Today we look at a few aspects of our everyday life that can help us to deal with anxiety.
I will share what you need to avoid and I will also give helpful tips that may assist you with your anxiety.
Social media
There is a negative aspect to social media.
Multiple studies have found a strong link between heavy social media use and an increased risk of depression, anxiety, loneliness, self-harm, and even suicidal thoughts.
Social media may promote negative experiences such as, exacerbating feelings of inadequacies about your life or appearance.
Try to avoid an excessive amount of time spent on all social media platforms
Reflection: What are you looking for when binging on social media? What else can you do?
Nutrition
Feelings of anxiety can make you feel very uncomfortable and can be daunting. Coping with anxiety can be a challenge and often requires making lifestyle changes such as changing the way you think, taking time out for a walk, talking with a friend and changing eating habits. There aren't any diet changes that can cure anxiety, but being mindful of what you eat may help.
Some ideas to explore:
- Eat breakfast that includes some protein. Eating protein at breakfast can help you feel fuller for longer and help keep your blood sugar steady so that you have more energy as you start your day.
- Eat more green leafy vegetables. Think vegetables. They can provide a good source of folate creating a better serotonin production, lifting your mood. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals. Avoid foods that contain simple carbohydrates, such as sugary foods and drinks. They can contribute to fatigue, weakness and weight gain.
- Hydrate and hydrate. Drink plenty of water. Mild dehydration can affect your mood, tiredness and light-headedness.
- Limit or avoid alcohol. The immediate effect of alcohol may be calming. But as alcohol is processed by your body, it can make you feel tired and sluggish. Alcohol can also interfere with sleep.
- Limit or avoid caffeine. Avoid caffeinated beverages. They can make you feel jittery and nervous and increase your anxiety levels. Replace with Herbal teas such as Dandelion tea or herbal Chai.
- Pay attention to food sensitivities. In some people, certain foods or food additives can cause unpleasant physical reactions. Sometimes, these physical reactions may lead to a change in your mood, including apprehensive behaviour or anxiety.
Reflection: When eating, reflect if you are really hungry. Ask yourself firstly if your food is nutritious, delicious and if you are eating a moderate amount of food? And secondly if you eat out of stress, anger, tiredness, loneliness or boredom?
Sticking to nutrient-rich foods, may make some difference to your general mood and an improved ability to focus.
Lifestyle changes, such as improving sleeping habits, connecting with people from your community, using stress-reduction techniques such as mediation or EFT and getting daily exercise, will contribute to the improvement of your mental health journey.
Studies have shown that poor diets play a role in worsening mood disorders such as anxiety. Be patient, but be committed to the new changes you make in your healthy life journey and contribute positively to your anxiety. Read More.
If your anxiety is severe or interferes with your day-to-day activities or enjoyment of life, you may need counselling (psychotherapy), medication or other treatment.
Sleeping issues/insomnia
Anxiety causes sleeping problems, and sleep disturbances cause anxiety. The above ideas will contribute to a better quality of sleep. Mindful breathing exercises have shown to improve relaxation and contribute to a better sleep. EFT (Emotional Freedom Technique) helps a person to relax and fall asleep faster.
Exercise
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilise mood, improve sleep, and improve self-esteem. Daily 5-10 minutes of aerobic exercise can stimulate anti-anxiety effects.
Smile/Joy/Happiness
Smiling reduces stress. Stress and anxiety can be ongoing challenges, but smiling more often helps the mind and body release stress naturally. Smiling helps reduce stress-induced hormones in the bloodstream, which helps avoid adrenal fatigue. Smiling enhances positive emotions.
Reflection: What has affected your sleep today? Have you been away from your computer for a walk? How often did you smile today?
I trust that by experimenting with these tools and making them part of your daily routine, you will experience a decrease in your anxiety!
For more information and other helpful articles, visit my website: Teoma Health.
To book an appointment, please call, Nancy on 0400 656 622 or email her on nancy@teomahealth.com.au.