Author: Pam Hird Naturopath
Pam Hird is a qualified and accredited Naturopath, Nutritionist, Herbalist and Personal Trainer. Pam shares with us 7 tips for reducing anxiety.
We live in a fast-paced 24/7 world. You are trying to juggle many areas in your life and you never seem to stop until you finally collapse into bed at night. Even then you aren’t guaranteed a solid sleep because the kids might wake up! It’s normal to feel stressed and anxious from time to time.
However, for someone with anxiety, these feelings can be ongoing. It can be a constant and exhausting daily battle that you don’t always feel like you are winning. We can make small changes in our life and day to day routine to help reduce anxiety and overwhelm.
7 Tips For Reducing Anxiety
Take Some Time Out
You have multiple children, I get it, it’s not that easy to always take time out. I’m not talking about luxurious indulgences and spending all day at the spa! Or even the 5 minutes you take to skull your morning coffee in-between multitasking 100 things! I’m talking about the 10 minutes you could take to sit and just stop. Do something calming such as playing music, art therapy, deep breathing, yoga, meditation, and other relaxing activities may be useful to help reduce anxiety.
Say No More Often
If you are feeling overwhelmed and wondering how to help stress and anxiety, don’t be afraid to say ‘no’ to things that will just add to your stress or create more anxiety for you. Saying no doesn’t make you a bad person, you are just simply looking after your health and wellbeing.
Eat a fresh whole food diet, which includes plenty of colour and variety.
Ensure you eat adequate protein from a meat or plant-based source as it provides essential amino acids for healthy neurotransmitter production. Try and avoid processed and packaged foods that are high in sugar as fluctuating blood sugars may trigger anxiety.
Include plenty of foods high in magnesium, such as green vegetables, nuts, seeds, and dark chocolate (70% and above). Magnesium is important in helping to regulate the stress response and consume oily fish such as salmon and sardines, 3-4 times per week to boost essential omega 3 fatty acids.
Exercise is the most underrated anti-anxiety tool there is. You don’t need fancy equipment you could simply go for a walk or do a work out from YouTube. Low to moderate impact exercise may help the nervous system overactivity and manage anxiety, stress and improve your mood.
Identify your triggers
Even though becoming a parent is an exciting time it could trigger feelings of stress or anxiety for you. Or there may be certain events, situations, your finances or food such as caffeine or alcohol which can aggravate anxiety and trigger panic attacks.
It is important to recognise these triggers and get strategies to help you in these situations. If you have a dietary trigger, complete avoidance is recommended.
Focus on the present
Have you ever noticed that when you dwell on the past or worry about the future you start to feel stressed or anxious? This can create a world of overwhelm for you. Simply focus your mind on the present moment and it can help you feel a little more relaxed.
Talk To Someone
Speak to a counsellor or psychologist who can give you some techniques to help manage your anxiety. If going to speak to someone isn’t an option than just speaking to a friend can help lift the weight off your shoulders.
Anxiety can be really isolating for some people and if you feel overwhelmed with trying to change your diet and lifestyle around then just pick one thing to focus on. Once you have mastered that then move onto the next. Don’t expect things to change overnight because they won’t, give yourself time and be kind to yourself. You have got this.
Pam Hird is a Naturopath, Nutritionist and Personal Trainer based in Sandgate, Brisbane. Pam also does Skype and phone consultations. Private health fund rebates available.
Pam offers FREE 15 minute calls where she can explore with you how she can help you.
Contact Pam for appointments or enquiries.