Find time to daydream
Whether you call it meditation or quiet time, you’ll benefit greatly from sitting still for 10 to 15 minutes and thinking happy and hopeful thoughts. Doing this regularly will strengthen your vigilance and concentration, so you can begin to prioritise your long-term health goals over your short-term worries.
Researchers studied nearly 3000 people with a variety of medical conditions and found that those who exercised regularly (from walking to weightlifting) reported a 20 per cent drop in anxiety symptoms compared with those who didn’t get up and move.
Feeling jittery? Chamomile is known for its sedative effects, as it contains apigenin, a flavonoid that binds to the same brain receptors as Xanax and Valium, two common anti-anxiety medications. While more research needs to be done, some studies suggest that regular cups of
chamomile tea can soothe worry over time.
The ever-versatile omega-3 fatty acids found in many types of fish can lower your diabetes risk, improve your heart health and even help boost your mood. One study suggests these polyunsaturated fatty acids may drop anxiety levels, too. Shoot for 90 to 120 grams of oily fish three times a week – think salmon, rainbow trout, tuna or sardines.
Saying “I’m excited” instead of trying to relax right before tackling an anxiety-inducing activity may help you perform better, according to a recent study. Researchers had 140 people prepare public speeches.
Before they spoke, they were instructed to say either “I’m excited” or “I’m calm”. Participants who verbalised their enthusiasm gave longer, more persuasive speeches than those who tried to remain cool.
In a Japanese study, people who were instructed to hug a pillow during a phone conversation felt less stressed. Your lap cat may love a cuddle, too.
Low levels of magnesium can worsen anxiety. Foods that are high
in this mineral include dark leafy greens, pumpkin seeds, almonds and, yes, dark chocolate. So you have the perfect excuse to stock up on those
dark chocolatecovered almonds!
The minute you feel toxic worry engulfing your brain, do something to break its hold, advises psychiatrist Dr Edward Hallowell. Go for a walk, pick up the phone, take a shower – anything productive that will get you out of your head.
Follow this advice from Dean Sluyter, a meditation expert and author of Natural Meditation: A Guide to Effortless Meditative Practice. Lie on the ground (or look out the window), relax your whole body and let your gaze expand into the spaciousness of the sky. Repeat the ‘ahhh’ sound silently – it’s the most open sound you can make, and it amplifies the feeling. Now let your attention go and sit for a few minutes. Still anxious?
Stress often arises when people are juggling too many responsibilities at once. Instead of viewing your busyness as negative, think of life as action-filled, rich or challenging. If you’re raising a family, for example, consider how one day you will miss your children’s presence at home. By interpreting things differently, you can change the way your brain deals with worry.
Treat yourself to a professional rub-down. It’s no secret that a good massage can help relieve painful muscle tension, a common symptom of anxiety. According to one experiment, published in the journal Depression and Anxiety, anxiety sufferers experienced a 50 per cent decrease in their symptoms after a series of 10 one-hour massages over three months.
Research suggests that feelings of warmth are naturally comforting. Think about it: have you ever left a sauna or spa bath feeling anxious? There’s a reason for that. Warm sensations may alter brain circuits that directly involve serotonin, a neurotransmitter that helps regulate your mood, according to a review published in the
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