety!

Diffusing Triggers

Of course, getting rid of the “active” unresolved memories stored as emotional triggers with the 3D method is a significant, powerful tool to remove stressors from your life!

With the 3D method I take clients through a process that uses even more tools to isolate and diffuse the intensity of internal scripts that may have worked “in the moment” of a time of stress, but have become negative influences in your life.

Want to hear more? Have Questions I can answer?

Schedule your NO COST CONSULT here!

What tools will you add to your toolkit this month? I’d love to hear about what’s working for you!

*(As always, any time you feel you need intensive help, medication, or a diagnosis of an anxiety disorder, please see your primary care Physician for a referral to a licensed Psychotherapy provider.)