Anxiety

How to reduce anxiety naturally

I´ve suffered from anxiety since a very young age. I was always extremely perfectionist and put way too much pressure on myself to get good grades at school or to have good results at work. When I was diagnosed with hyperthyroidism, everything got worst since one of the side effects of high thyroid function is anxiety. My metabolism and heart rate were working way too fast and my hands were always tumbling. There were days I really thought my heart was going to explode.

Through my natural healing journey, I really focused on my anxiety and developed healthy habits that have helped me manage it. When I started sharing my journey online and working with clients one-to-one I realized that so many people struggle with stress, anxiety and even panic attacks. It is now my passion to show you that you have the power to reduce anxiety naturally and live a happy, healthy life. So here are my top tips for a stress free life.

Connect with nature

Nature is really the best medicine. In the technological Era we live on, we are very disconnected from Mother Earth and stress and anxiety tends to get worst. Our skin contact with the ground is the most powerful anti-inflammatory and antioxidant. When we get our skin in contact with the ground we pull up free electrons from the earth into our body. So try to go outside when you feel anxious, walk barefoot, hugs trees, get some vitamin D and see the beauty around you.

Be in the present moment

Anxiety only exists when our mind is in the future, so we have to bring ourselves back to the only time that really matters, now. Start paying attention to your body and bring all your attention to the present moment and to what is surrounding you right now. A great exercise you can do is simply close your eyes for a few seconds and when you open them start telling out loud all colors you see around you.

Focus on your breath

This is the easiest and most effective technique to treat anxiety. When we are anxious, we tend to breath in the upper chest with shallow and rapid breaths. If you simply start focusing on your breath and practice a few deep belly breathings, not only you will be immediately transported into the present moment but you will fell much more calm and relax. Deep belly breathing also immediately activates your parasympathetic nervous system (rest & digest mode). Just start with 10 deep breaths. Close your eyes, put your hands over your belly and feel them rise and fall with your breath. Slowly open your eyes as soon as you are feeling calmer. You can do this exercise everywhere and at any time.

Meditate

Numerous scientific studies have already proven that meditation can treat anxiety by simply quieting the overactive mind. A few minutes of practice per day can make a dramatic difference on how you feel. I meditate every single day in the morning and sometimes in the evening too. Start with 5/10 minutes every day for at least 21 days until it becomes a habit. Sit up straight with both feet on the floor or cross legged on the floor and close your eyes. There are many different forms of meditation, such as simply focus on your breath, repeating a mantra or listening to a guided meditation. Find out what works best for you and keep showing up every single day. Remember that thoughts are part of meditation, so whenever they show up, simply let them go and keep centering the mind.

Move your body

Try to move your body every single day. Exercise releases feel good hormones and being in shape builds up self-confidence making us feel better about ourselves. Yoga is one of the best exercises to treat anxiety, it tones our body while calming and centering our mind. I also love any type of outdoor exercise like hiking in nature, paddle boarding or a beach run.

Eat healthy

The foods we eat play a huge role in how we feel and can really affect our mood. Our gut is considered our second brain because it manufactures 95% of our body serotonin, the happiness hormone. This is why it is so important to focus on our digestion and avoid foods that affect our gut, like gluten and dairy. Eat and drink lots of probiotic rich foods and chose a diet rich in wholefoods. Remember to eat the rainbow, because colorful fruits and veggies will also improve your mood. A healthy diet not only makes us feel healthier but helps us feel calmer and happier. And please try to avoid foods like caffeine, alcohol and foods with a lot of toxicity in it.

Use relaxing teas and adaptogenic herbs

Many herbs can help release stress and anxiety. My favorites relaxing teas are chamomile, lavender and Stress Relief and Calming teas by Yogi tea. I also love adaptogenic herbs that enhance the body’s natural response to physical and emotional stress. I take Holy Basil by Organic India in form of tea and Aswaganda in form of powder with smoothies or other drinks.

Be positive and use affirmations

Affirmations can be very powerful to treat anxiety and change our mindset. We constantly have a fear based voice inside our head with very negative thoughts about ourselves and our life. Start replacing these thoughts with positive ones like “I am perfect just the way I am”, “Everything is perfect”, “It is safe to be me”, I am calm and relax”, “I am present” or anything else you want to manifest in your life. Remember that what we think we become, so be positive always. You can even write down your affirmations and place it in your mirror so you can read them first and last thing in the day while you are brushing your teeth.

Use essential oils

Essential oils are one of the best tools to deal with anxiety, I personally love them and use them for everything. My favorite is lavender, but there are so many essential oils with relaxing properties like chamomile, vanilla, rose, lemon balm, bergamot, sandalwood, clary sage, frankincense or ylang ylang. You can even mix different essentials oils together for more powerful benefits. Use them in a diffuser at home to leave the room with a relaxing and beautiful smell, apply a few drops in your pillow before sleep for a peaceful night or in your wrists and temples. I also love to do a relaxing bath with a few drops of lavender.

Try alternative healing techniques

There are so many alternative healing techniques that work on an energetic level and can promote relaxations and bring us back to a state of balance and calm. I personally love:

  • Sound healing:  Healing sound frequencies bring our bodies and nervous system back into balance reducing anxiety and giving us an overall feeling of peace and relaxation. Try sound healing meditations or massages, use a Tibetan singing bowl at home or find some music videos on YouTube that have the right sound frequencies that bring our bodies back into balance. Try this one before sleep: https://www.youtube.com/watch?v=RaF0fZKMiJ4
  • Crystal healing: Some crystals are very calming and stress relieving too. You can have them at home, near your bed, sleep with them, hold them during your meditations or carry them around as jewelry. My favorites are amethyst, crystal quartz and rose quartz.
  • Reiki: Reiki is an energy healing technique. I studied it a few years ago and I love to use it to balance my energy centers (chakras). Reiki allows us to release old energy and beliefs that no longer serve us by removing blocks from our bodies flow of energy. Besides doing it by myself, I love to go to a session and always finish filling much more light and relaxed.

Be creative

Creative work helps our minds focus and forget about problems and anxieties. It works as an active meditation making you completely focus on the present moment and in your creation. Try designing colorful mandalas or buy a beautiful mindful coloring book and do it whenever you want to disconnect and release any thoughts that you might have popping in your mind. You don´t need any artistic experience to do this, just express yourself!

Create a relaxing living space

It is so important to have a home environment that allows you to relax and where you feel well and at peace. Use candles, plants, crystals or anything that gives you a relaxed feeling. I also love Himalaya salt lamps that help release negative ions and I frequently like to burn sage to clear the space of any negative energy. 

Take care of yourself

I am the true cheerleader for the #selflove movement. You need to make sure you give yourself some love every single. Make a list of things that make you happy and do at least one of them every day. Have fun, dance, listening to happy music, sleep well, take a relaxing bath, do a natural beauty face mask, connect with like mind people and, most important, SMILE! Our smile releases endorphins that makes us feel good and reduce stress hormones like cortisol.

I really hope this information helps you as much as it helps me. Try some of the tips every day and see which ones work best for you. Also, remember that whatever you are feeling you are not alone, I am here to support you. You are perfect, everything is perfect and you have the power to live your best life ever.

Do you also have some tips to reduce anxiety naturally? Please share them below. And if you know someone who is suffering from anxiety please share the post!

Love,
Inês

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