Anxiety sucks.
So many people I know and love suffer from near-debilitating anxiety. To the point that it interferes with their day-to-day activities and enjoyment of life.
We all have occasional bouts of feeling anxious. That’s totally normal. However, if you feel like anxiety is more than a once-in-awhile nuisance in your life, here are some simple actions you can implement today. They don’t cost any money and can have you feeling more grounded and ready to tackle life head-on again. I hope they help you!
The Basics
These few basic steps are critical for everyone’s health and well-being. I’ve written extensively about each of them, so just click the links if you want to learn more.
- Sleep. Sleep too often takes a backseat to other activities that tug at our sleeves for attention. Emails, social media, and games are enticing and easy to get drawn into later than we intend. When we do finally let our heads settle into our pillows and close our eyes, many of us find that our minds rev up and can be hard to quiet down. Read this article to learn how to get great sleep. Getting a good night sleep is arguably the most important thing any of us can do to improve every aspect of our health and well-being.
- Nutrition. We have all heard the old saw “You are what you eat”. More accurately, you are what you digest. That’s because the food you digest becomes the building blocks for the hormones and neurotransmitters that govern your emotions, feelings and therefore moods. Garbage in, garbage out. If you eat highly processed foods stripped of any nutrition, your body simply doesn’t have the raw materials to create serotonin, dopamine and other crucial feel-good chemicals that help you feel, well, good. Here’s what to eat for maximum nutrition.
- Movement. Our bodies are designed to move. A lot. If you struggle with anxiety, I understand that moving your booty may feel like the very last thing you want to do. When you want to exercise the least is often when you need it the most. The good news is, you don’t have to sweat for hours to get immediate benefit. A 30 minute walk in nature may be all it takes to shift your mood from crappy to happy. This post tells you how to get motivated to just DO IT!
Click here to start implementing the simple habits that will give you a life of abundant energy and great health.
Next Level
Getting the basics listed above on autopilot is the foundation to a lifetime of great health and energy. Here are some next level strategies to keep anxiety away.
- Turn off the Wifi at night during sleeping hours. This single action has been the game changer for many of my clients with anxiety. There are many reasons why Wifi is disruptive to our sleep. I will write a detailed article soon about this topic. Until then, it costs nothing and can be super helpful. Give it a try tonight.
- Swap out your coffee for green tea. Coffee is a nervous system stimulant. I know, call me Captain Obvious. But the last thing you need when you have anxiety jitters is caffeine jitters on top of it. Green tea will give you a little caffeine, but without the jitters that coffee can elicit. It also contains theanine, which helps increase serotonin and GABA, both critical neurotransmitters for chilling out and sleeping well. Here’s a delicious recipe to try to get a healthy dose of green tea.
- Breathe. Deep breathing is a tried and true way to reduce tension and anxiety. Breathing has been taught for millennia in ancient traditions such as yoga and Ayurveda as a way to reach heightened states of awareness. More recently, it is well-researched and proven to be an effective and nearly-immediate way to bring yourself back to center and chill out. Search on YouTube for “Wim Hof breathing techniques” for a proven breathing system. There are plenty of videos to choose from to learn this powerful breathing technique. Start every day with just 10-15 minutes of breathing and you will notice a huge benefit.
Bonus Tips
- Take magnesium. We are all magnesium deficient. Magnesium is a critical component of hundreds of functions in our bodies. Unfortunately, our depleted soil and poor farming practices mean our food is woefully lacking in this crucial mineral. Magnesium deficiency can lead to depression, anxiety, poor sleep, high blood pressure, headaches and migraines, constipation, and much more. Read this post to learn about this mighty little mineral. The magnesium supplements I have researched extensively and use for my family are the following:
- Natural calm magnesium. There are different flavors you can try, but be sure to get the plain magnesium. Don’t get the kind with calcium (read this post to learn why supplemental calcium is actually very bad for you) or with melatonin.
- ReMag Pico Ionic Liquid Magnesium. This is probably the best magnesium supplement available today.
- MagSRT Slow Release Magnesium. For those who find pills easier to swallow, this is a great option.
- Magnesium L Threonate. This version of magnesium is gentle on the stomach and may have extra neuroprotective effects.
- Use a weighted blanket. Weighted blankets are proven to calm the nervous system and may help you get a better night’s sleep. Here’s one that my family uses.
What strategies do you use to keep your anxiety from running the show? Please share below so we can help more people live productive, happy lives free from this debilitating feeling!
