5 Tips to Help with Anxious Thoughts
Everyone has them! Every single person has experienced feeling on
worry, being stuck, in a rut negative feelings and emotions. Its normal
to have anxious thoughts.
Did you know anxiety is the most common mental health disorder in
America. So many people are experiencing stress and anxiety at high
amounts. Medications have their place and are NECCESARY for some
cases. However, I wanted to share some of the ways I manage my
anxiety and stress. I am by no means an expert at managing my
anxiety and stress. So I want to make it clear that the goal is NOT to
never experience anxiety but rather to learn how to become more
resilient to it so it doesn’t have such a impact on our lives.
1. Focus on eating nutrient dense foods
Nutrition is medicine. It’s important to make sure we are getting
adequate nutrients from our diet to fight off anxiety and help our
body fight of stress. When we eat a lot of processed food, we are more
anxious due to the lack of nutrient in it. Nutrient deficiency can lead
to an array of health conditions including anxiety. Try to read the
ingredient labels. If there is something in there that you don’t know
what it is or cannot pronounce then skip it. Obviously, life is too short
to stress out over this (that would do more harm than good), just try
and aim for the majority of your meals/snacks to me nutrient-dense
balanced meals.
2. Limit caffeine/ alcohol
Caffeine is a stimulant and even though I dearly adore my coffee, I do
experience a lot of anxiety when I drink it too much. I have made the
swap to matcha mostly and it definitely has helped me. However
when I do drink coffee, I try to limit it. Try reducing your intake or
switching to matcha for 30 days and see how you feel.
I am not a person who likes to drink. Only because I haven’t like
anything I have tried. However there is a huge link between anxiety
and alcohol. Even though it seems to relieve anxiety at the beginning
it actually causes anxiety once the initial effects wear off. It reduces
the GABA, which is a neurotransmitter that prompt relaxation,
reduce anxiety and stress, and promote sleep. Try skipping the alcohol
for 30 days and see if you feel better
3. Move your body
Obviously, movement is one of my favorite ways to manage my
anxiety. It makes me feel good and boost my endorphins (when done
in appropriate amounts. Check my blog post on overexercising). When
you begin to feel anxious try to just move your body in some way.
Whether that is stretching for 5 minutes, doing a workout, or going on
a walk. Anything helps!
4. Journaling
Journal has been a huge tool in my anxiety tool kit over the last couple
of years. I find journaling to help you actually decipher what you are
thinking about and put it to paper. When you actively write it down,
the thought becomes less scary and it’s easier to see what the
irrational fear/thoughts. Even if your someone who doesn’t like the
idea of a blank piece of paper and a pen, journaling can still help.
You can start by listing out things you are grateful for or try using
prompts instead. Prompts are a great away to begin journaling. Here
are a few prompts to get you started
How am I feeling right now?
Is this thought true?
How can I support my body today to reduce this stress?
What are 3 things I am thankful for
5. Get Outside
The have been numerous studies’ showing how important nature, and
sunlight are for our mental health. They both reduce depression,
anxiety, while also increasing creativity and positivity. I know for me I
am always put into a better mood after a walk or just sitting outside in
the sun. I feel lighter and just feel like I’m doing something good for
mind and body.
If all you have is 5 minutes in the morning, then get outside while
you’re sipping your coffee, doing your quiet time, or anytime of day.
Trust me you will find yourself craving it after you see how good you
will feel.
BONUS: Get in God’s Word
I have expressed that I am a Christian. The only thing that is truly
going to help the most with our anxious thoughts and emotions is
Jesus. The Bible tells us “Do not be afraid.” This is something I am not
the best at. I notice a difference in my anxiety levels when I actively
am spending time with God each day and when I am not. Get in God’s
word even if it’s just 5 minutes in the morning. Make it a priority, stay
consistent, and see the change it will make.
I hope you enjoyed this couple of tools I sue to manage my stress and
anxiety. Leave a comment below how you manage your stress or DM
me [HERE] I would love to hear from you!!
Xo,
Jenna
