Beat Anxiety: Science-Backed Tips for a Happier, Calmer You
If you've been riding the anxiety rollercoaster lately, you're definitely not alone. Stress and anxiety seem to have become unwelcome companions for many of us in today's world. I’m diving into some science-backed strategies to help you reclaim your calm and kick anxiety to the curb.
Embrace Mindfulness: Ever tried mindfulness? It's not just a buzzword; it's like a superpower against anxiety. Take a few moments each day to sit quietly, focus on your breath, and observe your thoughts without judgment. I’ve done this before starting my work day, sitting in the car before entering the house after work and right after something triggered me - I’ve gone to the bathroom and focused on my breath to regain my composure. Trust me, it works wonders! Studies published in journals like JAMA Internal Medicine back this up, showing how mindfulness can really help dial down anxiety levels.
Get Moving: Exercise isn't just about sweating it out; it's about sweating out stress too! Whether it's going for a walk, hitting the gym, or dancing in your living room, find something you enjoy. Physical activity releases endorphins, our body's natural feel-good chemicals, which can help combat stress and anxiety. Whether it's going for a brisk walk, hitting the gym, or dancing around your living room, find a form of exercise that you enjoy and make it a regular part of your routine.
Prioritize Sleep: Picture waking up refreshed after a solid night's sleep. Ah, it's like magic, right? Turns out, quality sleep is key to managing anxiety. Try setting up a relaxing bedtime routine, like reading a book or taking a warm bath. Research from the Journal of Sleep Research supports this, emphasizing how sleep quality affects our anxiety levels. Read more in my recent blog post HERE.
Nourish Your Body & Mind: Food matters more than we realize! Swap out the junk for whole, nutritious foods to give your brain the love it deserves. Think about fruits, veggies, proteins, and stay hydrated by drinking plenty of water. Limit your intake of caffeine and alcohol, as they can exacerbate feelings of anxiety and disrupt sleep patterns. There's plenty of research out there linking a healthy diet to reduced anxiety. Also think about what your mind is ingesting - through news, gossip, social media and toxicity (complaining, etc.). What we consume can add to anxiety and leave us feeling out of control and that everything is bad. Choose carefully on what you expose yourself to - I try to read the news instead and not watch it on TV where it feels so sensationalized and doom'/gloom. It helps! I don’t pretend that everything is ok, and I feel my feelings when I feel low. I just try to limit the negativity when I can.
Practice Gratitude: It's easy to get caught up in worries about the future or regrets about the past, but cultivating a mindset of gratitude can help shift your focus to the present and foster feelings of positivity. Take a few moments each day to reflect on the things you're grateful for, whether it's a beautiful sunset, a supportive friend, or a delicious meal. You can even do this as you lay your head on the pillow at night, or when you are first waking up. Make it a routine that you do daily so that your mind is always on the hunt for things to be grateful for.
Be Supportive & Seek Support : Be mindful of your self-talk and your focus. Anxiety certainly makes us forget when things have worked out okay in the past and can make us keep searching for what is wrong. Be supportive of yourself by looking for the past successes, looking for the good and don’t believe everything your mind thinks. (It might be making you feel like you will die, or that you are in extreme danger.) Anxiety is an alarm in your body, trying to protect you. Soothe that alarm, have kind self-talk, be your own best friend, remind it that things usually work out and that you can handle whatever comes your way. And remember, you're not in this alone. Reach out to friends, family, or a professional for support. It's not a sign of weakness; it's a sign of strength! Research from the Journal of Anxiety Disorders backs this up, showing how social support can really make a difference in managing anxiety. Plus, I am always here to help you, just reach out.
Overcoming anxiety is a journey, not a destination. Be patient with yourself as you explore these tips and find what works best for you. By incorporating these science-backed and real-life strategies into your daily routine, you can take meaningful steps toward a happier, calmer you. You've got this!
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