Ep.4/ Looking after you
It’s May.. How did that happen?!
I’m back to “normal” after a very busy few months: a house move, CPD exam and coursework!
This week is Mental Health Awareness Week, and the focus is anxiety. Anxiety is a mental health condition which can affect any and many of us. It is characterised by feelings of concern and worry with elevated HR and often breathlessness. If anxiety goes un-treated it can worsen and really begin to impact your day-to-day life. Therefore, whether you are a corporate client, or an athlete, here are some practical tips and advice to try and minimise any anxious bouts.
Breathing Techniques
One of the most powerful tools to help minimise anxiety is by focussing on our breathing. When we are anxious or stressed we can hyperventilate which causes disturbances in oxygen and carbon dioxide levels within the body.
To counteract this, we can follow some breathing exercises to stimulate the vagal nerve, parasympathetic nervous system and calm the mind and body:
Box Breathing - this is the 4-4-4-4 breath. It slows the heart rate and deepens concentration. Start by releasing all of the air from your lungs, hold your breath for 4 seconds, breathe in through the nose for 4 seconds, hold your breath for 4 seconds and then exhale out of the nose for 4 seconds - repeat!
Relaxing Breath - known as the 4-7-9 technique. This helps us to be more present, teaches our bodies to take in less and release more as well as create space between our inhales and exhales. Start by releasing all of the air from your lungs and inhale through the nose for 4 seconds, then hold your breath for 7 seconds before exhaling through the mouth for 8 seconds - repeat!
Belly Breathing - also known as diaphragmatic breathing. We breathe to our natural rhythm whilst remembering to breathe into the belly rather than chest to help promote a calm feeling. Place one hand on your chest and the other hand just below your rib cage. Inhale through the nose and feel for the belly rising, exhale through the mouth so that the hand below the rib cage falls inwards. The hand on your chest should remain still.Fire Breath - this is a form of pranayama (yoga breath). This type of breathing is great for inner core strength as well as warding off anxiety and depression. It is an intense and more advanced form of breathwork. Sitting up tall, breathe in and out through the nose, pressing the belly out during inhale and in during exhale. Breathing should be loud and quick as you increase the breathing pace. Try for 30-seconds.
Physical Activity
Exercise can really help to improve your mood and help to reduce anxiety: diverting attention from the source of anxiety, releasing endorphins and burning cortisol.
With exercise you should always choose something enjoyable to ensure you do this more regularly, building up resilience. Doing it with a friend canhelp to settle and nerves towards exercising and also helps with the support aspect.
Exercise has many benefits:
Boosts our self-esteem and confidence
Increases work performance and focus
Motivates us in many aspects of life
Reduces mental fatigue and stress
Calms the mind (especially when dealing with difficult emotions like anger or sadness)
Reduces health-related issues which can in turn lead to anxiety
Fresh Air
Getting outside and taking a break in the sunshine and fresh air can really boost our mood and help increase positive energy. Fresh air will help energise the body and increase oxygen levels in the blood - increasing serotonin (your body’s natural mood stabilizer) which lowers anxiety. Taking a break to get outside can increase productivity, cognitive function and focus when it comes to our work-life. Overall, exposure to nature has been linked to a number of benefits such as improved attention, lower stress and better mood.
Hydration
Staying hydrated is super important for preventing anxiety. This is because our tension increases with dehydration as does depression and confusing thoughts which can heighten anxiety. Hydration can massively impact your mood and therefore it is massively important to ensure you are drinking enough water - aim for 2.2L per day!
Nutrition
There is a proven connection between the food we eat and how it makes us feel. We know that after a takeaway or sugary snack we may feel great in the short-term because it is super tasty, however, in the long-term we can feel sluggish and guilty. There are no foods proven to cure anxiety, but we can definitely make health-conscious choices to prevent anxious feelings and improve our well-being:
Foods that are beneficial for anxiety include:
Asparagus - Many individuals who suffer from anxiety have folate deficiency. Asparagus contains a lot of folate which helps prevent any negative symptoms
Avocado - include Vit B6 which help the body make neurotransmitters, including serotonin - the mood booster. They also include healthy fats which help aid brain health and function.
Blueberries - high in Vitamin C - a potent antioxidant - meaning that they can reduce oxidative stress and ease symptoms of depression and anxiety.
Salmon - high levels of Omega-3 means that salmon has an anti-inflammatory effect on the body. This can reduce any inflammation in the brain - specifically the amygdala which plays a key role in moderating anxiety.
Tumeric - high antioxidant and anti-inflammatory properties make this a great option for lowering anxiety as it contains curcumin - a compound which promotes brain health and can help with preventing damage to brain cells caused by oxidation.
Dark Chocolate - this treat is high in flavanol content, a plant compound which is linked to lower feelings of mental stress as well as improved blood flow, which can become more restricted when anxious. It is abundant in magnesium, zinc and copper which are great for lowering stress.
Green Tea - one of it's main active ingredients is L-theanine, an amino acid which interacts with our neurotransmitters. It also promotes more alpha waves throughout the brain which encourages relaxation.