5 Ways to Manage Anxiety Naturally
We all suffer from anxiety from time to time. Some of us, constantly. If you’re going through cancer treatment, or finished with treatment, or certainly newly diagnosed, your anxiety is real, understandable, and in your face. Here are some ways to manage it without medication. Of course, if you are on medication, please don’t stop it without discussing first with your trusted healthcare team.
Limit Alcohol. For the moment you’re drinking it, sure, it can quell anxiety. But in the long run, it messes with your sleep (waking you up at 2 or 3 am). It dehydrates the body, which can worsen anxiety. Alcohol also changes the levels of serotonin (feel good chemical messenger) in the brain. If you drink daily, don’t stop cold turkey without healthcare support.
Limit Caffeine. Some caffeine is OK, and plenty of people can tolerate various levels of caffeine. However, for your body, if your struggle with anxiety, asking yourself “What would my mood be like if I had less daily caffeine?” may be a worthwhile question. Explore what reducing or gradually cutting out caffeine could do for your anxiety. Studies show more than 400 mg per day results in anxiety and mood disorders. For reference: a “large” coffee from your favorite place usually has around 300-350mg of caffeine. Some of us don’t metabolize caffeine like others and lower amounts can be a problem.
Eat more seafood, nuts and seeds. These foods contain plenty of Omega 3 fats, something we all need more of for our brain health. Studies show they are a great source, particularly fatty fish like salmon, and walnuts. Tuna is also a great seafood for brain health. Add them to a salad, or just snack on a handful of nuts and seeds. Caution: limit your seafood intake to 12oz per week as they can contain heavy metals, and try to eat wild caught fish.
Eliminate artificial sweeteners. Many of them are neurotoxic, and many people cannot tolerate the extreme stimulation they bring on when ingested. As an alternative, explore adding fresh or dried fruits to foods to sweeten things up! Date syrup is a great alternative, as it contains minerals such as calcium, potassium, magnesium, and phosphorus.
Move more. Countless studies show the benefits of movement. Again, experiment with your body - what type of movement feels right for you? Something more calming like Yoga or Tai Chi? Or perhaps something that really gets you moving like a cardio workout, HIIT, running, or Zumba class? Your brain will benefit from any sort of added extra movement you can put in your day.
Try to add in any of these tips to reduce anxiety in your life. If you need help adding them in, consider signing up for health coaching. We are trained in the art of behavior change, and can help you create meaningful change in your life.
