manage anxiety

 

We all need effective ways to manage anxiety.  Facing a pandemic and conflicting views of how to manage life create some degree of worry for everyone.  Of course, we need to turn to our favorite news source periodically to stay informed and alleviate uncertainty.  We also need to limit time spent on news so we don’t become too preoccupied with worry.  Following are 7 tips to maintain good emotional wellbeing during this unusually stressful time, as well as resources for help, if you are in a crisis.  Remember to be kind to yourself.

1. Put Your Attention on the Breath–OFTEN
Without breath there is no life.  Focused breathing, putting attention on the breath for a period of time, can be used to help during stressful times or when you are feeling anxious. It brings us into appreciation of life itself and is calming.  Click HERE for a guided 10-minute meditation focusing on the breath.

2. Create a Morning and Evening Routine
To manage anxiety during this current crisis, consider creating healthy routines to help your body find a natural rhythm of balance.  It can help you be more centered and balanced for the whole day. Your morning routine may include easing into the day with a meditation practice, focused breathing, prayer, expressing what you are grateful for in your life in a journal, drinking water, stretching, doing yoga, and/or taking a walk.3. Stay Connected
While social distancing is currently mandated, it is more important than ever to stay connected to friends and family. Phone and zoom calls can be a great way to maintain connection and manage the anxiety that comes with isolation.

4. Choose A Manageable Goal
To keep your mind and focus from obsessing on world events too much, focus on something you enjoy.  Perhaps you have a hobby you can do at home: baking, sewing, carpentry, painting, playing a musical instrument. Maybe there is a hobby you always wanted to try.   Now is a good time to explore it. Check out the resources on the web and in youtube that can guide you in “do it yourself” projects at home or learn a new skill set—even a new language. There are many wonderful workout routines and yoga classes now on youtube.  Make sure you take time to unplug from screens for sometime each day.

5. Avoid caffeine
Caffeine speeds up activity in the mind and can induce anxiety.  When you drink coffee your anxiety may seem worse, and you will likely worry more.  One way to help manage anxiety is to eliminate caffeine from your diet. Try it for a week and see how you feel.

6. Diet
What you eat can dramatically affect your mood.  To manage anxiety it’s best to eat a diet of whole foods and limit processed foods.  Decrease intake of sugar, alcohol, and carbohydrates.  Some foods that have been found to be particularly good for helping overcome anxiety include: asparagus (due to the high-folate content), avocados (a good source of vitamin B6), blueberries (for Vitamin C), and almonds (a good source of magnesium).

7. Daily Supplement
Mona Dan, an herbalist, Edison de Mello, MD, PhD, a board-certified integrative medicine physician, and the TakeCareOf Scientific Advisory Team  recommend the following supplements to manage anxiety: Magnesium, Passionflower, Valerian Root, Kualie Happy Supplements, Theanine, Lactium B-Complex, Licorice Root, St. John’s Wort, Ashwagandha, Melatonin, Rhodiola, Fish Oil, and Probiotics.  Further descriptions can be found HERE.

We Are in a Mental Health Crisis

During the current pandemic more doctors are prescribing anti-anxiety medications. Anti-anxiety drug prescriptions increased by 34% between Feb. 16 and March 15. Anti-depressant and anti-insomnia prescriptions also increased during the same period by 18.6% and 14.8%.  Congratulations to the people who are reaching out for help to their trusted healthcare providers during this stressful time!

We hope that the 7 tips above will add natural ways to manage anxiety without the risks of side-effects that can come with over-reliance on pharmaceuticals.

manage anxiety

 

IMHU Offers Resources To Manage Anxiety

Particularly relevant to manage anxiety are 3 courses at IMHU now on SALE:
Facing Covid-19 Pandemic: Effective Treatment, Prevention, and More

  1. Facing Covid-19 Pandemic: Effective Treatment, Prevention, and More: FREE, View qualified MDs who talk about natural alternatives.
  2. The Best Yoga for Emotional Well-Being: Master teacher, Kristine Weber, gives 2 online yoga sessions that can be done on the floor or in a chair.  Students also get Yoga Nidra- a meditation to help relax and sleep.
  3. Nurturing Resilience in Kids and Teens: gives you specific ways to teach kids how to relax in ways that increase intellectual abilities and decrease anxiety.
  4. Nutrition, Micronutrients and Mental Health: with Dr. Pam Shervanick gives 2 webinars on specific supplements to help recover from mental health issues.

IMHU has more than 32 online courses that address integrative mental health.

Crisis Management

Psychiatrist Dr. Jessi Gold of Washington University School of Medicine in St. Louis recommends:

 A May 6, 2020, 40 minute video interview with Dr. Gold and PBS Newshour’s Amna Nawaz  is available HERE.  They address many of the questions about mental health that are arising during this pandemic.

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