Nine Ways to Naturally Reduce Anxiety
Your anti-anxiety tool kit.
By NIKIITA JACKSON
Anxiety is the most common mental health condition experienced in Australia, with one in three women and one in five men experiencing it at some stage in their lives.
Most of us experience a degree of stress and anxiety when feeling the pressure of events such as exams, work deadlines or personal issues. However, these feelings usually pass when the stressor is removed. For those who struggle with anxiety however, these feelings often do not completely subside.
There are a large variety of contributing factors that may lead to a person developing anxiety, including physical conditions such as an overactive thyroid, hormonal imbalances, nutrient deficiencies, disrupted circadian rhythm, unhealthy lifestyle choices, ongoing stressful circumstances, substance abuse and addictions, past trauma that has not been processed, and personality factors such as being a perfectionist or having low self-esteem.
Professional help is sometimes recommended, however below are ten steps you can take to reduce your anxiety:
REDUCE CAFFEINE
Caffeine stimulates the release of cortisol and adrenaline from your adrenal glands into your nervous system, stimulating your ‘fight or flight’ response and causing you to feel on high alert.
Caffeine also increases the excretion of minerals such as magnesium, which is a mineral our body uses to alleviate anxiety.
Multiple studies have shown that caffeine can make anxiety worse and can even trigger an anxiety attack.
Try reducing the amount of caffeine you drink by switching to caffeine free alternatives such as herbal teas, reishi tea, or dandelion tea.
Consider having a hot cacao instead of coffee or tea, as although it has a bit of caffeine from the cacao, it also comes with a good dose of magnesium, whilst also boosting serotonin, creating the body to feel more relaxed. However, for some people, cacao might even be too stimulating and may be best to avoid.
CACAO RECIPE:
1 cup of nut milk
2 heaped tbsp cacao
1 tbsp coconut oil
1 tbsp maple syrup (or 2 pitted dates)
1 tsp medicinal mushrooms (optional)
Heat on the stove and blend until frothy.
DEEP BREATHING
Many anxiety sufferers breathe too fast and shallow. Practicing deep breathing can encourage the body to be in a ‘parasympathetic’ state, promoting relaxation and calmness.
However, inhaling deeply may not always calm you down. It is actually exhaling which is linked to the parasympathetic nervous activity.
Other than regular deep breathing, breathwork sessions with a qualified practitioner are also a great way to ease anxiety.
Breathwork is an active form of meditation that allows us to disconnect from our mind, reconnect with our body, energy, and ourselves, and enter a different state of consciousness. This elevated state brings us closer to healing and clarity, and further from anxiety.
NATURE EXPOSURE
I don’t think I’ve met anyone who can argue with the fact that they feel more calm and relaxed after spending time in nature. Research in a growing scientific field called ecotherapy has shown a strong connection between time spent in nature and reduced stress, anxiety, and depression.
Nature deprivation – a lack of time in the natural world, largely due to hours spent in front of TV or computer screens, has unsurprisingly been associated with increased feelings of anxiety and depression.
According to research, being in nature, or even viewing scenes of nature, reduces anger, fear, and stress and increases pleasant feelings.
BALANCED BLOOD SUGAR
Dysregulated blood sugar often plays a role in the development of conditions such as generalised anxiety disorder, making dietary modifications a key therapeutic intervention when addressing anxiety.
Blood sugar imbalances often involve periods of reactive hypoglycemia (low blood sugar), leading to the increase of adrenaline and sometimes resulting in anxiety symptoms such as shakiness, sweating, and heart palpitations.
Subsequently, modifying the diet to reduce the consumption of refined carbohydrates and include more protein, fat, and fibre can be beneficial in the treatment of anxiety.
MAGNESIUM
Magnesium would have to be my highest nutritional recommendation for so many health issues. Unfortunately, we just don’t have enough magnesium in the foods we eat, as our soils are depleted of it, which means our foods are depleted of it.
Magnesium is involved in over 300 enzymatic reactions and is largely involved in regulating our stress response. Magnesium also helps in regulating blood sugar and promoting restful sleep via increasing the neurotransmitter GABA, making it the ultimate mineral for assisting with anxiety.
Supplementing: There are many forms of magnesium on the market, with cheaper forms often being less absorbable and harsher on the digestive system. I recommend getting it in either glycinate or citrate form. Avoid magnesium oxide.
GUT HEALTH
Dysbiosis and inflammation of the gut have been linked to contributing to several mental illnesses including anxiety and depression.
Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system that trigger mood changes.
Our gut is also involved in the synthesis of neurotransmitters, chemicals which are involved in regulating our mood. Imbalances in our gut microbiota can therefore lead to imbalances in our neurotransmitters, thus affecting our mood.
“For decades, researchers and doctors thought that anxiety and depression contributed to gut problems. But now studies show that it may also be the other way around”.
TALK TO SOMEONE
We weren’t meant to do it alone in this world. And actually, human connection is a core fundamental need. Talking to someone who you feel safe with and trust can be incredibly helpful when you’re feeling anxious.
Studies have shown that people who feel more connected to others have lower levels of anxiety and depression.
HERBS
There are so many herbs which have the potential to alleviate anxiety. Several herbal remedies have been studied as a treatment for anxiety, with varying mechanisms of action.
Some common anxiolytic (anxiety relieving) herbs include:
- Chamomile
- Ashwaganda
- Kava
- Passion flower
- Lemon balm
- Ziziphus
- Lavender
It’s important when using herbal medicine to understand the quality and dosages of the herbs your using. Working with a Naturopath or Herbalist can be extremely beneficial to ensure you are receiving high quality herbs individualised to your specific health situation.
In an 8 week study involving 58 participants, the administration of ashwagandha showed to lower the stress hormone cortisol. An improvment in sleep quality was also experienced.
SUPPORT OVULATION
This one is for the women! Contradictory to the common myth that ovulation is only required for making babies, ovulation is actually important for so much more, and is key to addressing anxiety in females.
When a woman ovulates, she produces the hormone progesterone. Progesterone can help to improve mood, as it converts to a neurosteroid called allopregnanolone which calms GABA receptors in the brain & induces a calm feeling.
If a woman is not ovulating, she is not producing progesterone. This could possibly be due to hormonal contraception use, conditions such as PCOS or hypothalamic amenorrhea, nutrient deficiencies, or other reasons.
This makes addressing ovulation an important step when treating anxiety in women of reproductive age.