If you are reading this article right now, the chances are you have struggled with mental health issues. An estimated 1 in 4 people will experience issues such as anxiety & depression each year. And ‘CBD Oil For Anxiety UK’ is becoming a popular search term on Google.
Here at BROWN’S CBD, we are not medical professionals, so we can’t legally recommend any of our products for anxiety. However, I (Laurence) personally started this company after both I and my wife were experiencing discomfort due to anxiety. So this subject lies close to my heart.
Obviously, for severe anxiety, speaking to your GP should be your first port of call. But if, like me, you prefer to self-manage your issues this list could assist you in your journey.
So, based on my own personal experience, here are my top 5 tips for reducing anxiety naturally.
1) Just Do It
As blunt as it sounds, one of the most profound things that reduced my anxiety over the years was to push myself into uncomfortable situations.
Easier said than done? Of course. But the more you expose yourself to new situations, the better equipped you are to deal with them.
This should always be done gradually, starting with something small each day and then increasing. The last thing you want is the stress of a full-blown anxiety attack.
One good tip is to start every day with a cold shower. I know, it’s tough! But starting the day with something as uncomfortable as a cold shower can start that kick-ass attitude and may reduce the severity of the usual anxiety triggers during the day.
“The hardest thing to do is leaving your comfort zone. But you have to let go of the life you’re familiar with and take the risk to live the life you dream about.” -T. Arigo
So next time anxiety tries to hold you back, use that as a signal to move forward.
2) Exercise
The importance of exercise for anxiety cannot be overstated, and also ties into the first tip.
By using the ‘Just Do It’ attitude to do some exercise, you are already putting yourself in the right frame of mind to deal with anxiety.
But once the workout has ended, your body will physically reduce your anxiety for you.
The increase in heart rate leads to a flood of anti-anxiety neurochemicals such as serotonin, gamma-aminobutyric acid, brain-derived neurotrophic factor, and one of our favorites – endocannabinoids.
For those of you who don’t know, endocannabinoids help to regulate a wide range of bodily issues such as anxiety, stress, pain, and sleep. Interestingly, hemp cannabinoids can interact with our cannabinoid receptors in a similar way to endocannabinoids.
I personally find running has the most significant impact on anxiety and general wellbeing. But anything that gets your heart going will provide a similar benefit.
3) Find The Right Diet For You
Diet is a highly tribal and controversial subject. We’ve all seen the ugliness of the vegan vs meat eater debates online…
But if there is one thing everyone can agree on is that we should be getting the majority of our calories from whole food sources. More real natural food, and less (or no) ultra-processed food.
There’s a huge amount of evidence supporting the benefits of plant-based diets, but that does not mean that it is the right diet for everyone. The whole food plant-based works for me, but you have to do what works for you as an individual.
One of the key reasons for adding this tip is that I discovered that I was mildly allergic to a range of foods including tomatoes, strawberries, and apples! The allergy was so mild that I barely noticed the symptoms, but since removing these from my diet my anxiety levels have notably reduced.
So food can not only keep you healthy and make you feel good, but some foods could in fact be contributing to your anxiety.
Caffeine is another example, quitting caffeine is one of the best dietary interventions I have ever done for anxiety. My anxiety levels reduced substantially. Several studies have also shown that excessive caffeine can lead to mental health issues
But if you choose to quit the coffee, proceed with caution and go slow! The withdrawal effects can be terrible.
4) Spend More Time Outside In Nature
Nature is my medicine. A long hike out in the elements leaves me feeling on top of the world during and even the day after.
The inverse is also true, I know when I spend long periods of time indoors, my anxiety levels will begin to rise substantially.
Of course, the long walk can provide similar exercise benefits to what was discussed in tip number 2. But there is so much more at play out in the wilderness.
The sound of birdsong or a babbling brook eases the mind and soul. The scents of trees and other plants can also calm you down mentally and physically, through the inhalation of beneficial plant terpenes.
In Japan, forest bathing is popular to aid in boosting wellbeing. And has been scientifically proven to reduce stress, lower blood pressure and heart rate, boost the immune system and increase overall feelings of wellbeing. All of these aspects will likely have a knock-on effect on anxiety levels.
Being exposed to daylight is also important for regulating the circadian rhythm, which brings us to our final tip…
5) Sleep Well
For some people sleeping well can be difficult, especially for those with high levels of stress and anxiety. Many struggle to get the recommended 7-8 hours per night.
Poor sleep can increase anxiety and stress, but anxiety and stress can make it harder to sleep – a vicious circle!
So how do you break the chain? Well, all of these tips mentioned are delicately intertwined. So by implementing each of them you may not only improve your anxiety levels but your sleep quality too.
Normally, if you tire your body out during the day it will force you to sleep. However, over-training in the afternoon or evening can make it hard to switch off. So it’s probably a good idea to exercise in the morning from a sleep perspective.
Being outside and exposed to daylight helps your body to tell the difference between day and night. Once your body has this in order, it will release hormones such as melatonin to help you get to sleep.
Being exposed to blue light from screens can interrupt this cycle, so perhaps setting yourself a fixed time to stop using devices every day can help. Or programming the night mode to be in sync with when the sun sets.
Breathing exercises such as the Wim Hoff Method can also be a useful tool to settle down.
There are many more ways to naturally reduce anxiety, but I found these to personally be the most effective for me and my family.
SOURCE http://www.brownscbd.co.uk/