10 Ways to Reduce Anxiety + my experience

Anxiety is the most common mental illness in the United States and seems to be a sort of buzzword these days especially on social media. There are varying degrees, triggers, and coping mechanisms that people talk about when dealing with anxiety, but it’s something that over 40 million American adults suffer with on some level - aka it’s a big deal.

For me, my anxiety stems mostly from my “achiever” personality type and controlling nature. Perfection is important to me in basically everything I do, so learning to let go of unnecessary stress, worries, and my need to control situations and outcomes is something I have to work at. I hold stress in my neck, shoulders, and jaw which are always sore, especially after sleeping, and I have a few horrible nervous habits like constantly chewing the inside of my cheeks, cracking my knuckles and squeezing blemishes on my face that are barely there whilst turning them into huge unnecessary spots or scabs. But, for the longest time I never recognized any of this behavior as being symptoms of anxiety because I always had it in my head that I could handle stress, be positive, and appear like everything was fine no matter what life was throwing my way. Which was only half true...

Being a 3 on the enneagram personality test, it’s part of my nature to care a lot about outward appearances. Three’s base their self worth largely on their ability to succeed (in every area of life) and to appear effortless and put together at all times, gaining the attention, affection and approval of others. So, it was only natural for my brain to brush off my anxious behaviors as nothing serious and trick myself into truly believing that everything was fine even when it wasn’t.

When referring to things “not being fine,” I want to be transparent and recognize the fact that I haven’t lost loved ones close to me, I haven’t walked through serious trauma, been diagnosed with any major health complications, or ever been without a home and plenty of loving supportive people around me, so by no means am I trying to make my personal challenges seem more intense than the real pain and loss many others have experienced. With that being said though, I also think it’s important to recognize that that doesn’t mean anxiety isn’t something that still affects me. There are a lot of people out there living beautiful, privileged lives while still suffering from anxiety and feeling shameful for talking about it or denying to themselves that anxiety could really be something they struggle with because they have what society deems ‘a good life.’

If you feel extremely stressed, anxious, overwhelmed, emotional, or whatever it may be for you, and you’re brushing it off because you don’t think you have it ‘bad enough’ to actually be experiencing anxiety, please remember that your mental health is more important than any label or stereotype you have in your head about what does or doesn’t count. Recognize the signs your body is giving you and be willing to make self care a priority in your life.

I didn’t fully recognize that what I was experiencing could be categorized as anxiety until I started to have what people sometimes call mental or emotional ‘breakdowns’ over seemingly small or insignificant events.

A perfect example of this was last month when I was walking my dog and he unintentionally wrapped the leash around my legs and took off full speed knocking me down in the middle of the road. I fell backwards in the middle of the cross walk of a multi-lane intersection hitting my head pretty hard on the pavement. I was fine (lol) but my left buttcheek and my ego were pretty bruised after everyone at the stoplight saw me fall. I got up right away, brushing off the embarrassment, and just kept walking. I called my boyfriend as I was heading home to tell him the story and maybe have a good laugh, but when he didn’t pick up I burst into tears. I cried the whole way home and proceeded to have a full blown meltdown for about 30 minutes afterwards, incapable of breathing properly or articulating why I was so sad and upset. I knew it wasn’t because I fell down, it was something deeper, a buildup of all my stresses and worries I’d been suppressing finally finding their way to the surface.

Everyone’s experience with anxiety is unique, but because I know it’s something that affects so many of us I wanted to share my experience with it, and also offer some awesome ways to reduce it, find your zen, and feel good even when feeling good seems really hard.  

1. CONNECT WITH NATURE

We all know the effects that a grey, rainy day vs. a beautiful sunny day can have on our mood, motivation, and outlook so it’s no secret that mother nature is capable of impacting our mental health in a big way. An easy and free way to reduce anxiety is to spend more time outdoors. Studies have shown that just 30 more minutes per week can make a significant difference in mental health conditions and reducing high blood pressure. If you’re able, switch up some of your gym workouts for outdoor walks, runs, hikes, or HIIT sessions. Try walking to more places that you would typically drive to, or just make it a point to get outside and sit in the sun for a few minutes. Mother nature to the rescue.

2. ESSENTIAL OILS

If you don’t already have an essential oils diffuser, get one. I linked the one that I use that’s both affordable and functional in my post about 5 Ways to Raise Your Vibration. Aromatherapy is used as a natural remedy for stress and anxiety with the idea being that by inhaling certain essential oils, the smell receptors in the nose can send signals to the nervous system to help calm you down. Some of the most common essential oils for reducing anxiety are lavender, rose, holy basil, chamomile, and valerian. I like to diffuse a few drops of lavender oil on my bedside table every night and it helps me feel relaxed and ready for a good night’s sleep...could be a placebo effect, but there are legitimate scientific studies on this stuff and either way I’m happy if it helps me sleep better and feel calmer.

3. JOURNALING/COLORING

Remember when adult coloring books randomly became super popular? Yeah, that’s because they actually work and research has suggested that practices such as free form journaling, coloring, and painting can have similar effects as mediation - something people are now calling ‘art therapy.’ If you’re not quite into meditation (though I highly recommend - it’s probably the single best thing you could do for your success, health, and longevity) maybe try 10-20 minutes of sitting down and doing nothing other than letting your creative mind color the intricacies of a flower mandala. Hey, whatever works!

4. YOGA / MEDITATION

The scientific research on the medical benefits of yoga and meditation is astounding. If you want to learn more about the connection between yoga and standard medicine/health listen to this podcast episode with Deepak Chopra and Rachel Brathen (Yoga Girl). From reducing stress, anxiety, depression and PTSD, to improving sleep, happiness and preventing illnesses as serious as cancer it seems like there’s really no reason NOT to be practicing yoga and meditation daily. If it’s not your thing (yet) check out my posts on how to get into yoga and how to start meditating. I’ve also got a super informative IGTV video on some of the major myths about meditation and how you can make it easier and more comfortable for you. Use resources like YouTube for free yoga flows and apps like Calm or Headspace for daily guided meditations. And if you haven’t already you’ve got to give my Free Anti-Anixety meditation a go!

5. CBD OIL

CBD can be controversial because it comes from the cannabis plant but has zero THC or psychosomatic effects so it’s basically like taking an herbal supplement or using an essential oil - except the effects are literally life-changing. CBD doesn’t just reduce anxiety, it can also reduce headaches, joint and muscle pain, soothe asthma, and improve sleep. I usually take .50 ml right before bed after a stressful or high energy day and it makes me sleep like a baby. If you want to learn more about what CBD is, how it’s created and what it can be used for listen to this podcast episode for all the deets.

6. HIMALAYAN SALT LAMPS

Wireless technologies like our phones (that we have constantly glued to our hands and heads) emit positive ions which cause our internal systems to become imbalanced, and therefore increase stress and anxiety. The negative ions that can help balance this out and reduce the symptoms of stress and anxiety can be found in nature (the ocean, waterfalls etc.) which explains why many of us feel more energized and calm while outside.

According to WebMD, “negative ions increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy.” Because Himalayan salt occurs naturally in the earth it automatically emits negative ions that can help you feel relaxed and peaceful before sleep. So your bedroom is the perfect place to put your salt lamp.

7. SMUDGING WITH PALO SANTO OR SAGE

Something else that is said to emit negative ions is Sage! It may be a little hippy-dippy for some, but I personally think these types of alternative rituals are fun. Sage and Palo Santo are burned just like incense in order to clear the negative energy out of any space and increase love, prosperity and positivity. You can find this sacred wood or bundles of sage easily in shops or online and use it to clear your bedroom, your home, your office, wherever you want to feel more positive vibes. Palo Santo comes from ancient Incan trees in South America and is said to be a ‘holy wood’ for its energy clearing and calming abilities. If you’ve never done it before learn how to use it here.

8. REPLACE COFFEE WITH HERBAL TEA

A lot of people find that drinking coffee can actually increase their anxiety levels, so if you’re looking for ways to tame your anxiousness throughout the day try cutting back on your coffee consumptions (or cutting it out completely if you’re brave enough!) I talked more about the effects of caffeine in the post I wrote on adrenal fatigue as well, so if that’s something you think you might be struggling with I’d definitely consider replacing your daily cup-o-joe with an herbal tea. You can check out this list of 23 teas for anxiety but the ones I typically like best are peppermint, lemon balm, chamomile, turmeric, and green tea with ginseng.

9. IMPROVE YOUR GUT HEALTH

Eating healthy is important for managing stress and anxiety because good gut health promotes good mental health. An astounding 95% of serotonin receptors are actually found in the gut lining. According to Harvard Health, eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine among other things can help manage anxiety. You may also want to up your intake of foods with the following micronutrients: magnesium, zinc, omega-3’s, B vitamins and probiotics.

But, I understand that when you’re feeling anxious eating healthy can be the the last thing on your priorities list. If we’re being honest, a salad is probably the least appetising thing ever when those comfort food cravings start to kick in. Plus, focusing too much on what you “should” or “shouldn’t” be eating can just end up creating more stress, so my best tip is to try to have easy healthy options ready to go so that you can just grab a piece of fruit or a pre-made jar of chia pudding with little to no effort at all.

Keep your fridge and cabinets stocked with healthy options to take the guesswork out of things. Eating unhealthy typically happens when you allow yourself to get too hungry, when there’s tempting junk foods within reach, or when it feels like too much work to prepare a healthy meal. If you have snacks and meal options already prepped or at least pre-thought out it will make it a lot easier to stick to nutrient dense foods even on the days when you’re feeling less than stellar.

10. DO SOMETHING THAT MAKES YOU SMILE!

Basic AF…. but smiling and laughing releases endorphins that make you feel good! Watch a funny movie or your favorite stand-up comedian, call a friend, or dance around the house to some mood-boosting music (here’s my Ultimate Good Vibes Playlist). Do something for you, and don’t feel guilty about it if it involves saying no to someone else’s plans, taking yourself out, or spending a little cash - you’re worth it, boo.