In a 12-month period, over two million Australians experience anxiety and it's estimated that 45% of people will experience a mental health condition in their lifetime - which is almost half of the population.
Mental health challenges are such a common and normal condition many of us are facing on a daily basis, and the factors vary from person to person so understanding the core of your stress and anxiety is a good place to start. I've personally dealt with anxiety for many years now due to a few different factors - childhood experiences as well as prolonged stress which caused me to develop adrenal fatigue. I've incorporated simple additions into my daily regimen which has powerfully benefited me to manage my stress and anxiety and now want to share with you my 6 remedies to assist to manage your stress and anxiety, in an affordable and simple way.
Meditation has been a life saver for me! It's something that you can do any time, anywhere and for free. There are meditations to help you with absolutely everything, such as to reduce stress and to relax and have a peaceful night's sleep, to build your self confidence or to let go of the past. There are excellent free meditation apps out there, some of the more popular ones are The Mindfulness App, Headspace, Calm and Omvana. There are also free options on Youtube - just search for the type of meditation you're after and you'll more than likely find numerous options to choose from. You don't need to meditate for long each day to feel positive the affects. One study found that mindfulnes and stress/anxiety reducing meditations significantly reduce stress when practiced over a period of three months. Another study revealed that meditation literally reduces the density of brain tissue associated with anxiety and worrying.
Take Time Out For Yourself
Allowing yourself alone time each week (or each day) is super important as it provides you the chance to unwind, relax and de-brief the stuff (noise) in your mind. Allocating time to read a book, watch a movie or get a massage is a great way to de-stress and provides you the chance to think deeply and listen to your inner self. When we are overwhelmed it can be hard to manage all of the thoughts we are having and this can create negative thoughts and patterns, so when we are faced with stress and anxiety, time to ourselves can provide a better understanding of why it's happening.
As it's commonly known, exercise produces endorphins in the body and scientists have found that regular exercise reduces stress and anxiety, improves our overall mood, provides additional energy and helps us to have a great nights sleep. Exercise has also shown that it's effects can be almost instant in providing stress relief and a mood booster. In one study, researchers also found that those who got regular vigorous exercise were 25% less likely to develop depression or an anxiety disorder over the next five years.
Nourish Your Body
It's true what they say about your body being a temple, as the food and drinks you put into your body directly impact your overall health and wellness - including your mental health. When we eat healthy fresh food, it provides our mind and bodies with powerful nutrients to allow us to be happy and healthy. These nutrients fuel our minds to be able to think clearly and be able to adapt to and handle stress. When we eat unhealthy foods filled with unhealthy fats and sugars our bodies are not provided with the amount of nutrients needed to cope with these stressful situations that can cause depression and anxiety. We can also benefit from specific foods that have been shown to help reduce anxiety:
Take A Daily Prebiotic
The health of our digestion is very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Studies suggest that taking a daily good prebiotic is ideal to benefit both emotional processing and stress hormone levels. Prebiotics are bascially food for the good bacteria in our increasing the amount of good bacteria in the gut and are best taken first thing in the morning on an empty stomach.
There can be a lot said for the power of the mind, with so many of us reading books like The Secret or practicing process of daily affirmations, focusing on the positive glass-half-full mindset can really help to train our minds to automatically think positively, pushing out those negative thoughts. Positive thinking often starts with self-talk, creating optimistic thoughts which can provide ongoing positive affects to your mental health as well as your overall health and wellness. Research suggests that positive thinking can provide health benefits such as: