5 Simple Steps to Help Reduce Anxiety

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Right now we are living in a time where stress is around every corner. It can be easy to feel overwhelmed and notice an increase in anxiety.

This is why I wanted to provide you with 5 Simple Ways I Reduced My Anxiety. 

While we are uncertain of the future and what it holds, our body routinely goes back to feelings of unrest and wondering if we will be okay.

It is up to us to shift our energy and mindset to take control of our perception and change how we are feeling. 

Here are 5 Ways I Decreased my Anxiety Naturally.

1) Nutritional Changes and Microbiome Support 

 I increased stress relieving foods. These are foods that calm down the central nervous system.

These include foods that contain healthy fats which include Omega 3 Fatty Acids.

Omega 3 Fatty Acids are found in

  • salmon,
  • walnuts,
  • chia seeds,
  • and flaxseeds. 

Other foods with healthy fats are almonds and avocados.

Get my Free Nutrition for Stress Relief Guide here 

How Does the Gut Microbiome Play a Role in Anxiety? 

Due to our gut microbiome having such a large impact on our mood, making sure you are getting adequate prebiotics and probiotics is also essential to decreasing anxiety. 

90% of our serotonin is made in our gut! This means that our "happy feeling" can be impacted by what we are eating and the nutrients we get. 

It is important to take care of our gut microbiome to balance our hormones, our mood, and support our immune system. 

Our body needs healthy gut bacteria in the form of probiotics to keep the microbiome healthy. 

Prebiotics create the healthy environment for probiotics (the healthy gut bacteria) to thrive. 

Prebiotics are found in:

  • leafy greens,
  • asparagus,
  • apples,
  • bananas

Probiotics are found in 

  • yogurt,
  • kefir,
  • kombucha,
  • kimchi,
  • kvass
  • homemade pickles. 

I recommend staying away from high sugar and processed foods as these can also trigger blood sugar fluctuations, contributing to feelings of unease or anxiety.

Eating small amounts every few hours can help decrease hypoglycemia which can also lead to anxiety. Be sure to include clean protein and healthy fats, which will keep you feeling full and keep your blood sugar stable. 

Included in nutrition and dietary intake, I also make sure to support my adrenal glands daily. The adrenal glands are two small glands that sit above the kidneys.

Their job is to produce our stress hormones, such as adrenaline and cortisol. These small glands can often get burnt out or exhausted when we are stressed out too much. Thus, it is very helpful to supplement with Adrenal support and adaptogenic herbs. 

Here is an example of an adrenal support supplement by a brand that I love and trust, Dr. Amy Myers. 

You can use the code: MindBodyAligned10 for $10 off your first order!

 You can read more about adaptogenic herbs here.


2) Aromatherapy 

Aromatherapy is a powerful way to tap into the emotional centers of our brain and relax the amygdala, or area of fight or flight in our brains. When we have had past trauma, often our amygdala can get triggered by certain feelings of fear, abandonment, or not feeling safe. T

his can cause harmless acts (maybe your partner forgot to pick up your dry cleaning) to feel like a huge deal. Your might automatically jumps to those catastrophic feelings rather than rationally categorizing them. Aromatherapy is an excellent way to relax the mind.

I enjoy using lavender essential oil, clary sage, and ylang ylang. These have been found to decrease blood pressure and calm down the nervous system.  

If you are getting essential oils, make sure you get the 100% pure, plant based, and undiluted type so that you get the true effects and potency. 


3) Movement

This is key as we hold stress and built up emotions in our body. Have you ever been stressed and noticed you were clenching your jaw or fists? Maybe you felt tightness in your stomach.

These are all signs that our body is holding onto that energy.

 By doing movement, whether it is gentle walking, running, swimming, yoga, qi gong, or stretching, we are able to get our body flowing and more able to release these pent up feelings of anxiety.

When we move, our body also releases endorphins which helps feel happier and more at ease. 

For me, I love running on trails and in nature, this helps me to calm my mind and listen to my thoughts and process my emotions. 

4) Mindset 

This is so important. Our minds truly rule everything. Have you ever been in a situation and decided to change your perspective on it? Things can from the world ending to a feeling of peace and gratitude. 

Here is a simple exercise or example: 

Me: I am so tired. I can't keep working like this and I feel like I'm not getting anywhere. 

Perspective shift: I appreciate all the hard work I am putting in, it makes sense that I feel tired. I know that I am working towards my goal and this will pass. It is all part of my journey. I am blessed to be able to have the opportunity to live out my heart's work. 

Wow - how much easier does that feel? It's like a sigh of relief when we acknowledge how we feel and that it is all okay and part of our path. I feel a sigh of relief when I change my perspective like that. 

I have found a great way to work on mindset is by journaling. This allows me to lay out my fears, anxiety, or anything that is bothering me. When I can objectively see it on the paper, it doesn't feel like as big of an issue anymore. Instead, I can see solutions coming to light. 

I enjoy lighting a beautiful TERRA candle and either sitting in bed or on my meditation pillow and writing. Even if I write for 10 minutes, I feel better than if I keep all my thoughts and feelings inside. 

5) Meditation 

This has been a powerful tool in connecting with what is at the root of my being. We don't often take time to be still or be quiet, especially with our phones, consistent notifications and the fast paced nature of what we deem to be productive in our society. 

Meditation is a way to focus your intent on something other than your present worries or concerns.

I enjoy using the app Simple Habit, but any apps can be used as well as guided meditations or visualizations. If you are at work or do not have access to these, you can close your eyes and focus on deep breathing into your belly.

I recommend visualizing being in a beautiful place. It could be your favorite place or it could be somewhere you want to go. This will help you relax and calm your sympathetic nervous system. 

Looking to learn a new way to cope? Check out this online course on Acupoint Tapping, an incredible way to activate your body to calm down during times of stress and anxiety.

I greatly respect the teachers, Peter and Briana Borten. They led me during the Well Life Coaching program and they are incredible teachers and spiritual leaders. 

Remember that everything will be alright. 

Related posts: 

How to Lower the Effects of Stress with Adaptogens 

This Hand Poured Soy Candle is Perfect For Working From Home 

The Top Nutrients For Women's Health 


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