From the moment we wake up each morning until we go to sleep, there seems to be a need to be on and connected at all times. There are endless stressors and constant sources of stimuli.
Unfortunately, the human brain is not made to process this amount of information each day without some type of relief. This is especially true considering current events in the world.
Information overload can lead to higher-than-normal stress levels. Luckily, there are many options for getting anxiety under control. Here are five natural methods to help effectively manage any anxiety you’re feeling.
Improve Sleep Hygiene
When our bodies are sleep deprived, it can make us more susceptible to feeling stressed and anxious. The brain needs adequate sleep to recover from everything we put it through during the day.
Prioritize getting the recommended seven to eight hours of sleep each night to boost your resilience. Try going to bed and waking up at the same time each day. Consistency will help your body fall into a regular routine.
In addition to your quantity of sleep, it’s important to focus efforts on the quality of your sleep as well. Promote restful sleep by making your sleeping environment cozy with blankets and pillows. Keep the temperature cooler. Dim the lights. To the best of your abilities, keep your sleeping area device-free.
Practice Mindfulness
Grounding exercises can be a great tool to help manage anxiety, especially in the moments when it’s rising. Practicing these types of exercises can help shift your focus to the here and now.
Engage your senses by using the 5-4-3-2-1 method. While assessing your surroundings, find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This will distract your mind from racing thoughts and help ground you.
Incorporate short meditations into your routine, whether to start the day or break up your afternoon. Whatever time slot best works for you. If you’re unsure how to start the process, utilize a guided app to help get you started. Spending some uninterrupted time with your thoughts will help you process them and let them go.
Spend Some Time Outdoors
There is a Japanese term called “forest bathing” that simply means connecting with nature. You can help improve your mood and stress levels by taking in the nature around you and focusing on the details you see.
This may include taking a walk or just sitting outside someplace where you can observe natural beauty. Your main goal is to essentially let stress melt away while you’re taking in the simple things we often take for granted each day. Enjoy the vibrant colors, fresh air, and warmth of the sun.
Limit Triggers
While there are many things outside of our control that can cause anxiety to flare up, there are some that are well within our power to contain.
Limit the use of any substances that are stimulants. Coffee and alcohol are both commonly consumed but tend to make anxiety worse in the long run.
Limit your screen time, especially in the evening before bed. There’s a lot going on between the news and social media. Filtering content and reducing your overall exposure can help your brain to take a breather.
Get Active
When you have anxiety, physical activity is your friend. Take time each day to give yourself the reward of being active. Whether this is an exercise class, a gym visit, a walk outside, or even dancing in your living room, movement is key.
Physical activity causes a release of endorphins, which are the feel-good hormones, and a reduction in stress levels. Anything is better than nothing in this regard.
Next Steps
Anxiety doesn’t have to control your life. There are options available, including therapy, to help establish healthy coping strategies and uncover what the source of your anxiety truly is. If you’re interested in reading more about therapy for anxiety click on the link.
If you’re struggling to manage your anxiety, we’re here to help! Schedule an appointment with me today to get started on your journey