Using Holistic Practices to Address and Alleviate Anxiety

With the start of a new semester approaching, it is normal to feel anxious. Even with the excitement of being back on campus, there are a lot of things changing at once, and it can be hard to not feel overwhelmed. Addressing the root causes of anxious thoughts and feelings can help to relieve and prevent symptoms rather than covering them up. I want to share some tips on how to approach anxiety from a functional medicine perspective to help you feel more relaxed as we transition into a new school year.

Mind-Body Practices

Practices such as meditation and yoga are great ways to ground yourself when you are feeling anxious. These techniques put your mind and body in a state of relaxation and help you to let go of worry and fear. While they can seem intimidating, start by meditating for just 5 minutes each day at a time that works for you. Apps such as Headspace can provide guided meditations to make the process easier. YouTube has a plethora of follow-along yoga sessions ranging anywhere from five minutes to an hour that you can do right from your home.

Exercise

While having a wave of anxiety, exercising may seem like the last thing you want to do, but it has been shown to have many positive effects. By moving your body in a way that feels good to you, you can divert your brain’s attention, relieve pent up muscle tension, and release endorphins. By exercising regularly, you can build up resilience and endurance not only in your body but also in your mind. Exercising in nature can further enhance the de-stressing effects. Breathing in fresh air and being in the sun is known to improve your mood. Put on your favorite music and start with a ten-minute walk outside.

Nutrition

A diet rich in whole foods can help provide optimal nutrients for your gut and brain health. A large percentage of serotonin receptors are found in the gut lining, showing the importance of gut health for the brain. Eating consistently throughout the day (every 2-3 hours) can help to reduce anxiety by preventing the feeling of shakiness that comes with drops in blood sugar. While it may be very hard, reducing caffeine intake can be very helpful as the body is already stimulated from feelings of stress. Hydration is crucial not only to your physical health but also your mental health. Try keeping a water bottle near you whenever you can, and you may notice yourself reaching for it more.

I hope that you find these tips helpful and are able to implement them into your routine. Remember to take care of yourself and give yourself grace during this transition period. These feelings are temporary, and you can get through anything!