In recent years, I find that anxiety has become the number one issue for clients coming for psychotherapy sessions.
There are many reasons for this including work/life balance difficulties, increased demand on us to be contactable at all times, increasing academic expectations of our young people, social anxiety, stress on family life due to financial constraints and various other reasons.
There are several lifestyle factors which you can address at home to increase your ability to manage anxiety. Supplements, exercise, adequate sleep and reducing stress will all help you to feel calmer.
1. Over the years, there is increasing research emerging around the effectiveness of particular herbal medicines and supplements in helping us cope with anxious feelings. There are now several research papers showing the effectiveness of Siberian Ginseng tincture as an adaptogen, meaning that it works with what your body needs at that time. Available in your local health food shop, Siberian Ginseng drops can help to reduce stress levels and increase energy.
2. When we are under stress, our bodies use up more magnesium than usual so a good quality magnesium supplement is helpful. Eating a diet rich in green leafy vegetables and colour will help support your body through anxious times. Viridian L-theanine & lemon balm capsules are excellent for increasing our calm brainwaves. Biocare Magnesium Taurate has a calming effect on the body and mind and magnesium helps support our bone health and stress response.
3. Get outdoors for exercise (even 10 minutes exercise is shown to have a positive impact on mood and anxiety for several hours afterwards).
4. Prioritise getting good quality sleep as insomnia is shown to increase our chance of struggling with anxiety and depression.
5. Reduce your sugar and caffeine intake so your body stops experiencing the blood sugar high and lows.
6. Cut your alcohol consumption and find other ways to relax without alcohol.
7. To reduce overall anxiety levels, look at the activities that help you to feel calmer in your life- what do you love doing and who do you love spending time with?
How can you do more of these activities this week?
Schedule in these activities into your week and the month ahead in your calendar. The more you're doing activities you love, the calmer you will feel.
Equally, look at your stress triggers (e.g. rushing to get out the door) and plan how you can manage these better in the future.
8. Speak to a trusted loved one, friend or therapist about how you are feeling. Sessions can be booked with Nicola Hogg here if you feel professional help is what will best suit your needs at the moment.