Top 5 Natural Anxiety Solutions
Stress and anxiety are common ailments, especially in today’s world, where the pressure to succeed is high and everyone’s “perfect” lives are being blasted on social media. Whether you’re a working professional, stay-at-home mom, student or striving actress/comedian/Influencer, it just seems like there is never enough hours in the day to get everything done, am I right??
Anxiety can arise out of nowhere, but it is commonly triggered by things such as worrying about the future, comparison and procrastination. This unsettled, nervous, paralyzing feeling can also be provoked by imbalanced blood sugar, lack of sleep, hormonal imbalance or high stress levels. Recognizing and working on these underlying causes can be incredibly helpful.
Here are a few tips to prevent and manage anxiety-related symptoms:
Swap coffee for matcha - high in caffeine and heavily sprayed with chemicals, coffee can be incredibly stimulating, especially when taken on an empty stomach. If you feel jittery, sweaty or nauseous after consumption, I would urge you to limit your intake to just 1 cup per day or (even better) switch to matcha green tea! Although it contains less caffeine, matcha is packed with antioxidants and l-theanine, compounds that provide a balanced, sustainable buzz.
Include protein at every meal - from beans, peas and lentils to hemp seeds, wild salmon and grass-fed beef, protein is the number one macronutrient associated with blood sugar stability. I recommend including at least 20g protein per meal which is easily accomplished by adding 2 scoops grass-fed collagen to smoothies, topping salads with a palm-sized portion of fish or chicken and snacking on protein-rich crunchy chickpeas and hard-boiled eggs throughout the day.
Get to bed by 10pm - sleep is incredibly important for stress management, but it’s not just about the amount of time spent snoozing, it’s more about the time frame. The power hours for sleep are between 9pm-12am. Thus, the earlier you get to bed, the better quality sleep you will have which will help you feel more restored, balanced and stress-free the next day.
Opt for dark chocolate to satisfy your sweet tooth - low blood sugar that follows a meal high in simple carbohydrates or sugars can be a MAJOR trigger for anxiety. If you have a sweet tooth, rather than reaching for candy, cookies, juice, soda, etc., enjoy at least 70% cacao content dark chocolate instead. Low in sugar, yet packed with flavonoids, theobromine and amino acids, dark chocolate is a natural dopamine booster!
Take three deep 4-7-8 breaths - breathwork is a powerful tool that can quickly shift you from “fight or flight” stressed-out mode to “rest and digest” zen mode. But you don’t necessarily have to do yoga or practice meditation to achieve results. Taking 3 deep breaths whenever you are feeling anxious brings you back into your body and calms your mind in less than a minute! Put this into practice by inhaling for 4 counts, holding the breath for 7 counts, then releasing for a full 8 counts; repeat 3 times or until relaxation is achieved. It’s amazing how effective this seemingly simple activity can be.
Tackling anxiety can seem insurmountable, especially when you are in the thick of it. Although your treatment plan may go far beyond eating a protein-rich diet and breathwork, these simple shifts are a great starting place. Just remember, the state of the mind is a reflection of the state of the body. When diet and lifestyle are balanced, the mind is calm. So, my question for you is: what modifications do YOU need to make in order to achieve YOUR inner peace?
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