Lifestyle Changes to Heal (Not Just Manage) Anxiety
In today's fast-paced world, anxiety has become an increasingly common issue, affecting millions of individuals worldwide. The ADAA reports that over 30% of US adults met criteria for an anxiety or depressive disorder in 2023. That doesn’t count all of the people who won’t seek help.
While medications and therapy are often effective treatments, there's a growing recognition of the importance of lifestyle factors in healing anxiety. Enter lifestyle medicine – an approach that focuses on harnessing the power of lifestyle choices to prevent, treat, and even reverse chronic diseases, including anxiety. Combine lifestyle medicine with the psychology of habit change to help you implement those lifesytyle changes, and you have a recipe for a chiller, more present life.
Anxiety is a complex condition influenced by a myriad of factors, including genetics, environment, and life experiences. While lifestyle changes may not completely eliminate anxiety for everyone, they can significantly reduce its severity and frequency, improving overall well-being and quality of life. Here are some lifestyle medicine approaches that can help in the journey towards healing anxiety:
Nutrition: The foods we eat play a crucial role in our mental health. Research suggests that a diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins, can have a positive impact on anxiety levels. Additionally, certain nutrients like omega-3 fatty acids, magnesium, and vitamin B complex are known to support brain health and reduce anxiety symptoms. We also know that when we eat protein, our body uses the components of protein (amino acids) to make serotonin and dompamine, the neurotransmitters that help us to feel good. On the flip side, we know that processed foods (e.g., cookies, chips, boxed meals, etc.) increase inflammation and can create anxiety.
Exercise: Regular physical activity is not only beneficial for our physical health but also for our mental well-being. Exercise stimulates the production of endorphins, neurotransmitters that promote feelings of happiness and reduce stress and anxiety. What kind of exercise should you do? The kind that you WILL do! Maybe that’s yoga or walking or kick-boxing. Do whatever gets (and keeps) you moving!
Stress Management: Chronic stress can exacerbate anxiety symptoms, so it's essential to incorporate stress-reducing practices into daily life. Stress management practices can help prevent anxiety and can also reduce it in the moment. Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation are effective techniques for calming the mind and body. Making time for hobbies, relaxation activities, and spending time in nature can also help alleviate stress and promote a sense of peace and well-being. Taking a few deep breaths has the power to switch off anxiety in the moment. Stimulating the vagus nerve with humming and singing can also reduce stress. And speaking what is on your mind is an under-discussed element of managing stress. When you are out of integrity with yourself (not stating what you mean or behaving in ways that don’t align with what you truly think, you will feel stress and anxiety.
Sleep Hygiene: Adequate sleep is essential for maintaining emotional stability and resilience. Poor sleep can exacerbate anxiety symptoms and make it more challenging to cope with stress. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing sleep environment can improve sleep quality and overall mental health.
Social Support: Strong social connections are vital for mental health and resilience. Spending time with supportive friends and family members, participating in group activities, and seeking support from a therapist or support group can provide emotional support and encouragement during challenging times.
Limiting Stimulants: Caffeine and alcohol can exacerbate anxiety symptoms in some individuals. Limiting consumption or avoiding these stimulants altogether can help reduce anxiety levels and promote better mental health. Note that some energy drinks also contain large amounts of caffeine.
Seeking Professional Help: While lifestyle changes can be powerful tools for managing anxiety, it's essential to seek professional help when needed. A mental health professional can provide personalized treatment options, including therapy and medication, tailored to individual needs.
Embracing lifestyle medicine approaches can be a powerful complement to traditional treatments for anxiety. By prioritizing nutrition, exercise, stress management, sleep hygiene, social support, and avoiding harmful stimulants, individuals can take proactive steps towards healing and reclaiming control over their mental health. Remember, healing is a journey, and small changes can lead to significant improvements over time.