Rosalie Moscoe, RHN, RNCP

Speaker, Consultant, Author

Specializing in Stress Relief and Nutrition

1-877-653-0077

Anti-anxiety Tips To Help You Stay Calm

Do you sometimes get anxious when you are upset with someone or before a presentation? Do you feel stressed, a lack of control and don’t know how you’ll cope. It’s time for some anti-anxiety steps to calm your mind.

Two stress chemicals adrenaline and cortisol are produced by the adrenal glands in response to stress. Excess stress can cause adrenaline production to decrease and cortisol to increase. Cortisol can be highly toxic to brain cells and is often a factor in people who feel anxious without any obvious cause. Extreme stress responses, short fuses and excessive anger to provocations can be the result. Finding ways to reduce anxiety, stress, (and cortisol production) is key.

Figure out what’s bothering you. Make a list of some action steps you think can remedy it. Do step number one as soon as possible. If there’s nothing you can do about the situation, figure out how to cope with it. You may need to get help with stress-relief and coping skills through a social agency in your community. Talk with a social worker, psychologist or your spiritual leader if you have one.

Think of how you coped before.

Pray for help. Give over your worries to a higher power.

Get organized; get rid of any papers or broken items or junk that may be frustrating you. Clean out a cupboard.

Make sure if you need to give a talk or presentation, you’re well prepared. Breathe deeply, shake your hands and feet before the presentation to expend excess energy. Visualize yourself doing very well.

Deep breathe. Take a gentle breath through your nose; hold the breath to the count of four, breathe out slowly through your mouth. Concentrate on your breath as you do this for a few minutes. Think of a beautiful place in nature as you’re breathing in and out. If it makes you dizzy, stop.

Make sure you’re not eating too much sugar – (cakes, white flour products, donuts, cookies, fast food, ice cream.) Your blood sugar may be fluctuating too much and causing anxiety symptoms.

Note the amount of caffeine you’re taking in. If it’s excessive, cut down to reduce anxiety symptoms.

Eat a couple of ounces of protein (chicken, eggs, fish, beef, yogurt) every few hours. Try bean or pea soups. Eat more vegetables. Use fruit and nuts as a snack to stabilize blood sugar. Spikes in blood sugar up or down can cause both anxiety and depression.

Make sure you’re moving your bowels daily to reduce toxicity in your body. Take acidophilus to help. Acidophilus is friendly bacteria that’s found in yogurt, or in tablet form found at a pharmacy or health food store.

Take a multi vitamin every day and a complex B vitamin tablet to reduce symptoms. Get checked at your doctor’s office for any vitamin B12 and Vitamin D deficiencies. Also, ask to have your minerals checked especially calcium and zinc. Magnesium supplements can diminish anxiety.

Are you eating the same foods every day? Notice if you’re eating a lot of wheat in your diet. Change to other grains – spelt, oatmeal, rice cakes, quonia, (or no grains). Get tested for food allergies.

Soak in a warm (not hot) bath with a cup or two of Epsom salts in it for about 20 minutes. Your body will absorb the magnesium from the salts and you’ll feel more relaxed. You’ll sleep better.

Go for a brisk walk or bike ride each day, or for a stroll in a park or somewhere in nature.

Join a Yoga class and learn how to do it on your own.

Talk with a friend or relative or make an appointment with your doctor, psychiatrist, (and/or a naturopath or nutritional consultant).

If possible, make amends with someone for something you may be sorry you’ve said.

Tell yourself: “I can stay calm in this difficult situation.” Look how far I’ve progressed and I’m still moving forward.” “I’m okay.”

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