Anxiety Management

ANXIETY, STRESS, OVERWHELM – We hear these words all too frequently and unfortunately a lot of the time it’s heard but not listened too… let alone undertake anxiety management activities!

These WARNING symptoms tend to be brushed aside.  And yet anxiety has been cited as the most common mental health disorder facing the UK…

What’s concerning is the massive rise in childhood anxiety!  

So here are some natural ways to manage anxiety in your home. Some backed by scientific research others still under debate! Either way being natural it doesn’t hurt to try…

Grounding – Scientifically proven

Kick your shoes off and allow the earth to earth you! It’s proven that walking bare foot releases endorphins, which help relieve pain, reduce anxiety, stress and overall improve your sense of well-being. Personally, grounding has become my anxiety managemnet rock – the first thing I do when I feel the onset of anxiety is kick off my shoes and sit on the ground.

Switch off all appliances at night especially Wi-Fi – under debate

Electrical appliances emmit EMF (electromagnetic frequencies) especially Wi-Fi. our bodies have a natural electromagnetic field, so exposure to EMF will affect our bodies. Science has stayed of the fence with this one possibly because there is so much at stake! I personally find I sleep better when I switch everything off and I never take devices into the bedroom, whatever your personal thoughts it can’t hurt try plus it will also help the environment and your pocket!

Physical exercise – scientifically proven

Getting your heart rate up changes the brains chemistry to create more space for anti-anxiety neurochemicals.

Aromatherapy oils – scientifically proven

Let mother nature nurture, just make sure you buy 100% pure therapeutic oil and read the directions off usage. I find an aromatherapy diffuser such a wonderful way of calming everyone’s mood in the home without them even being aware of what you are doing! Just a few drops diluted in water and flick the switch – not only do you shift the dynamics of the mood within the home, but your home also gets to smell great! Oils reputed to assist anxiety management are

• Bergamot
• Palo santo
• lavender
• clary sage
• grapefruit
• ylang ylang

But please do a little research when buying your oils – some can cause adverse reactions with certain health conditions.

Staying clear of processed foods and high sugar – scientifically proven

A balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins will help to stabilize fluctuating mood swings. If your busy schedule leaves little time for cooking, batch cooking is helpful and also think about investing in a slow cooker!

Good sleeping pattern – scientifically proven

The body renews and releases on a cellular level during sleep, biologically processes and integrates energetically.Whilst organises and files, mentally. So it stands to reason that quality sleep is a fundamental necessity to maintain health, especially mental health.

Promote a healthier sleeping pattern by:

• not reading or watching television in bed
• not using your phone, tablet, or computer in bed
• avoiding caffeine, large meals, and nicotine before bedtime
• keeping your room dark and cool
• going to sleep at the same time each night
• practicing gratitude before going to sleep
• For kids a night-time routine – dinner, bath, story, bed at the same time, gratitude for the day, sleep.

With the gratitude for the day, some may like to pray, I like to give thanks for three things that have happened that day and I break it up into what made me laugh, what brought me a lesson, who did I make memories with.

Meditation & mindfulness – scientifically proven

In my opinion the second biggest anxiety management life saver! To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved/ attached with or to them. Instead, you simply observe them and take note of any patterns. Make meditation a family routine, if you have a dog – use the dog walking routine as your time for meditation, there is nothing that stipulates you must sit in the lotus position! If you are using dog walking as your time, just make sure you spend 10-15 minutes without talking, without headphones and be present. I also like to include the mindful practice of setting up the day with a mantra – a simple positive intention of what I wish my day to be – aka today will be a great day or I am full of energy and joy! I do this before stepping out of bed but in a family setting every member could state their days intention over breakfast! The collective energy created sets everyone up for success.  

Get some professional help

Seek a professional or an anxiety management program, to gain tools in which to combat your anxiety. There is no quick fix, but can be managed and over time irradicated.

I hope you found this article helpful, I do run anxiety workshops, courses and 1:1 programs, plus I teach parents techniques in which to best help their children who suffer. To work with me just drop me an email.

Also the NHS provide helpful information and management tips which you can check out here.