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Other Anxiety Tips

Mindfulness Practice/ Other Anxiety Tips

Create an Eating Schedule to Manage Anxiety

anti anxiety eating schedule

The Importance of Regular Eating for Anxiety

Managing anxiety with food and healthy ingredients isn’t just about eating the right foods. It is also equally as important to eat regularly throughout the day. That means having 3 delicious meals (breakfast, lunch, and dinner) with some snacks in between. When you skip meals or don’t eat enough, your body experiences a drop in blood sugar levels.

As your blood sugar levels drop you can experience a host of unpleasant symptoms. Symptoms can include feelings of nervousness, jitters, light-headedness, fatigue, racing heart, and more. When you are anxious and stressed most of the day and nearly every day of the week, your body over produces adrenaline. Not only does over production of adrenaline wreak havoc on your body, but when anxiety subsides your blood sugar level can drop even more. Talk about making your already burdensome anxiety feels even worse.

For some, it feels challenging to eat proper meals throughout the day. School, work, kids, family activities, or friends often make it hard to eat at regular intervals throughout the day. This leads to skipping meals or grabbing an unhealthy meal/snack.

What I have found is most helpful to me was creating an actual eating schedule for my day-to-day life. Sitting down, creating a plan, and dedicating yourself to your eating goals motivates you to stick to your anti-anxiety eating schedule! Physically writing your eating schedule down gives you something to actual look at as a reminder as well. You are more likely to stick to a plan you took the time to write and schedule out.

Create Your Eating Schedule

Make this a fun experience! For this exercise, you will be combining 2 important anxiety relieving tips:

  1. You are creating your anti-anxiety eating schedule to keep your blood sugar levels in check. This will help fight off worsening feelings of anxiety throughout the day.
  2. Mindfulness! Gather your paper, pens, markers, colored pencils, or whatever medium you want to use. Fully immerse yourself in this experience. Take this time out of your day to have fun, get creative, and unwind. Use fun colors, make little drawings on the side. Focus completely and totally on the task at hand.

You may feel a little silly doing this, but it’s a great way to practice mindfulness and take some time to distract yourself from your anxieties.

Although this will vary from person to person, I like to create my schedule to make sure I’m never going more than 3 hours or so without eating. I found this is what generally works the best for me. The days when I do skip a meal, say lunch, I can feel the effects during the afternoon. I’m moody, my head starts to hurt, and my anxiety will worsen.

Final Thoughts

Although creating an eating schedule and eating at regular intervals won’t solely manage your anxiety, it is an extra step to ass to your anxiety fighting arsenal. You can add this into your daily routine to help stop blood sugar drops and stop anxiety from getting even worse. So, try it out. See what it can do for you. I bet you will be pleasantly surprised 🙂

Questions for you:

  1. Do you eat regularly throughout the day?
  2. Do you typically skip meals?
  3. Have you ever tried an eating schedule to help improve your anxiety?

 

Other Anxiety Tips

Soothing Stones & Crystals for Anxiety

Ease Anxiety with Calming Vibes

Crystals and stones are stunning, gorgeous, beautiful…you get the point. I love them. I love to look at them, I love to display them around the house, I love them for anxiety. Certain stones and crystals are particularly healing and soothing for anxiety and stress relief. Many believe calming stones and crystals can help heal you on a spiritual level – mind, body, and soul. Unlike medications used in the modern world, these stones and crystals can help with more than just suppressing emotions, thoughts, and fear. Rather, they actually have the potential heal the mind.

Certain stones and crystals are particularly healing and soothing for anxiety and stress relief. Many believe calming stones and crystals can help heal you on a spiritual level – mind, body, and soul. Unlike medications used in the modern world, these stones and crystals can help with more than just suppressing emotions, thoughts, and fears. Rather, they actually have the potential heal the mind when used in combination with meditation or through other uses.

Energy + Stones + Crystals

Everything around us gives off energy and a lot of that energy is negative and harmful to our minds and bodies. TV, phones, computers, cars, traffic, microwaves, other people all can contribute to your anxiety level. Stones and crystals are small, compact, and gorgeous pieces of healing and positive energy to help combat all that negative. Specific stones are more beneficial for certain feeling and emotions. For instance, reducing fear may have one type of healing stone/crystal while a different stone is better sadness. We will look at some specific stones for specific emotions later in the post.

How to Use Them

You can keep them around the house, in your car, in pockets or purses. No matter where you keep them or how you use them they can have a positive effect on calming anxiety.

Around the House

Choose your favorite anxiety stones and crystals and place them around your house. Arrange them on your nightstand in the bedroom. This is a particularly good spot to keep some as it can help you sleep and keep you calm at night (night time tends to be the worst time for my anxiety. As the day settles down it gives me more time to worry and stress about stupid little things). Amethyst is great for the bedroom!

I also spend a lot of my time in my living room, so I keep some stones on my TV stand (along with a Pink Himalayan Salt Lamp…but that’s another post).

In Your Pocket or Purse

I always have a stone or 2 in my purse, just in case I feel like I need something while I’m out and about. When I’m out and can feel the anxiety start creeping in the crystal/stone is a great physical object to hold. I like to hold it in the palm of my hand, fidget with it, run my thumb along the stones smooth edges. It is soothing and relaxing and it gives your mind something else to focus on other than you anxious thoughts. Try and hold the stone in your palm, close your eyes, and feel its energy go into your hand, feel the calming wave engulfing your body.

During Meditation

If you like to meditate as part of your daily routine, incorporating crystals is an awesome way to elevate its effects. You can hold your favorite anxiety stone in the palm during meditation practice. The stone’s energy is absorbed into your body, helping create even greater feelings of peace and calm.

Best Stones & Crystals for Anxiety

I have quoted descriptions of each stone or crystal from various websites I feel perfectly showcase each one! You can click each link to learn more!

Rose Quartz

“It has a calming energy that provides a feeling of relief from worries and fears. It’s the best crystal for healing anxiety because it makes you feel nurtured and cared for.” – Energy Healing Info

Amethyst

“Amethyst is also considered a natural tranquilizer. It relieves stress and strain, soothes irritability, balances mood swings, dispels anger, rage, fear and anxiety.  Alleviates sadness and grief, and dissolves negativity. It’s pretty much the perfect stone for Empaths since it helps to repel bad energy and attract good energy. They also consider it ‘the sober stone’ so it may be a little hard to get tipsy on alcohol while you have it on you.” – The Spirit Science

Howlite

“Howlite is a wonder stone for calming upset states of mind and emotion. Howlite decreases an overly critical state of mind, selfishness, stress, and anxiety, bringing calm and relaxation. Howlite also can decrease anger originating from within or externally. The wake of such calming can help one be truly comfortable as oneself without the need to pretend to be anything but what you are.” – Crystals and Jewelry

Lepidolite

“Lepidolite’s energy is soft and soothing. Even people who aren’t sensitive to stones and crystals can feel the effects of holding or wearing a piece of Lepidolite. It is as though a cloud of calmness surrounds a person when they hold this stone. For acute cases of anxiety and panic attacks, Lepidolite can calm a person down quickly.” –  Energy Healing Info

Amazonite

Amazonite is another excellent stone for anxiety. Amazonite is soft and gentle, having a similar energy to rose quartz. It is a harmony crystal. It only takes wearing or holding it for a few minutes before it starts to harmonize a person’s auric field to nurturing, soothing energies…Amazonite is very quick-acting similar to Lepidolite in that you can feel the calming effects and reduction in anxiousness quite quickly just from holding or wearing it.” – Energy Healing Info

Blue Lace Agate

“Blue Lace Agate is a stone of communication, helping those who have difficulty being heard by others, or who’s confidence and articulation to share their truths. It provides clarity of thought and unwavering intent in regards to what matters most. It is not a stone of protection, but rather of encouragement and support. Its circular flowing energy calms, uplifts and elevates.

Since it is also a throat chakra stone, blue lace agate allows you to speak your mind calmly & clearly to get you out of those fear-inducing conflicts or situations. It is a support crystal for all caregivers, calming stress-related situations and overcoming communication difficulties.” – The Spirit Science

So, Give it a Shot!

Even if you are skeptical about this calming technique for anxiety, I’d say give it a shot! What do you have to lose? Coming into new things and experiences with an open mind can work wonders for your anxiety. If your mind and heart are open and you believe it will work, you will begin to feel the effects.

If you try this technique and find it doesn’t work for you, at least you have some beautiful crystals to decorate your house with 🙂 It’s a win-win situation.

 

Mindfulness Practice/ Other Anxiety Tips

Mindfulness in the Kitchen

Practice Mindfulness While Cooking

The cooking process itself is extremely helpful and therapeutic for dealing with anxiety. Don’t look at cooking as a chore or something you have to do. Look at cooking as a fascinating and beautiful process. Be mindful. When you are cooking, focus on:

  • The way things smell.
  • How does the ingredient you are using smell?
  • Is it strong? Do you like it? Do you not like it?
  • How does peeling the onion feel between your fingers?
  • Feel the texture of the ingredient you’re using.
  • Observe the way the food/ingredient looks when it’s cooking.
  • Fully immerse yourself in the way the ingredients look when they hit a hot pan.

Fully immerse yourself in the way the onion and garlic sound when they hit the hot olive oil. Use all of your senses so you can be fully present in the moment. Every moment you are in the kitchen, every sound you hear, or smell that wafts towards you, take the time to experience and enjoy it.

Often when you have anxiety, you get caught up in your fears, worries, and thoughts all the time. You forget what it’s like to actually experience things as they are happening around you. Taking the time to practice mindfulness while cooking can train your brain to focus on small things you would typically not notice so you can distract yourself from your thoughts and focus your attention elsewhere…to something positive and fun!

It will be completely natural for your mind to wander around when you first start this practice, but this is normal. Don’t get frustrated and give up on yourself. When you notice your mind starting to wander, gently bring your focus back to the cooking task you’re doing at the moment. You’re not necessarily trying to stop any bad or anxious thought that comes to mind. Rather, you are trying to let that thought be, acknowledge it, and then simply move on from it, focusing on the task at hand.

For your convenience, I have made a graphic you can print out and keep in the kitchen to always remind you of being mindful in the kitchen.

Mindfulness Practice/ Other Anxiety Tips/ Uncategorized

The Art of Mindfulness: Retrain Your Mind

When you have anxiety your mind is always cluttered with a million different thoughts at any given time. Sometimes the thoughts are fleeting, triggered by something you saw on the news or as you scrolled through your Facebook feed – that article about a deadly car crash has you marveling in fear that can happen to you or a family member, right? But often, anxiety sufferers have the same fears, worries, and scary thoughts on a day-to-day basis for long periods of time.

We become so tangled in our own minds and thought patterns we find it a never-ending battle to free ourselves from the dark and dismal nooks and crannies of our mind. Anxiety becomes a habit and we all know that habits can be extremely difficult to break.

So, what can YOU do to help gain some control back over your own mind? When you break anxiety and anxious thoughts down to its core, it’s your own mind creating these terrifying and uncomfortable thoughts. It’s not your fault that you created these thoughts, but one must take responsibility for letting those thoughts control them. Once you admit your own mind is feeding the anxiety, you take back your power and realize you have complete and total control over your mind.

In this post, we will explore what mindfulness is, how it will help your anxiety, the basic beginner steps to practicing mindfulness, and how it will retrain your brain.

What is Mindfulness?

Mindfulness is the practice of being, well…mindful! But what does that mean exactly? An anxious mind wanders all over the place, uncontrollably. The mind has absolutely nothing to tether itself to when you don’t give it something productive and healthy to focus on. When you’re floating around outer space with your deepest and darkest fears and you’re not living in the here and now, your anxiety will spiral out of control.

To combat this issue, practice the art of being mindful. That means turning total focus on the present. What are you doing right now? Reading this blog post of course. How are you sitting and how does sitting feel? Are you comfortable? Do you feel any aches? How do the words look on the screen? Is your computer screen bright? These are all things you would never take note of unless you are being mindful and living fully immersed in the present.

Why is Mindfulness Helpful?

Mindfulness is so helpful for people who deal with anxiety disorder for 2 reasons:

1) It helps train your brain/mind that it has the ability to focus on something other than anxious thoughts
2) It distracts your mind from those anxious thoughts instantly so you can give your poor head a break from all that worrying you do!

Is Mindfulness Easy?

It’s very important to remember practicing mindfulness will likely be quite challenging in the beginning. It’s not something you are going to master and excel at in the first day. You have to retrain your mind and that is going to take some practice, consistency, and dedication.

When you first begin practicing you may find it hard to remain focused on being fully present and stopping your mind from wandering, and that’s normal and okay! Be patient and gentle with yourself, always softly bringing your attention back to the present. Don’t judge yourself when you fall off course or you struggle to keep your mind focused on the present. Mindfulness is less about stopping bad and anxious thoughts, and MORE about letting those bad thoughts come and go without judgment and dwelling on them for too long.

If you are dedicated and consistent with your daily mindfulness practice, you will see results and it will become easier. I promise. This may feel like a big undertaking as you sit here and read this for the first time, but take baby steps and don’t let yourself become overwhelmed. Remember…always be gentle and patience with your mind because you owe it that ☺

Your 1st Steps to Practicing Mindfulness:

1) Start with small “sessions” at any time throughout the day. Maybe you will start with once a day, or maybe you want to take a crack at it in the morning, afternoon and night. Do as much as you feel comfortable. Try to be mindful for 5 seconds at a time, if you can do more, awesome if you can only do 2 seconds, still amazing! Everything is an opportunity to be mindful. Practice while typing, walking, cleaning, cooking, watching TV, listening to music, etc.
2) Slowly build up how long you can successfully immerse yourself in the present. For instance, maybe you will add 5 seconds onto your time every week. Building gradually we help train that mind of yours without feeling too overwhelmed.
3) When you are feeling comfortable with your mindfulness practice try and incorporate the practice into the moments when your anxiety starts flying high and you begin to lose your mind. Stop, take a deep breath and focus on the immediate world around you. Where you are, how your breath feels, what you can see, feel, and taste. Ground yourself in the present so your anxious mind can remind itself it is in the here and now, and not in tomorrow, 3 months from now, or worrying about something that will probably not ever happen.

Suggestions for How to be Mindful:

• When you wake up in the morning, before you get out of bed lay there for a minute or two. How do you feel? How does your body feel? Are your eyes heavy or dry? Do you have a taste in your mouth?
• When taking a shower, how does the water feeling running down your skin? What is the temperature and how does it make you feel? How does the water feel when it hits your body? Are you calm?
• Sweeping or vacuuming the floors, cleaning tables and counters, etc. – notice what sounds you hear when you’re sweeping, notice the dirt pile up as you sweep it into the dustpan, what does it look and feel like when you wipe down a table or counter? Notice every movement you make, notice the rhythm you feel in your body when cleaning.
• When idle, notice all of the sounds, smells, touch sensations around you. Let everything in the space come to you, feel everything with all of your being and senses.
• When working out, notice how the muscles feel when you’re lifting weights or running. Imagine those muscles contracting and getting bigger and stronger. How does your entire body feel? Does anything hurt or feel uncomfortable? How is your breathing pattern? Are you out of breath or comfortable with your breath? What are the people around you doing? Feel the sweat all over your body. Enjoy the sensations of your body in movement and pushing itself. Appreciate your body.
• Go for a walk. Feel the sunshine on your skin. Hear all of the sounds around you. Smell everything that comes to you. Notice how it feels when your feet hit the ground. Count the houses or the trees that you pass.