Avoid caffeine as it will fuel your anxiety. This includes coffee, energy drinks, high cocoa chocolate (>70%) and black tea. If you can’t give up coffee, stick to just the one, and have it prior to 12pm so not to interrupt sleep patterns. I also often recommend to have coffee only when you feel relaxed (think a chilled Sunday morning with friends) and avoid when either stressed or tired, it generally will only add more fuel to the anxiety fire.
Drink chamomile tea its high in magnesium and calcium, which help to relax you, make it strong with two tea bags and leave too steep for 5-10 minutes. A nice addition is 4 drops of the Bach Flower Rescue Remedy. Bach flowers have been round since the 1930s developed by an English physician, Dr Bach. Rescue remedy is said to ‘comfort and reassure’ and from what I have witnessed it really does seem to calm.
Minimise alcohol; alcohol has been linked to anxiety states because it raises lactate levels, which in turn can increase the production of the neurotransmitter noradrenaline that in excess can cause anxiety.
Drink ginger tea and use ginger as a spice in cooking. This reduces the release of noradrenaline lessening anxiety. Also, drinking soda water increases the body’s carbon dioxide which can also have this effect.
Eat a wholefood diet full of whole grains, vegetables, seeds, nuts, beans, good quality oils (extra virgin olive oil) and free range / organic meats. Avoid refined and processed food and bad fats such as trans fats.
Eat foods high in the amino acids phenylanlanine/tyrosine/tryptophan, which support beneficial brain chemistry. These include beef, chicken, soy beans, fish, eggs, cottage cheese, baked beans, almonds and milk.
Avoid smoking, recreational drugs and talk to your doctor about evaluating any pharmaceutical medication you are taking, e.g. steroids can exacerbate anxiety.
Breathe to relieve
Here is an anxiety relieving exercise:
Look after Number 1 – consider:
At Northern beaches health & fertility we are truly blessed to have a dispensary of lovely calming and stress supportive herbs, these work wonders to calm and soothe whilst supporting energy. Nutritional medicine is also fantastic; magnesium for an anxious person at the right dose and using the right form can be life changing.
If you want to know more about how we can help, book an appointment http://www.nbhealthandfertility.com.au/contact-us.html At the end of each appointment you will receive recommendations suited to your individual needs.
1 Australian Bureau of Statistics. (2008). National Survey of Mental Health and Wellbeing: Summary of Results, 2007. Cat. no. (4326.0). Canberra: ABS.