World Anxiety Day- Tips on Finding Peace in an Overstimulating World
Today, June 10, is World Anxiety Day, a day created to shed light on anxiety and those suffering with it, many of whom do so behind the scenes.
It’s estimated around 25% of Canadians suffer from anxiety, which is data we have seen increase over the pandemic. The rates are particularly high among young people, with a 2018 report survey 41% of young adults aged 18-29 being diagnosed with anxiety. This is followed closely by 36% of 30-44 year olds and 31% of 45-59 year olds. Those over 60 report the lowest percentage at 16%.
As my contribution to this conversation, I wanted to share some of my favourite natural anxiety easing tips.
Why is Anxiety on the Rise?
The ever stressful nature of our modern world is taking it’s toll on us. With major global events, such as the Covid-19 pandemic, wars, economic hardships– we are facing more stress than we ever have.
With housing markets and student debts being how they are, many young Canadians are not able to get ahead and create the families and lives they dream of, or have to increase workload beyond what is sustainable in order to try and meet these goals.
This is also coupled with poor diet, lack of exercise, and loneliness for many people in our digital and convenience based age. We are more plugged in to the suffering and devastation than we ever have been with the reaches of technology at our fingertips, and less likely to be connected with community, nature, and ultimately peace.
Dr. Marita’s Stress and Anxiety Busting Tips
1. Prioritize Your Basic Physical Needs
You’d be surprised how far making sure your basic needs are met impacts your mental wellbeing.
Eat Well - Nutrition is one of the most overlooked aspects of mental wellness. What you eat plays a significant role in your mental, physical, and emotional health. Eat a balanced diet with plenty of fresh fruit, vegetables, whole grains, protein, and healthy fats.
Cultivate Good Sleep Habits -Your quality of sleep directly impacts your mood. Try making good sleep a priority by going to bed at the same time every night and waking up at the same time every morning. Turn off your devices at least an hour before bed as blue light can prevent you from resting well.
Exercise - Moving your body stimulates the release of feel-good endorphins, which improve mood. Getting 30 minutes or more of physical activity 3-5 days a week is linked with significant improvement of depression and anxiety symptoms.
2. Support Your Body’s Natural Capacity
Cut the Caffeine- Caffeine and anxiety don’t go well together as the stimulant can cause nervousness and jitters that amplify feelings of anxiousness.
Supplement with Vitamin D - There is increasing research showing the link between vitamin D deficiency and mood disorders such as anxiety and depression. I recommend taking vitamin D in liquid form for best absorption.
Take Care of Your Gut - Research shows that gut bacteria communicate with and influence brain function. Gut flora imbalances can lead to depression, anxiety, and other mental health conditions.
Consider Some Herbal Support- Certain herbs can have mood-enhancing qualities, such as ashwagandha which is shown to reduce stress and chamomile and lavender which have calming effects.
Magnesium is essential for your bodies stress response. Anxiety can sometimes be a symptom of low magnesium, so it’s worth considering.
3. Spend Time Unplugged
Spending time away from the screen can make a world of difference.
Start and End Your Day Phone Free- Spend at least 30-60 mins after waking and before bed without screen time. Use this time to sip a tea, read a book, spend time in nature, or anything else that would bring you peace and calmness.
Get Outside- Getting out in nature for at least 30 mins a day reduces anger, fear, and stress and uplift your mood. Research has found that even having a plant in the room can reduce stress and anxiety. Take a walk, go sit on the grass, or take your lunch or workout outside!
4. Meditation and Breathwork
Meditation- Research around the benefits of meditation are impressive. So impressive in fact that many clinicians are recommending it as treatment before prescribing any medications. Meditating everyday can actually change the way the body responds to stress. Try practising for just 5 minutes a day and growing from there.
Mindful, Deep Breathing can help slow heart rate and reduce anxiety, especially during a panic attack.
5. Talk to Someone
In many individuals, anxiety is a natural response to trauma and repressed emotions. Allowing yourself to feel your emotions with the guidance of a trusted professional can allow you to process and release emotional baggage that is keeping you mentally unwell. Getting an outside perspective from friends, family, or a mental health professional can also be the catalyst for empowered and healthy changes to begin your healing process.