FOCUS ON… Easing anxiety
Tips to boost your mental and physical health
1 Get mindful
It’s not just a buzzword – one in three Brits now prioritise mindfulness to combat anxiousness and the effects of stress.* Want to give it a go? Try the Headspace ‘Stress’ meditation pack and learn how to reframe your negative emotions (£9.99 per month, iOS and Android).
‘Controlled breathing exercises and yoga will also help with letting go of worry and fear,’ says yoga instructor Hannah Barrett.
2 Reclaim your rest
‘Anxiety and sleep are closely related. If we don’t get enough sleep, we can find it harder to adapt to challenging situations. When we can’t cope as efficiently with stress, it can be harder to have a good night’s rest,’ says nutritionist Martina Della Vedova. Have a set bedtime each night.
3 Disconnect daily
We’re more plugged in than ever before. With multiple social media constantly updating and 24-hour rolling news, it’s not hard to see how the outside world can be overwhelming, especially when the news is as scary as it has been recently.
It’s important to make a real effort to put your phone down, turn the telly off and do something you enjoy. So-called doomscrolling won’t change anything other than put you in a worse mood.
4 Keep moving
Exercise releases feel-good endorphins that can ease anxiousness. ‘It’s a useful tool to have in our self-care kits and gives us a way of proactively building mental health resilience,’ says personal trainer Tally Rye. Regular exercise can reduce feelings of anxiety by 20%**, so aim to do at least 150 minutes of moderateintensity activity – such as brisk walking – each week.
5 Handle your hormones
Are you menopausal? Anxiety UK reported that 98% of women feel anxious during this time due to a decline in oestrogen and progesterone.
‘Both hormones influence the production of the moodlifter serotonin,’ explains Kathy Abernethy from the British Menopause Society. ‘Alongside emotional changes, physical symptoms, such as hot flushes and sleeplessness, can also leave women feeling worn out and anxious.’
Download the Health & Her menopause app to help with symptoms (free, Android/iOS).
6 Feed your gut flora
There’s a complex connection between your gut and your brain, and there’s increasing evidence about the impact stress and anxiety can have on your unique gut flora – and vice versa.
‘Increase your fibre intake, and eat a wide variety of plants and prebiotic foods, such as onions, garlic, leeks, artichokes and asparagus, as these feed the microbes in your gut,’ says nutritionist Rob Hobson.