It’s that time of year when we get back into our routines, whether it be work, exercise, eating or school, after enjoying a couple months sabbatical. Even if you don’t have children returning to school, September symbolizes a fresh start. For many people, work and school are sources of high stress and continuous anxiety. And, since ignoring them is not a practical solution, why not implement some simple and effective lifestyle habits that can greatly reduce the anxiety that may arise from daily circumstances.
In this newsletter edition, you will receive 5 effective anxiety-reducing strategies that you can start implementing right away.
Strategy 1: Make Sure Your Diet is Balanced
A poor diet deprives your body of the important nutrients it needs to function optimally. Maintaining a poor diet for an extended period of time forces the body to compensate by raising the stress-hormone cortisol. Chronic high-stress levels can wreak havoc on overall health and wellbeing. So it’s important to eat a healthy, well-balanced diet consisting of protein, fruits and vegetables, complex carbohydrates, and healthy fats.
Drinking enough water daily in order to stay hydrated, and limiting or avoiding alcohol and caffeine will also help relieve anxiety. Complex carbohydrates metabolize slowly, and therefore help maintain a more even blood sugar level, creating a calmer feeling.
If you cannot commit to eating a balanced meal every day, have a supply of meal replacement bars or shakes available as an alternative.
Strategy 2: Get Physical
There are two amazing benefits from being physically active. First, it releases endorphins immediately into the body. Endorphins are the feel-good hormones that long distance runners enjoy and promote. Any level of physical activity can start the release of endorphins meaning you do not need to be a marathon runner to get the benefits. Consider what you can commit to daily to get our body moving. Maybe it’s a walk, or a bike ride, or a short visit to the local gym. Whatever you can do to get moving will make you feel better and less stressed.
Secondly, exercise takes your focus off of whatever is stressing you out. Switching your attention to something else gives your brain a chance to take a break. You may be surprised at the perspective that comes from not thinking about your problem!
Strategy 3: Sleep Baby!
There is not enough good to say about the powerful effects of sleep. We live in a sleep-deprived society, due to our fast-paced and demanding lifestyles. And sleep deprivation is a sure fire way to generate a bad mood and feed our anxious feelings. Moreover, a lack of sleep can throw off cortisol rhythms and mix up the body’s circadian clock. Anyone who has flown internationally can relate to how difficult it is to feel good when your internal time clock is out of whack.
Aim for at least seven to eight hours of sleep every night to minimize anxiety. If you are having trouble getting to or staying asleep try taking some of the natural sleep aids available at your local drug store.
Strategy 4: Set a Daily Routine
One of the best ways to avoid feeling anxious is to develop a daily routine and a to-do list. Start with a morning routine which ensures that you wake up early enough to get everything done that you need to before heading off to work or school. Waking up late is a guaranteed way to start your day with anxiety.
Many people get anxious because their schedule is either too rushed or sporadic, and there is no time for themselves within their daily activities. There should be enough time within your morning routine to either read a bit, do some exercise and/or enjoy a nutritious breakfast. Starting your day in a calm, relaxed way will set it up for success.
Strategy 5: Meditation
Meditation is more than just sitting with your eyes closed. It is the practice of training your mind to let thoughts come and go without fixating on any thought in particular. It takes practice and as with all good habits, it takes some time to develop. Be patient with yourself and encourage yourself to keep at it.
Picture yourself watching cars on a busy highway rushing past, and you have to take notice of every license plate. That would be exhausting and impossible. Now, what if you could stand there, ignore the cars, and instead focus on something in the distance. Maybe a sunset or a beautiful, magnificent tree. That would be much more calming, wouldn’t it? Meditation is an amazing skill to use when you have anxiety. As your anxious thoughts about yesterday, tomorrow, five years from now race in and out of your mind, being able to slow down your thoughts and focus on a calming image greatly reduces the level of anxiousness. Training your mind to be in the present is vital to managing anxiety.
For more discussion on anxiety, what it is, why we feel anxiousness and how it can be managed, please click on the links to either of my blogs below.
Log onto my website at www.itcanbedifferent.ca and download a free tool called Focus and Peace. This audio file will teach you how to overcome anxiousness instantly.
Come and see me at the Empowering Women to Succeed Conference on September 25th. Go to http://empoweringwomentosucceed.com/conference2018 and book your complimentary 30-minute session.