Top 7 Natural Ways to Manage Anxiety Effectively

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Hey you! Yes, you, scrolling through your phone, looking for that magic trick to send anxiety packing. Guess what? You’ve just hit the jackpot, but not in the way you might think. We’re about to dive into our top 7  natural ways to manage anxiety effectively without running to the pharmacy. So, make yourself a cosy nook, grab a snack, and let’s get into it!

1. Get Exercising

First thing first: let’s get moving! We’re not just talking about the occasional stretch. We mean really moving – like dancing in your pajamas or taking a walk that turns into a mini-adventure.

Exercise isn’t just for those gym buffs; it’s a secret weapon against anxiety, releasing all those happy hormones that make you feel like you’re on top of the world. And hey, it’s the perfect excuse to spruce up your workout corner with some snazzy posters. Who said sweating it out can’t be glamorous?

When it comes to exercise, variety is key so you don’t get bored. Not only will you not get bored, but you’ll also be sure to get all those muscle groups working by doing a variety of different exercises such as weight bearing and cardio.

Examples of different exercises you can do:-

  • Power walking
  • Swimming
  • Body building
  • Cycling
  • Running
  • Boxing
  • Roller blading
  • Yoga
  • Pilates
  • Tai chi

When you exercise, a cascade of feel good endorphins floods the body, boosting your serotonin levels and increasing happiness and good mood. This in turn will help lower anxiety. Exercise also burns off the stress hormone cortisol, which when left to run amok can trigger anxiety and give you the jitters.

Cortisol is the body’s stress hormone that is naturally released as part of the flight or fight response, but due to modern living and the multitude of stresses we live around, this hormone can be continually released and exercise can help burn this off rather than have it coursing around your body. Unchecked and uncontrolled cortisol can lead to all manner of health issues including obesity, heart disease, high blood pressure, stroke, sleep problems, memory problems, headaches, depression and anxiety.

2. Get some sunshine

Did you know that getting sunlight on your skin is a great way to boost vitamin D levels, which in turn helps alleviate anxiety. Not only that, but the sunshine has a double whammy effect of also boosting serotonin as the light hits the retinas, which stimulates serotonin production.

Get your sunshine whilst exercising outdoors and you’ll be killing two birds with one stone. Just 20 minutes a day is enough to get the benefits, even on a low light, Winter’s day.

3. Herbal Remedies

Let’s not forget about our green friends, the herbs. Chamomile, lavender, and valerian root aren’t just for witches’ brews; they’re nature’s way of saying, “Chill out!” A cup of herbal tea can be your evening ritual, a way to tell your mind it’s time to wind down. Just remember, with herbs, a little goes a long way, so maybe do a bit of Googling or chat with an herbalist before diving in.

4. Try CBD: Your Chill Pill Without the Pill

And then there’s CBD. Oh, CBD, the calm in the eye of the storm. This little gem from the hemp plant is all about soothing those jitters without any psychedelic adventures. It’s like having a cool, calm mentor guiding you through the storm. Whether it’s a few drops of oil, a gummy, or a cream, CBD might just be the gentle nudge your anxiety didn’t know it needed.

5. Get Creative and Let Those Feelings Out!

Now, let’s talk about getting those creative juices flowing. Ever felt a sudden urge to paint, write, or dance like nobody’s watching? That’s your brain’s way of saying, “Let’s channel this anxiety into something awesome.” Engaging in creative activities is like giving your mind a playground to forget all about the worries and just be. So why not start that project you’ve been daydreaming about? Your mental health will give you a high five.

6. Talk About Your Feelings

Last but not least, never underestimate the power of a good chat. Opening up to friends, family, or even your pet can lighten the load like you wouldn’t believe. It’s all about building a tribe that’s got your back when the anxiety gremlins attack. And in this digital age, there are tons of online spaces where you can find fellow anxiety-busters sharing tips and tricks.

7. Eat Correctly

Another big one when it comes to combating anxiety is the food you put in your body. The food you’re putting in your mouth daily can be keeping your body in a continual state of anxiety without you even realising it.

Refined carbohydrates are among the worst culprits for keeping you anxious. Refined carbs, the likes of white sugar, white bread, white rice, pastries, sweets, potato chips and white flour are the worst for anxiety and depression. Refined carbs spike blood sugar too high, way too fast. This then causes a spike and drop effect that can leave you anxious and jittery.

Eating whole, low glycemic index foods with their fibres intact will release sugars more slowly into the body, thus giving you a slow burn of energy and preventing sugar spikes and troughs. Do not underestimate how much the food you eat affects your mood. You can do all the other suggestions on this list, but if you neglect your diet and carry on eating too many junk foods then you will not get the same results.

Here’s some examples of foods you should be eating:-

  • Legumes
  • Wholegrains such a brown rice, brown bread and brown pasta.
  • Fruits (not fruit juices, but whole fruits)
  • Vegetables
  • Nuts
  • Seeds
  • Buckwheat
  • Quinoa
  • Tofu
  • Seitan
  • Potatoes
  • Yams

Eating a whole foods plant based diet as much as possible really is a great way of helping to combat anxiety. Whole foods is the key because of the fibre content and slow release carbohydrates involved.

Always keep skins on foods as much as possible too. For instance, there’s really no need to take the skins off your potatoes as this keeps the fibre content higher. You can also eat nuts with skins on and many fruits this is possible too. Where possible do it.

Where possible it is always good to eat your fats in a whole foods form too as this will mean more fibre. For instance, eat the whole olive instead of the olive oil, or the whole avocado instead of the oil.

Conclusion

So there you have it, my fabulous friend. Tackling anxiety naturally is all about getting your body moving, embracing the now, sipping on some herbal goodness, giving CBD a whirl, unleashing your inner artist, and gabbing away with your support squad. It’s about mixing and matching what works for YOU and making it part of your vibe. And remember, it’s totally okay to have those off days. What counts is how you ride that wave.

Here’s to your journey towards a calmer, happier you, filled with laughter, creativity, and a whole lot of love. You’ve got this!

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