4 ANXIETY SMASHING SUPER POWERS

ANXIETY SMASHING TECHNIQUES

We could all do with some techniques to help us through this 2nd lockdown, as many people are feeling a great deal of emotional distress. 

This article is to turn the focus away from all of the negativity going on and turn that focus to becoming empowered and more able to cope in any crisis. 

It is absolutely in our own control how we deal with life situations, instead of being reactive, get centred and aware of our mindset, then nothing can touch you!

 

STEP ONE~MOOD FOODS

It’s well  documented that, you are what you eat. But did you know, that it applies to the mind too? not just the outside, physical appearance. There in itself lies the clue…. Eat healthy foods, low in sugar, trans fats and processed ingredients and the results will show itself in a slimmer waistline and fresher looking skin. But what happens on the inside when we steer clear of the rubbish? 

A good diet is the starting place, if we are feeling depressed, anxious or stressed. There is no point being on antidepressant medication if we are eating crap, not exercising and consuming too much alcohol!

The brain reacts to what we feed it and all the wrong foods, will affect the brain accordingly. Too much sugar in the diet will have us experiencing the sugar highs and lows, which in itself causes an elevation and deflation in mood, depending on the sugar fix!

 

FOODS THE BRAIN LOVES

OMEGA 3 FATTY ACIDS
  • Artichoke
  • Wild salmon
  • Sardines
  • Walnuts
  • Flax & chia seeds
  • Mackerel
PROBIOTICS

 

  • Pickled vegetables
  • Kefir
  • Yogurt
  • Buttermilk
  • Tempah
  • Miso
WHOLE GRAINS

 

  • Brown rice
  • Millet
  • Wild rice
  • Steel-cut oatmeal
  • Bulgar
  • Quinoa
LEAFY GREENS
  • Spinach
  • Lentils
  • Avocado
  • Broccoli
  • Artichoke
  • Okra
VITAMIN D

 

  • Cheese
  • Egg yolk
  • Milk
  • Soy milk
  • Orange juice
  • Sunlight
GOOD FATS

 

  • Fatty fish
  • Tofu
  • Flaxseed
  • Walnuts
  • Soy milk
  • Pumpkin seeds

 

THINGS TO LIMIT

~ Caffeine ~ Alcohol ~ Processed meats ~Sugar ~ Pop ~ Energy stimulant drinks ~ Smoking ~ Ready meals ~ Tinned foods

 

READY TO TAKE ACTION?

It is more than possible to make changes but it can be challenging. Instead of heading for a complete diet overhaul, take a look at the list above and take one of the food groups and introduce just one new food. Then look at a food group that isn’t so good for you and limit the amount. Over time, by making small, manageable changes, your body will show you the positive results. For some extra motivation, i’ve added a delicious smoothie recipe ……. It’s so much easier to get all the good stuff, in just one drink.

 

NUTRIBULLET – RELIEVE ANXIETY SMOOTHIE

 

  • 1 cup Spinach
  • 1/4 Avocado
  • 1 cup Blueberries
  • 1 tsp Turmeric, fresh
  • 1 tsp Ginger Root, fresh
  • 1 tbsp Almonds
  • 1/2  cup Green Tea, brewed and cooled
  • 1 cup Almond Milk, vanilla, unsweetened

 

 


STEP TWO ~ NATURE

It is more than possible to make changes but it can be challenging. Instead of heading for a complete diet overhaul, take a look at the list above and take one of the food groups and introduce just one new food. Then look at a food group that isn’t so good for you and limit the amount. Over time, by making small, manageable changes, your body will show you the positive results. For some extra motivation, i’ve added a delicious smoothie recipe ……. It’s so much easier to get all the good stuff, in just one drink.

 

According to mind.org.uk , the benefits of the great doors go a little beyond, just stretching your legs. The list has benefits in many areas of our lives..

Nature is a wonderful place to be because we are all connected to the universe and the majority of people, either have no idea about the laws of the universe and our connection to it, or they write it off as nonsense!

If we are experiencing dis-ease, depression, anxiety or stress, then we are not in touch with our true selves and the mind or body are letting us know that things are out of alignment by the way we are feeling, it’s that simple.

Getting in touch with nature and truly appreciating the natural beauty that is all around us and learning to become still and quiet can bring us back in to a more balanced state of mind. 

Take a walk in a forest or the local valley and just listen to the sounds all around you. There maybe birds singing, the rustle of leaves or the sound of a brook or stream. Once immersed there, really start to ask the universe for support and guidance, because if we are open and aware, then the way will be shown to each and every one of us. But escaping with technology and unhealthy habits, will only take us further away from the solutions and answers that are all around us.

Give it a try….. 15 minutes a day outside in nature and see if you feel any relief in a months time!

 

 

STEP THREE ~ GRATITUDE JOURNAL & DIARY

It can be difficult to see the positive things in our lives when we are feeling depressed or anxious and this can make our world very insular.. It can also get very lonely carrying around the burden of these negative emotions and we may lose sight of the things in our lives that we do have.

These things to be thankful for, can be the most overlooked or taken for granted. Things like having a warm home, a bed to sleep in and even waking up each morning, because there will be thousands of people who will not wake up!!

Many of the worlds most successful people practice gratitude because they know the benefits it holds. Its a very simple but effective process. Simply write down three things that you are thankful for every day. What this process does, is bring about positive feelings within, which can then lead to appreciating those around us and strengthen our relationships.

When we start to really look around and actively think about the things in our lives that we are thankful for, it takes the focus away from what we don’t want or have.

A  diary can have a similar effect on well-being as gratitude practice. This is where you jot down everything that is happening during the day and the feelings that they bring about.

This is a safe place to let out all of our thoughts, feelings, ideas and desires, which is beneficial on so many levels. By unloading all of our thoughts, it may bring a kind of relief as they are no longer stuck inside. Feelings or emotions that are pushed down inside, will always find ways to get out and usually, not in the most productive or healthy ways.

Many people try to run away or escape from the feelings of anxiety or stress but what really needs to happen, in order to be free of that, is to figure out why the anxiety is there in the first place

Maybe a job is bringing you down, or money worries, but the fear of leaving that job brings about fear, so you feel stuck or trapped. Or maybe its a relationship that has turned toxic, whatever it is, will need addressing, in order to move away from these uncomfortable emotions.

Writing things down and reading it back, can also be very useful because it can become clearer, exactly what the issues actually are. It can all feel like a jumbled mess in our minds, when it is all kept locked away inside, reading our diary can give us clues as to what we may need to address.

Once we know what areas that are causing distress, then we can get to the business of addressing them and taking responsibility and control over our own happiness.

 

 STEP FOUR ~MEDITATION & YOGA

Both of these practices have been around for hundreds of years and are actually very similar in their practice. Yoga has been greatly misinterpreted in the west and is displayed as just a physical exercise but in reality, yoga is also a form of meditation.

 Yoga uses breath work, silence and movement to engage the full body and just like meditation, there are many different forms of yoga. It is a great way of unblocking the body of stress and tension but also any past trauma or experience that may be stuck. This may prevent illness that can be brought about by a blocked body and mind.

There are many forms of meditation with  mindfulness being one that has become mainstream and popular over the past few years. This is a good practice for bringing the mind into the present moment, by focusing on either the breath or a body scan, where you take the attention to sensations in different areas of the body. When the mind begins to wonder, you bring your attention back to the breath or body area. 

This may take some practice if you haven’t done it before, as the mind will be so used to wondering. Once you begin to feel the relaxation and calm come over you, it’s better than anything else. The effects of regular meditation have als been scientifically proven to alter the brain and prevent physical conditions such as, heart attacks.

 

Meditation should be taught in all schools and hospitals because the benefits can be life altering. With mental health being at near crisis levels,there certainly is a need for positive ways of managing these emotional and physical conditions, most of which are man made!

Practising both yoga and meditation once a day, can be extremely rewarding. It can allow you to become calmer and more in tune with yourself. Often, this can lead to adopting other healthier life choices, which then, really will make you unstoppable. I am talking from personal experience here because using these two practices, turned my life around, so i know it works!

 

 

 

 

 

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