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1.) Control that Cortisol
My sister is the real MVP for telling me about this tip! It really helps start off my day on a better note because I am not full of jitters and stressing about my day before it begins!
First thing in the morning, your cortisol levels are at their highest! So, before you even sit down for your cup of coffee, spend 5-10 minutes in movement! I like to do wall push-up variations, body-weight squat variations, and stretching. Anything to get your blood flowing and let out some of that adrenaline energy from your cortisol!
2.) Limit Caffeine
I love coffee. I could never give it up by choice. I gave up alcohol and don’t miss it at all, but caffeine… is a whole other story.
I usually only have 1 cup in the morning. If I have two cups back-to-back, my anxiety shoots through the roof! If I am needing more of an energy boost, I’ll take B vitamins, drink some water, and eat some complex carbs.
If I am still tired a few hours later, I’ll have another cup and it’s totally fine. I just find that too much caffeine at once is not great for my anxiety
3.) Meditation for 5 Minutes a Day
“Just like yesterday’s shower won’t keep you clean; yesterday’s meditation won’t keep you calm!” – @vytasyoga
This quote resignated with me because it’s simple, yet most people don’t see it that way. I try to do Vytas’ 5 minute meditation video, on the FitOn App, once a day. 5 minutes is a great time to start at because you’ll find meditation to be more challenging than expected.
After hustling all day, work, texts, emails, tv, radio… Your brain probably feels a bit overwhelmed, to say the least. There as a lot of input and stimuli thrown at us at all hours of the day, especially with technology.
When you meditate successfully all of that goes away. It’s just you and your blank mind. It can be scary and vulnerable, especially for those of us who have grown up with technology and have never experienced long periods without engaging in an activity involving a device. It’s hard for me to meditate longer than about 10 minutes, but I slowly increase it as I get comfortable with the length.
4.) Have a Healthy Outlet for Anxiety
While it might feel good in the moment to cope by drinking, smoking, eating, and even crying, this will not benefit you long term. Instead, this will suppress your emotions and allow you to escape from your problems instead of facing them, understanding them, and fixing them, if possible.
Learning healthy coping mechanisms like, yoga, bullet journalling, writing, working out, and much more, are going to contribute to your health long term because you are allowing yourself to feel the emotion, practice mindfulness, and let your brain reset! I find that when I quiet my mind, i get my best ideas.
For example, I have heard many people say they get great ideas while showering! There’s probably not a phone or work emails in your shower with you (I hope) to distract your subconscious brain from problem solving.
Your subconscious brain is an incredible tool! It’s basically like having an assistant in your head. If you forget something, like “that one actor’s name”, and want to remember, just ask your brain to pull up that “file”. Think about that one SpongeBob episode with all the little file clerks in his mind. Eventually, the name will resurface when the file is found.
Point being, clear your mind and ask your subconscious on how to solve a problem that is contributing to your anxiety. While you are relaxing, an answer might just pop into your head.
“The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. Have you ever had a “gut-wrenching” experience? Do certain situations make you “feel nauseous”? Have you ever felt “butterflies” in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut.” -Harvard Health
Say it with me…
Healthy Gut = Happy Mind!
If I am feeling anxious, my stomach will hurt and suppress my appetite to an healthy amount because I’ll just throw the food up from the stomach pain. I don’t like to get to that point because, for me, it is difficult to reverse. After trial and error over the years, I found that taking a sip or two of kombucha daily, or as needed, helps sooth my pain and ease anxiety almost instantly.
“Kombucha is promoted for improving digestion and diabetes, strengthening the immune system, reducing blood pressure and being detoxifying. Proponents also contend kombucha helps rheumatism, gout, hemorrhoids, nervousness and liver function and fights cancer.” -NY Times