Simple Daily Habits to Manage Your Anxiety

The last year has been a stressful time for people from all around New Zealand and many people have suffered from anxiety ranging severity from a background of worry to an overpowering force which can lead to difficulty sleeping, a racing heart, panic attacks, fatigue, digestive upset, sweating or headaches, interfering with your ability to live your life.

Whilst anxiety can often feel insurmountable there are several habits you can develop to minimize the effects.

Mindfulness is the act of focusing on the present moment, drawing your attention away from the mental chatter and anxious thoughts by turning in to your physical senses (ie what is happening in your environment and body).

When you're in the grip, mindfulness may seem impossible. However a growing number of scientific research shows that practicing mindfulness daily can actually break the cycle of worry. Making it one of the most effective habits for gaining peace of mind.

Here are some tips for making mindfulness easier.

1. Start with just five minutes per day, and slowly work your way up to 20 minutes.
2. Use guided meditations and breathing exercises to keep you focused.
3. Work mindfulness in to your daily routine, like meditating on your lunch break.
4. If anxiety makes if difficult for you to sit still consider going for a walk. Concentrate on the sights and sounds around you, the feeling of your body moving, and the sensation of the wind on your skin. If you notice your mind wandering then gently bring it back to the present moment.

Journaling regularly can help you express and understand your anxiety triggers. By putting your worries down on paper, journaling can help you deconstruct anxious thoughts, examine emotions and situations, or even help you seek solutions to your triggers.

Here are two methods that may be helpful to anxiety.

1. Exploratory jumbling involves 10 to 15 minutes of writing down whatever is on your mind, as fast as you can without judging yourself This approach can help you identify thoughts and feelings, including those you may be unaware of, that could be contributing to your anxiety.
   
   Seeing them written down on paper can help you 'fact-check' anxious thoughts. (i.e. consider whether they are accurate) and gain greater clarity about the thoughts and feelings that are making you anxious. This can help you become more aware of your triggers, which is the first step towards managing them.
   
   
2. Action focus journaling can can help you develop an action plan to deal with ongoing situations that trigger your anxiety, Setting aside 10 to 15 minutes for this exercise, begin writing about a problem or a situation that contributes to your anxiety (e.g. poor time management).

Next brainstorm some steps you could take to overcome the problem (e.g. creating a schedule) and break these into smaller action items (e.g. set up a calender to track your schedule, set reminders to help you stick to it) lastly create some realistic goals to help you complete these actions.

Monitor your progress on a regular basis and celebrate any positive changes you have experienced since implementing your action plan.

Neurotransmitters are messenger modules made by your brain, they carry signals throughout it, influencing your mood. They also carry messages between your brain and other cells in your body (such as your muscles) boosting feel good neurotransmitters can reduce anxiety and relieve muscle tension.

A successful exercise regime can involve any kind of physical activity, such as walking, jogging, swimming, hiking or playing sports. I love to go tramping and walking the Wither Hills.

It can be anything that moves your body for at least 2.5 to 5 hours a week.

Start by easing yourself in to a few shorter sessions first, and carve out some time in your schedule to make exercise a consistent habit.

Asking a family or friend to join you adds the extra bonus of connecting with loved ones who can help you feel supported as you work to improve your anxiety.

For centuries herbal medicine has been used to sooth an anxious mind. We now know that many of these herbs work by increasing the activity of a calming neurotransmitter, gamma aminobutyric (GABA) the neurotransmitter reduces brain activity, helping you feel less anxious without making your drowsy, and also eases muscle tension.

Botanical combinations that can help you when anxiety kicks in:

• Rehmannia and American ginseng, which both are used in traditional herbal medicine to soothe a 'wired and tired' (anxious mind). American ginseng also works by increasing the brain's levels of neurotransmitters including GABA and serotonin.
• Zizphyus and Passion Flower which both increase GABA activity and work rabidly to reduce anxiety. This combination also helps to support a restful sleep (without making you feel drousy the next day).
• Kudzu which may reduce the physical symptoms of the anxiety such as racing heart, trembling hands and sweating.
  In addition magnesium bisglycinate offers several benefits, It reduces physical tension and is also required by the body to produce neuro transmitters, such as serotonin. Magnesium deficiency is common especially in stressed anxioius people.

When it comes to easing your anxiety, mindfulness, journaling and regular exercise can offer profound benefits. Beyond this natural medicine in the form of herbs and nutrients can also bring greater sense of calm.

I have also helped my clients with Journey Work going inside and dealing with the anxiety or past traumas has great benefits.

Anxiety can be difficult to manage so for help finding high quality treatment options that are most likely to help in your particular case contact Julia at Julia's Herbal Health.

A combination of diet and lifestyle changes alongside natural medicine will help you manage your anxiety, empowering you to get back to the life you love naturally.