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How To Relieve Anxiety In A Healthy Way

While some anxiety is normal and a part of life, research shows that over 40 million people suffer from anxiety and depression. In fact, anxiety disorders are the most common mental illness in the United States. 

Chances are, if you have not been medically diagnosed with an anxiety disorder, you probably have a friend or family member who has. We know it can be scary and even stressful at times, but we are here to help!

Whether you are suffering from an anxiety disorder or just have anxiety every now and then, we want to share some of our favorite tips on managing it.

woman feeling anxious
Photo by Liza Summer

Symptoms Of Anxiety

First, it is important to be able to identify the symptoms of anxiety. While this may be different for everyone, symptoms may include but are not limited to the following:

  • Feeling nervous or restless 

  • Increased heart rate/blood pressure 

  • Constantly worrying and negative thoughts

  • Rapid breathing

  • Increased sweating 

  • Shaking

  • Feeling tired and weak

  • Trouble concentrating

  • Trouble sleeping or even sleeping too much

  • Panic attacks or going into “fight or flight mode”

Now that you can identify the symptoms of anxiety, it is important to pay attention to your body and take action once you start to feel anxious and these feelings start to arise. 

Woman meditating
Photo by Oluremi Adebayo

How To Relieve Anxiety In A Healthy Way

Finding ways to relieve anxiety in a healthy and effective way are important in order to manage your anxiety and not let it take control of you. Here are a few of our favorite ways to help manage anxiety.

Meditate

Meditation is a great way to slow down the body and focus on relaxing. While meditation may be hard at first, finding a guided meditation or taking a meditation class can be super helpful.

If meditation is too hard for you to accomplish, try easing yourself in by practicing yoga. This can help you learn meditation practices in a different setting which may be easier to accomplish at first.

Deep Breathing

Incorporating breathing exercises into your daily life can be a total game changer! Deep breathing will help your body slow down and come to a more relaxed state.

While there are different kinds of breathing exercises, you can do some are as simple as the one listed below. 

  1. Get in a comfortable position/place

  2. Breathe through your nose, filling up your belly with air

  3. Hold breath and count to 10

  4. Exhale slowly through your mouth and try to make your exhale last longer than 10

Long term, breathing exercises are great to practice and use as a tool when you feel your anxiety coming on. 

Invest In Yourself

Remember to take time for yourself! Find something that you enjoy and set a time multiple times a week to do this activity. This can be as simple as taking a bath, lighting a candle and relaxing, reading a book, or finding a hobby. We must remember to invest in ourselves as everyone can use some self-care.

This is especially important for any moms as it is easy to forget to take care of yourself and only focus on others. Remember your health and wellness are just as important as anyone else's.

woman jogging
Photo by Pixabay

Exercise

Physical activity is proven to help reduce anxiety and improve your mental health. Setting aside at least 30 minutes a day or even just a few times a week can significantly help. 

Start with gentle activities such as walking, biking, or jogging. Once you have developed some stamina, you can increase the intensity of your physical activity.

Eat A Balanced Diet

Following a healthy diet is essential to good health, especially your mental health. It is important to eat healthy nutrient-dense foods and avoid processed foods and sugar. 

Alcohol and caffeine can also increase anxiety, so monitoring how much you consume is important. However, if you are currently struggling with significant anxiety, cutting out alcohol and caffeine is important.

woman sleeping
Photo by Andrea Piacquadio

Get Plenty Of Rest

Your body needs rest, and if you are not getting an appropriate amount of sleep, your body can really be affected by it. It’s recommended that healthy adults should get about seven to nine hours of sleep per night.

Talk To Someone

Something as small as talking to someone can really help! It's important to share how you are feeling and not keep your stress and anxiety to yourself. Talking to someone, whether a family member, friend, or therapist, can help relieve the tension you are feeling. 

journals and colored pencils
Photo by Jess Bailey Designs

Journal

Journaling is a great tool to use, especially if you don't feel comfortable talking to someone about your anxiety right away. Journaling does not have to follow any kind of prompt; you can really just let all your thoughts out on paper. However, if you would prefer to follow a prompt, there are so many great self help journals out there designed to help you.

We hope these tips can help you manage your anxiety. Remember to see your doctor for medical advice, diagnosis, or treatments for anxiety. For additional information on health and wellness, follow our blog for weekly wellness tips! 

In the meanwhile, treat yourself to making this healthy and delicious version of carrot cake! While making this cake, take the time to decompress and enjoy the process.

Indulge In Our Favorite Clean Carrot Cake -- Recipe Below

(Grain-Free + Dairy Free + Egg Free) = Anti-Inflammatory

This super moist and fluffy cake will be your new go to recipe for paleo and AIP friendly baking! With just a touch of sweetness and a bit of spice, you will be immediately addicted.

Total Time: approximately 53 minutes

Ingredients

Cake:

  • 110 grams almond flour (weighing alternative flour is the best way for an accurate measurement, its worth it trust us!)

  • ½ cup tapioca starch

  • 30 grams coconut flour

  • 1 ½ teaspoon baking soda

  • 2 teaspoons organic cinnamon

  • ½ teaspoon organic ground ginger

  • ⅛ teaspoon organic cloves

  • ¼ teaspoon salt

  • 2 tablespoons organic lemon juice or ACV

  • ¼ cup full fat organic coconut milk

  • ¼ cup organic unsweetened applesauce

  • ⅓ cup organic maple syrup

  • ⅓ cup melted & cooled organic coconut oil

  • 1 cup organic raw shredded carrots

  • 1 tablespoon of 100% grass-fed gelatin

Frosting:

  • 1 can cold full fat coconut milk (should be refrigerated overnight)

  • 2 tablespoons honey or maple syrup

  • ½ cup unsweetened toasted coconut flakes

Instructions

  1. Preheat the oven to 350°F. Generously grease an 8x8 in. baking pan with coconut oil.

  2. In a bowl, whisk together all dry ingredients. (almond flour, tapioca starch, coconut flour, baking soda, cinnamon, ginger, cloves, and salt)

  3. In another bowl, whisk together all wet ingredients. (lemon juice/ACV, coconut milk, applesauce, maple syrup, and cooled coconut oil)

  4. Slowly whisk in wet ingredients to dry ingredients until combined. Fold in the raisins and carrots. After making your gelatin eggs, stir them in.

  5. Spread mixture into the pan quickly as it gets sticky fast! 

  6. Press down with a piece of wax paper to smooth out the top.

  7. Bake for 18 minutes, and then set a piece of aluminum foil on top and bake for another 15 minutes.

  8. Frosting: Scoop of hard cream from coconut milk can until hitting the liquidy part (do not add liquid). Using a stand mixer, mix on high speed for about 3 to 5 minutes or until the mixture is fluffy. Stir in honey and frost the cake. Finish off with toasted coconut flakes when ready to serve.

Legendary Swim for Women Since 2011.

Follow our blog for the latest and greatest in swimwear fashion as well as weekly wellness tips, like our recent post on The Early Symptoms of Autoimmunity.

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Written by Kaleigh Medellin

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