Finding Calm: A Holistic Approach to Anxiety and Stress Relief

Are you tired of feeling overwhelmed and anxious? Do you want to find natural ways to manage stress and anxiety and improve your overall wellbeing? Whilst talk therapy is a great way to tackle mental health challenges, you’re more likely to achieve more positive outcomes when you’re also engaging in healthy behaviours outside of therapy sessions. It’s all about building a holistic approach to mental health! As a mental health professional, I’m excited to share some holistic tips to help you reduce anxiety and find calm in your daily life.

1. Anti-Anxiety Diet

   The foods and drinks we consume can escalate anxiety levels by increasing our cortisol (the stress hormone). We’re all told to eat healthy for our bodies, but there’s not enough emphasis on how poor consumption habits can affect our minds. For example, whilst caffeine can increase our alertness, having caffeine under the wrong conditions can lead to increased anxiety levels. Now, I’m not saying don’t have caffeine (I know I couldn’t). But it’s important to ensure you’re not having caffeine within 90 minutes of waking up or on an empty stomach. Otherwise, you can disrupt your body’s natural responses, leading to increased stress levels and making it harder to self-manage anxiety symtpoms.

   Another loved beverage that increases cortisol levels is alcohol. Whilst alcohol might feel relaxing whilst you’re drinking it, alcohol spikes cortisol production. And unfortunately, these elevated cortisol levels don’t go back to normal once the alcohol wears off. Actually, your body can remain in a state of stress for several days after you’ve stopped drinking. Consuming alcohol regularly will make it more difficult for you to maintain a sense of calm and can interfere with your therapeutic goals. Enough bad news, there’s plenty of foods that also help stabilise cortisol levels! Leafy greens, fatty fish, fermented foods, bananas and saffron supplements can all work positively with your body to stabilise cortisol levels, which means less stress and anxiety.

2. Exercising for Anxiety Relief

   Regular exercise is a powerful tool for managing anxiety and stress. Not only can exercise improve our physical health, it also helps your body release happy hormones (like endorphins), leading to less of those frustrating emotions. However, it’s important to note that excessive exercise can sometimes lead to increased cortisol levels. Moderate, consistent exercise is the way to go to for mental wellness! 2.5-5 hours of moderate intensity aerobic workouts (like walking, cycling) along with muscle-strengthening exercises 2-3 times per week (like pilates) can provide comprehensive health benefits for both your physical health and mental health.

3. Mindfulness and Meditation

   Mindfulness and meditation are powerful tools for reducing anxiety and promoting relaxation. Here are some tips to get you started:

   • Start small - begin with short, guided meditations for 5-10 minutes, gradually increasing as you become more comfortable with the practice.

   • Focus on your breath - bring in your attention to your breath, noticing the sensation of air moving in and out of your body.

   • Practice mindfulness - pay attention to your thoughts and feelings without judgment, allowing yourself to bring your focus back to your breath and the present moment.

   Managing anxiety and stress holistically requires a comprehensive approach that incorporates exercise and diet, as well as talk therapy. Remember to consult with health professionals for advice tailored to your specific needs. Lastly, remember taking care of yourself is an ongoing process that requires patience and self-compassion.