Do you or someone you know suffer from chronic anxiety? Are you sick and tired of not being able to deal with common life circumstances with a peaceful state of mind? You’re not alone.
I truly believe that you don’t have to suffer forever.I have seen people with “chronic” anxiety that were able to reduce or completely eliminate their symptoms through diet and lifestyle changes. This could be possible for you too.
As always, change takes work. It takes time. Change isn’t as easy as taking a pill or locking yourself away in your room (both strategies I’ve tried!). But changing your lifestyle and diet are ultimately what will bring you freedom in the end.
Here are 4 tips for overcoming anxiety that I hope will help you! I’ve also included a delicious and effective anti-anxiety smoothie recipe for you to enjoy!
Here’s a little trick I learned that can help in the moment you start feeling anxiety creeping in.
Point your finger upwards in front of your face. Bring it towards you and breath in slowly. Move it away from you and breath out slowly. Do this a few times and your heartbeat should slow and you should feel more calm. Do this for as long as it takes for you to begin to feel at ease and confident that you can continue your day in a more comfortable space. And don’t be discouraged if it doesn’t happen for you right away. It can be a little strange at first so allow yourself to practice a bit and slowly move into it.
As simple as it seems, moving your body and getting your blood moving can do wonders for those suffering from anxiety.
Researchers have found that regular exercise helps to reduce anxiety and improve overall mood. When you exercise, feel-good chemicals go off in your brain which have a positive impact on how you are able to cope with everyday life.
I know that when you’re having a rough week it is one of the last things you want to do. Just remember that by making it a regular habit, it will be that much easier to stick with. Choose something that you enjoy so you are more likely to follow through. And pick a buddy to MOVE with you!
Exercise can be as complicated or as uncomplicated as you want. A 30 minute walk around your own neighborhood or in a nearby park is fantastic. If you’re the gym-going type then lifting weights or doing some interval training is also fantastic. Playing sports or taking your dog to the park or swimming are also wonderful. Do what works for you. Just make sure you DO something!
Switch Your Diet
The health of your gut has a powerful influence on your mental and emotional well being. A high percentage of feel-good hormones like serotonin (roughly 95%!) and dopamine are made and synthesized IN YOUR GUT!
If you really want to feel well you have to pay attention to what you are eating.
Sugar, processed foods, dairy and wheat consumed in standard amounts wreck havoc on the human system and can cause digestive distress, imbalances in the gut and eventually illness and disease that range from both physical to mental.
Choose your food wisely!
Focus your diet around whole foods, unprocessed that came straight from mother nature. Get lots of healthy fats like nuts and seeds, coconut oil, almond butter, avocados, fish, etc. Try to buy organic when possible. If funds are tight, stick to the dirty dozen.
Ashwagandha, one of the main herbs in Organifi, is an adaptogen, which means it is specifically designed to help to body maintain homeostasis (aka BALANCE). When you are in a state of stress, this herb can help bring you back to homebase. Studies have shown it can even reduce cortisol (your stress-regulator) levels in the body by up to 29%!
Low levels of B-complex vitamins, calcium, phosphorus and magnesium have been linked to anxiety in various studies. Almonds contain all these nutrients plus healthy fats and zinc, which are key for maintaining a balanced mood. Not to mention almond butter is delicious and creamy and an excellent addition to any smoothie!
Bananas have been shown to have a similar effect on the body as beta-adrenergic blockers; a type of pharmaceutical drug used to treat anxiety. This type of drug prevents adrenaline from binding to beta receptors and accelerating heart rate and raising blood pressure – both of which happen in people experiencing anxiety.
Bananas seem to accomplish this in a natural way, while also providing the body with high levels of potassium. Potassium levels have been shown to drop when we are in an anxious state.
Apparently some musicians even use bananas to combat stage fright by eating one 30 minutes before an event or performance.
Antioxidants and vitamin C are both vital to the body in overcoming stress – and you can find both of these nutrients in a handful of blueberries.
Spinach and other leafy greens are packed with magnesium, a mineral that is important for promoting feelings of wellbeing and helping the body regulate cortisol levels. According to Dr. Mercola, an estimated 80% of the population is deficient in this vital mineral!
You can use flaxseed either in whole form or oil form and expect great results. Flaxseed is full of omega-3 fatty acids and has anti-inflammatory properties. Omega-3 fatty acids are not produced by the body and must be obtained through diet. These fatty acids have been studied for their therapeutic properties and have been found to help reduce symptoms of depression and anxiety.
Pure coconut water is an excellent source of magnesium and potassium, both of which we have talked about for their ability to help the body maintain feelings of wellbeing and calm. These two ingredients also help muscles relax, regulate digestion and improve circulation.
Kefir is packed with beneficial probiotics for your GUT. Consuming fermented foods such as kefir, yogurt, sauerkraut, kombucha and miso is one of the very best things you can do to boost digestive health and thus mental health.
Put these nutritional powerhouses together and you’ve got yourself an incredibly delicious, calming – yet energizing – superfood smoothie!
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.
-Lynne, Longwood FL
I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!