Category Archive Anxiety

Stress Management Techniques

Stress is a major problem in our society with our busy lives.

Here are some Stress Management Techniques for you to try:

Journalling

Spending some time every day writing out your thoughts can help to relieve stress. You can use journalling to list the things you’re grateful for, this is known as gratitude journalling. Also you can use it as a “brain dump” to get all of your thoughts and ideas out of your head to soothe your mind. You can use “ever since” journalling to describe your life after you reach your goals.

Reading

It’s one thing to read to learn something that you have to learn, or to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.

Colouring

Colouring books are all the rage! When you colour in pages with lots of detail and tiny areas, it helps you to relax. Something that can take you hours. You can always opt for something simple, like kids colouring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind.

Knitting or crocheting (or other crafts)

Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they’re great to do when you’re feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.

Gentle exercise

Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.

Sleep in or take a nap

A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.

Pamper yourself

Maybe you love getting massages or mani/pedi’s? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.

Spend time in nature

You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighbourhood can do the trick.

Make time for people and pets you love

It’s so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbour’s dog for a walk in the park.

Conclusion

Stress reduction is the goal. Try journalling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.

Have other great ideas? Let me know what helps you de-stress in the comments below.

Recipe (calming): Lavender Essential Oil

Instructions to inhale directly

Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.

Instruction for steam inhalation

Add 3 – 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 – 10 minutes. Use up to 3 times per day.

Tip: Lavender isn’t the only calming essential oil. You can also use angelica, balsam, benzoin, bitter orange, cedarwood, celery, chamomile, cornmint, cumin, curry, frankincense, grapefruit, jasmine, juniper, labdanum, laurel, lemongrass, marjoram, nutmeg, palmarosa, parsley, patchouli, peppermint, rose, rosewood, sage, sandalwood, scotch pine, spearmint, star anise, sweet basil, sweet orange, thyme, or ylang ylang.

References:

http://www.precisionnutrition.com/getting-control-stress

http://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

https://www.health.harvard.edu/blog/the-power-and-prevalence-of-loneliness-2017011310977

https://nccih.nih.gov/health/stress/relaxation.htm

https://www.dietvsdisease.org/do-essential-oils-work/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

http://relaxlikeaboss.com/relaxation-techniques/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=aromatherap&lang=eng

For more information on stress management, contact Kate here.

10 Natural Remedies for Anxiety

Millions of people are affected by anxiety in their daily lives. Many people reach for artificial drugs such as alcohol and sleeping pills. However you can try one of the many natural remedies available for anxiety.

Anxiety can be caused by:

  • Vitamin and mineral deficiencies – especially vitamin B6 and zinc.
  • Protein deficiency – we need 0.8g of protein per kilogram of body weight to support the health of the nervous system.
  • PMS Type A – women can experience anxiety and emotional upset during the week before their period starts.
  • Unresolved emotional traumas – when triggered the memories may replay in your mind and you can relive the trauma and stress of the event.
  • Anticipation of a future event – you may be anxious thinking about an interview or a family get together during the Christmas period.

 

Here are 10 natural remedies for anxiety:

  1. Magnesium – we need lots of magnesium during periods of stress. Magnesium helps to relax the muscles. Good sources of magnesium include green leafy vegetables, dark chocolate, nuts and seeds.
  2. B vitamins – support the nervous system. B vitamins are found in protein rich foods such as lean meats, fish, brown rice, legumes, nuts and seeds.
  3. Chamomile tea – this tea contains natural phytonutrients that calm your body and mind.
  4. Green tea – despite containing a small amount of caffeine, green tea contains theanine which act on the brain to relax the nervous system
  5. Meditation – when you do slow, deep breathing from your belly, it can slow down your heart rate and make you feel instantly more calm. Meditation helps you to be in the present moment and not worry about the future or stress about the past.
  6. Exercise – when you exercise it produces endorphins making you feel happier and releasing stress.
  7. Acupressure – by pressing specific points on your hands and head you can instantly release muscular tension you may be carrying and relax your body.
  8. Journalling – writing down your thoughts in a journal can help you to process what is making you feel anxious. It is a therapeutic emotional release.
  9. Massage – having a massage can be very relaxing. You could try giving yourself a foot massage and watch your anxiety melt away.
  10. Talking to a trusted friend or family member – when you share your problems with someone it helps to put them in perspective. It can relieve the stress as a problem shared is a problem halved.

 

 

Finally if you suffer from allergies and would like to book an appointment for personalised nutrition advice, contact Kate on 07652 868342. Alternatively you can send me a message using the contact form below: