Expert-approved lifestyle changes can reduce anxiety – and anyone can do them
Heart pounding? Shallow breathing? Tired? If this describes how you feel a lot of the time, it may be that you have an anxiety disorder. Anxiety is a normal stress response that can protect us from harm, but when feeling anxious becomes a daily occurrence, it can escalate into a real problem.
This level of anxiousness means that you’re constantly ‘primed’ and expecting impending threat, and this can negatively affect your daily life in a number of ways, including difficulty in concentrating, irritability, fatigue and panic attacks.
A variety of factors can increase the risk of anxiety disorder. Anxiety affects twice as many women as men, and age also plays a part, with the greatest risk for those aged 10-25. Research also shows that children who are shy or who have experienced some form of bullying are at a higher risk of developing anxiety disorders later in life.
Additionally, anxiety disorders tend to run in families, believed to have both a genetic and learned component. Traumatic events and certain medical conditions are also associated with an increased risk.
Anxiety is a multi-faceted disorder, involving both hormonal and metabolic imbalances. But there are some changes that you can make to your diet to ease your symptoms and feel more in control, which you will find on the next few pages. They do not, of course, replace professional help – so if you are concerned about your anxiety, speak to your GP first.
Diet tips for reducing anxiety
Skip the alcohol
When you feel anxious, it may be tempting to reach for a glass of bubbly. But while alcohol is a natural sedative and may initially calm you down, it can also disturb blood sugar levels – once the calming effects wear off, you’re actually more likely to experience even worse anxiety symptoms.
Curb the caffeine
If you are struggling with anxiety, caffeine is another one to avoid. Caffeine can increase nervousness and may even contribute to panic attacks, so it’s best avoided altogether.
Remember that it’s not just found in tea and coffee – you also need to watch chocolate, certain fizzy drinks, energy drinks and some sports supplements.
Up your protein
Amino acids from protein-rich foods (lean meats, beans, pulses, soy, fish, shellfish, poultry and eggs) are the building blocks of the neurotransmitters that affect how we think and feel. If your diet is low in certain key amino acids this could exacerbate symptoms. For example, insufficient intake of the amino acids L-tryptophan, L-phenylalanine or L-tyrosine have been associated with increased symptoms of anxiety.
Theanine, an amino acid found in green tea, produces a calming effect on the brain, so while green tea may contain a little caffeine, the effects seem to be mitigated by the presence of theanine.
Increase your magnesium
Magnesium deficiency has been linked to anxiety disorders in several clinical studies. Known as the calming mineral, it is found naturally in foods such as spinach, Swiss chard, pumpkin seeds, almonds, avocado, dried figs and yogurt.
Try some selenium
Another important mineral is selenium. In clinical trials, subjects given 100mg of selenium daily for 5 weeks reported improved mood and less anxiety. Good food sources include Brazil nuts, sunflower seeds, pinto beans, halibut, sardines and wild salmon.
Brew some herbal teas
Various herbs have been shown to have anti-anxiety or calming effects. Lemon balm, valerian, chamomile, ashwagandha and rhodiola are all good choices, and available as teas, tinctures and capsules.
A study also found that chamomile supplements (220mg up to five times daily) may help relieve generalised anxiety disorder.
Please consult your GP before taking herbal remedies in combination with medication. Valerian has been shown to negatively interact with anti-depressants.
Ferment your foods
Emerging research is highlighting the importance of the relationship between the gastrointestinal tract and its billions of resident organisms – often referred to as the microbiome – and the brain.
Various studies have shown that supplementing with certain probiotics or fermented foods such as yogurt and kefir can help ease anxiety. Try and include some fermented foods in your daily diet, which also include sauerkraut, natto, miso, kombucha and kimchi.
Choose oily fish
Rich in omega 3 fats, oily fish are a must when it comes to improving mood and easing anxiety. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are necessary for proper brain function, but many of us fail to get sufficient amounts in our diet. Aim for three portions a week or take a supplement.
Good sources include sardines, anchovies, herring, kippers, salmon, trout, prawns and mackerel. If you’re vegetarian or vegan then munch on walnuts, pumpkin seeds, tofu, natto, organic eggs, flaxseed, chia seeds and hemp seeds.
Make simple lifestyle changes
As well as these diet suggestions, there are lots of day-today activities you can try to help ease anxiety. Calming the mind through meditation or prayer is known for relieving stress and anxiety – research from Johns Hopkins university suggests that 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.
Some essential oils have also been shown to help with anxiety, boosting mood and calming the mind, including bergamot, lavender, clary sage, grapefruit and ylang ylang.
Various clinical trials have demonstrated the benefit of yoga and tai chi for reducing anxiety, while yoga has also been shown to increase more of the neurotransmitter GABA, which is associated with calmness and improved mood. In one study, attending yoga classes for two months reduced stress symptoms in women with anxiety disorder.
Anxiousness can also cause shallow breathing, which in turn can increase how anxious we feel. Try some deep breathing strategies if you notice this happening, such as breathing in for six seconds and out for eight.
Breathe easy
Look to Eastern philosophies to discover how to breathe yourself stress-free
Words by Jen Shaw
Breathing just happens; it isn’t something we think a lot about. But therein lies the problem: we’re all so busy thinking about other things that we’ve forgotten how to breathe fully. And this lack of conscious breath is stopping us from living calmer, happier lives.
“Breathing is something we all know how to do, and yet the majority of teenagers and adults let go of their natural ability to breathe fully,” says breath coach Rebecca Dennis (www.breathingtree.co.uk). She has a point: research shows that the majority of teenagers and adults are only using about 30% of their lung capacity.
“We are conditioned from an early age to control our feelings and emotions and, as a result, our muscles tighten and our breathing patterns become restricted. The impact on our mental and physical wellbeing is huge,” she adds.
Experts at the American Institute of Stress agree: “Breathing consciously helps you to feel connected to your body – it brings your awareness away from the worries in your head and quiets your mind.”
They suggest that just 20-30 minutes a day of abdominal breathing can reduce anxiety and stress: “Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.”
“Our breath correlates with our emotions. We can change the way we feel and think by changing the way we breathe.”
Of course, using deep breathing techniques to improve our mental and physical health isn’t a new idea. Qigong (pronounced ‘chee-gong’) is a gentle moving meditation that is part of ancient Chinese culture and philosophy, and the root of all martial arts. It is practiced as part of Taoism (an ancient religion that’s currently experiencing a revival in China), as well as Buddhism and Confucianism. It includes a diverse set of practices and exercises focused on body, mind – and breath.
For acupuncturist and qigong teacher Eva Inglizian (www.sagradawellness.com), qigong breathing is the key to changing our energy and quickly calming mind, body and spirit. “It consists of slow inhales while expanding the belly, and long, slow exhales to soften the abdomen. Within five to 10 breath cycles of abdominal breathing, our energy can be greatly changed, calming the mind and letting go of anxiety and stress,” she explains.
Regular qigong practice has been shown to calm the sympathetic nervous system, reduce levels of cortisol (the stress hormone linked to digestive issues, insomnia and anxiety) and create a sense of peace. And busy mum-of-two Eva believes it’s easy to fit a regular breathing ritual into a hectic lifestyle: “I use my daily 20-minute qigong ritual to keep me grounded, filled with vitality and ready to engage. It brings me a peace of mind, a mellow demeanour and people often comment on my healthy glow.”
Qigong breathing exercises aim to revitalize our qi and balance our yin and yang elements. “Qi is energy,” says Eva. “It is our life force and runs through the meridians – the energy channels in our body. Yin runs on the front of your body and represents the shady side of the mountain. It’s the cooling mechanism of the body, the feminine energy of the body and is our foundation and stability. Meanwhile, yang energy runs on the back of the body and represents the sunny side of the mountain. It’s our masculine energy, the heating mechanism of our body and our strength and force,” she explains. “By practicing qigong, we balance these dualities and harmonise the masculine and feminine within ourselves.”
Qigong isn’t the only breathing practice that is increasingly being adopted into our Western culture. The practice of sophrology was developed by neuropsychiatrist Professor Alfonso Caycedo in Spain in 1960. It consists of simple exercises that combine breathing techniques with elements of Tibetan Buddhist meditation, hypnosis and Japanese Zen to harmonise and re-centre.
Thanks to its benefits, it has been slowly migrating across Europe, with classes now being regularly offered to school and university students in Switzerland and France as a way to manage stress, build confidence and prepare for exams. A study conducted by Kent Business School in 2016 also found that sophrology had a positive impact on employees’ physical and mental health.
“Sophrology is a wellbeing practice that blends those ancient Eastern philosophies with Western science to help us tap into our resilient selves,” says sophrologist Dominique Antiglio (www.be-sophro.co.uk). “It uses breathing, relaxation, body awareness, meditation and visualization techniques designed to help you connect with your resilience and improve your mental and physical health,” she adds.
But you don’t have to count yourself as a qigong or sophrology practitioner to notice the benefits of deep breathing. “There are many different ways of breathing to influence your physical body and nervous system in order to calm, ground or even energise yourself through oxygenation,” says Dominique, adding that breathing is a “powerful tool”.
However, it’s a tool that we might need to be reminded how to use. We are often too busy to even think about breathing. Breath Coach Rebecca has seen first-hand the impact that this can have on our lives. “Sometimes we forget to take a breath at all,” she says. “But our bodies haven’t evolved to keep up with all this and, if we don’t take action, chaos can be created in our physiology, affecting our mind and body, the immune and nervous system, accumulating tension and digestive issues.”
Rebecca uses the technique Transformational Breath to teach others how to breathe in a way she describes as ‘conscious connected breathing’. “I was seeing a lot of clients who were chest breathers, not breathing into their belly. This creates tension in the muscles that serve our respiratory system such as shoulders, neck, throat and intercostals. We tend to guide our breath into our upper chest and no further, and fail to take advantage of our full lung capacity,” she says.
She links rapid and ‘chest breathing’ to creating a flight or fight response in our bodies. Instead of using our energy in a positive way, our body uses it to fight a perceived threat –stress. “It activates our sympathetic nervous system,” she explains. “This raises our heart rate, our blood pressure and respiratory rate to make us ready for action – and is also responsible for releasing the stress hormones of adrenaline and cortisol into our bodies.”
By learning to relax our bodies through conscious breathing patterns, Rebecca teaches us to return all our systems to their natural rhythms so that we can “harmonise the body and mind, live life fully, find emotional freedom and feel calm and centred”.
But it’s not just about the physical effects. Rebecca believes that breathing is linked to our emotions, too. “Our body is like a biological recording of the past, holding onto memories and experiences. Our breath correlates with every emotion and feeling,” she explains. “We can change the way we feel and think by changing the way we breathe. By using conscious breathing to let go of those ruminating thoughts, we effectively supercharge the mind by creating space for more clarity, positivity, confidence and energy.”
Eva’s qigong exercises for anxiety
Cleanse the Qi
Start in a wu ji posture (feet about hip distance apart, knees slightly bent and shoulders back and down). Extend your arms out to the sides, with palms up, slowly lifting your arms and gathering the earth qi around you. When your arms reach shoulder height, bring them in front of you, about shoulder width apart, gathering the sky qi from above. Then, with palms facing the earth, slowly bend the elbows, bringing the energy down in front of you and ‘cleansing’ your qi.
10 Dragons Run Through The Forest
Place all 10 fingers along your hairline, then use them to gently rake your scalp, stimulating dozens of therapeutic acupuncture points. When your fingers reach your occiput (your neckline), throw with a flick of the fingers anything that isn't serving you towards the earth. Imagine it is leaving you and will be 'composted' where it falls. Repeat this exercise 12-15 times.
Dominique's sophrology guide
The Calming breath
In this exercise, we are using the mouth to exhale so we can lengthen the out breath as much as possible. We are aiming for a ‘tummy breath’, rather than chest breathing, to encourage relaxation and calm. It’s important to remember that this is not about forcing the breath to change, but instead about getting to know your breath through the practice, and trusting that it will naturally change over time.
Take a normal and deep breath in through the nose and then exhale out through the mouth. Repeat several times. Now, count the length of your in-breath and breathe out to twice the length. A good place to start is breathing in for three counts and out for six, or, if you are an experienced deep breather, then in for five and out for a count of 10. Imagine that you are slowly blowing out a candle with the out-breath.
Repeat this mindfully for two to three minutes with your eyes closed. You will notice after a while that the body and mind start to calm down.
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