TOP 15 TIPS FOR NATURALLY REDUCING STRESS AND ANXIETY

If you are feeling stressed or anxious during this time then you are not alone. Feeling these feels is completely normal and often helpful during times of uncertainty or change. It’s when we let our stress and anxiety build without regular maintenance that it can become unhelpful and even harmful.

One single stressed or anxious thought has the power to set off a cascade of chemical and hormonal reactions that create a biological state of stress in the body. Stress is a necessary reality but it doesn’t have to take over completely. Doing something small every day to consciously slow down is a great place to start.

So here are our top 15 tips for Naturally reducing stress and anxiety:
    1. Make yourself a mindful cup of tea. All distractions aside, consciously move through each motion and find time to sit and sip. Herbal tea’s are best, avoid black tea which contains caffeine. We Love herbal tea’s from Naturae Herbal. 
    2. Reduce caffeine intake. Caffeine is a stimulant. It speeds everything up (movements, thoughts, breathing…). If you are serious about managing your stress/anxiety better then coffee may not be your friend right now.
    3. Stabilise blood sugar. Refined carbohydrates and processed sugars can send your blood sugar spiralling up and down all day. Good blood sugar control (from a balance of protein, healthy fats and fibre) leaves you feeling grounded and in control.
    4. Find time to ‘switch off’ from technology. Aim for at least 1 hour/day to start with. Be ok with turning notifications off and not keeping up with the latest post in the group chat. You’ll get to it when you’re ready.
    5. Read a few pages of that book you’ve been meaning to start. Reading for fun has been found to reduce heart rate and muscular tension.
    6. Go for a walk. Not to burn calories but to slow down and appreciate your surroundings. Don’t take your phone or headphones and just be outside. 
    7. Avoid endurance based or high intensity exercise. If you are chronically stressed or anxious then chances are your adrenal glands (which produce stress hormones) are exhausted. Be gentle with yourself and choose shorter sessions of intermediate exercise like pilates or yoga.
    8. Do yoga. Whether as part of a guided class or Youtube video, anyone can find a yoga class suited to their ability. Yoga helps us to move with our breath, slow down and reduce stress levels.
    9. Download a guided meditation app. We love Headspace. You can choose a 3 or 10 minute meditation, depending what you need. It’s a great way to become more mindful as well as find more effective ways for dealing with unhelpful thoughts.
    10. Write down a list of things you want to achieve today. Be realistic and be OK with not getting everything done. Tomorrow is another day.
    11. Supplement with B group vitamins*. We chew through B vitamins when we’re stressed. B vitamins are required for making neurotransmitters (brain chemicals) that promote happiness, relaxation and better sleep.
    12. Supplement with Magnesium*. Another one that our body chews through when we are stressed. Magnesium relaxes muscles, calms the nervous system and improves your ability to manage stress. 
    13. Ensure you’re getting your Essential Fatty Acids in. If you’re not eating seafood 3 times/week then you may need to look to a supplement*. EFAs are vital for healthy brain and nervous system function.
    14. Supplement with Adaptogens and Anti-anxiety herbs*. These classes of herbs are able to increase your body’s psychological resilience to stress. 
    15. Seek professional advice from a psychologist. If you are feeling overwhelmed or need some extra support, please reach out to a qualified psychologist. A psychologist will help you identify negative thoughts and reframe them to create a more positive outlook and outcome for you.

When we are calm and relaxed our body not only functions better, heals and repairs itself better but means we are able to think clearer and make better decisions. Looking after yourself and working to naturally reduce your stress and anxiety is one of the best things you can do to indirectly look after those around you too. 

*Practitioner only supplements are really THE best quality and will do THE best by you. Reach out to one of our Naturopaths for guidance on which product is most suitable for you.

 

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