Author: healthbyhaven

In today’s society, we are always in go-mode, hustling hard, and being overworked and over stimulated. It’s no wonder anxiety diagnoses are through the roof. While I am very blessed in that I don’t struggle with anxiety daily like many people I know, I certainly deal with it from time to time. 

Below are the best ways I’ve found to knock out my anxious thoughts when they start creeping in. Many of my tips are backed by research, but please note I am not a trained therapist. While I hope my tips below help you, I strongly recommend going to counseling or seeing a psychiatrist if your anxiety persists. I have been to counseling in several seasons of my life, and it helped me immensely. Remember, mental health is health and you are worth taking care of.

1. Go outside 

Get outside. Literally just step outside, sit on your porch, feel the sun on your face, and breathe in the fresh air. I promise you, mother nature has a way of grounding you. This is the first thing I do when I start to feel off. The great outdoors bring me back to what is important and reminds me how insignificant my worries are in the grand scheme of things. Getting outside also exposes you to Vitamin D, which many people are deficient in and helps boost your mood, among other benefits. 

2. Exercise 

It’s no secret that I’m an exercise fanatic. While I typically prefer high-intensity workouts, when I’m feeling anxious my body craves slower movement. I love to go on a long outdoor walk, stretch, or put on a yoga video or guided meditation to help my worries melt away. This tip is also backed by research! When we exercise our bodies produce endorphins, which is the “pain killing hormone.”

3. Rest 

If you’re feeling overwhelmed or worried, it is NOT the time to “push through” or “hustle harder.” These emotions could be signaling that your body needs to rest. Rest could be taking a quick nap, or it could just mean stepping away from your computer for an hour to enjoy a hobby. My favorite forms of rest include reading, chatting with friends, baking, or watching Friends.

4. Connect with your loved ones

Human connection is so important for our mental health. Studies show that hugging a loved one produces a release of the chemical oxytocin, which in turn reduces stress and anxiety. Hugs also reduce your cortisol levels. Similar to human connection, snuggling with your pets can also cause an elevation in mood. Long story short, go hang out with your friends and family when you’re having a bad day, or call or facetime them if they’re far away. It can’t hurt to pet a pup either! 

5. Turn off the screens

Let me say it again for the people in the back. Turn. Off. The. Screens. We’ve all heard this one a thousand times, yet we continue to reach for social media for validation. I promise you some time away from the Instagram likes and email notifications in exchange for real human connection or personal self-care is a game changer. Still don’t believe me? Take a look at the studies and articles linked below that discuss how increased screen time has been linked to anxiety and depression. 

6. Nourish your body 

Eat healthy food. Your food affects your mood. This one is so hard when you aren’t feeling like yourself, because your mind is telling you comfort food will make you feel better. Personally, I lose my appetite when I’m anxious and have to make myself continue to eat. I promise if you nourish your body with healthy foods and stay hydrated with lots of water, you will be on the road to recovery much faster. I’ve also found it helpful to avoid caffeine and alcohol when I’m feeling anxious. I’m not saying to never indulge in a cookie when you’re feeling down, but do your best to limit the junk food and increase the plants.

7. Get comfy

When I’m feeling particularly anxious, I find comfort in a long, hot shower followed by pulling on my coziest oversized sweater and fuzzy socks. Then, I spend some quality time with my fiance, curl up under a blanket with a good book, or put on an episode of Friends or Gilmore Girls for some lighthearted laughs. 

I hope my tips on knocking out anxiety will help you next time you’re worried or just aren’t feeling like yourself. Let me know if you do any of these things when you’re feeling anxious, or if you have another tip by commenting below or messaging me on Instagram @havenspanyer.

Want to learn more? Check out a few of my references below: 

• National suicide prevention lifeline: 1-800-273-8255
• Vitamin D
  • https://brainmd.com/blog/ease-anxiety-with-vitamin-d/#:~:text=Daily%20exposure%20to%20appropriate%20levels,your%20home%20or%20work%20desk.
  • https://www.healthline.com/health/food-nutrition/benefits-vitamin-d
  • https://www.psychologytoday.com/us/blog/the-breakthrough-depression-solution/201111/psychological-consequences-vitamin-d-deficiency
• Endorphins and exercise 
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
  • https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
  • https://www.medicalnewstoday.com/articles/320839#4
  • https://www.webmd.com/depression/guide/exercise-depression#1
• Oxytocin and cortisol 
  • https://www.pihhealth.org/wellness/blog/the-surprising-health-benefits-of-a-simple-hug/#:~:text=Triggers%20the%20release%20of%20oxytocin,t%20get%20as%20many%20hugs.
  • https://www.huffpost.com/entry/health-benefits-of-huggin_n_5008616
  • https://www.npr.org/templates/story/story.php?storyId=128795325?storyId=128795325
• Technology and mental health
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214874/#:~:text=After%201%20h%2Fday%20of,and%20inability%20to%20finish%20tasks.
  • https://centerforanxietydisorders.com/how-much-is-too-much-technology-screen-time-and-your-mental-health/
  • https://www.psychologytoday.com/us/blog/parenting-new-generation/201904/is-too-much-screen-time-bad
  • https://health.usnews.com/health-care/patient-advice/articles/2018-03-16/is-screen-time-a-serious-threat-to-mental-health
• Food and anxiety 
  • Recommended book! The Slow Down Diet by Marc David
  • https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441#:~:text=Foods%20naturally%20rich%20in%20magnesium,been%20linked%20to%20lowered%20anxiety.
  • https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987
  • https://www.medicalnewstoday.com/articles/322652#takeaway
  • https://www.psycom.net/foods-that-help-with-anxiety-and-stress/