How to naturally relieve anxiety ?

Although there are many symptoms of anxiety, chances are you have already experienced them. Breathlessness, difficulty falling asleep and a tight throat are just some of the manifestations of anxiety disorder. So what can we do to alleviate them?

What is anxiety?

Anxiety is a strong feeling of insecurity. Like fear or worry, its intensity can vary greatly. In fact, we experience anxiety when we anticipate a future situation. Moreover, this distress is associated with muscle tension and avoidance behaviour.

The most common anxiety disorders

It is common to have a drop in mood, depending on certain sad events in one’s life. But it is important to know how to differentiate between the various types of anxiety.

Social anxiety

This means that the person experiences strong feelings of anxiety or fear in social situations. This is also the case when it comes to public speaking, for example. Not to be confused with the emotions associated with shyness. Social anxiety is characterised mainly by performance situations where one might feel observed, embarrassed, humiliated, rejected and judged by others.

Panic disorder

It occurs when the person suddenly feels a very intense rush of fear. Moreover, this panic disorder can occur several times.

Phobias

A phobia occurs when an animal, an insect, a certain situation or even an object can trigger very strong anxiety.

Generalized anxiety disorder

The subject experiences ‘too much’ anxiety, in relation to the importance of the situation in question. Moreover, this anxiety, which is difficult to control, can affect all areas of the person’s life.

What about food?

In addition to medication and therapy, diet plays an important role in mental health. The foods we eat can help reduce brain inflammation and anxiety symptoms.

In addition, as a Paleo coach, I feel it is important to point out that whole, unprocessed foods are the most beneficial:

1. Dark chocolate (put hidden link to pharma product if it exists) and its impact on cognitive performance 2. Salmon, vitamin D and omega 3 3. Turmeric, beneficial for depression and anxiety 4. Green tea: GABA, L theanine and reduction of anxiety disorder 5. Chamomile 6. Kombucha, fermented foods and their effect on cognitive function

The 90 second rule

The 90-second rule Jill Bolte Taylor, born in 1959, is an American scientist who specialises in neuroanatomy. She also has the distinction of having suffered a stroke herself. In her book, Journey Beyond My Brain, she describes our ability to regulate this neurological process, which she calls the 90-second rule: ‘When a person reacts to something in their environment, a 90-second chemical process occurs; any remaining emotional response is simply the person’s choice to stay in that emotional loop.

The next time a wave of anxiety passes through you, try to put the 90-second rule into practice:

For 90 seconds, focus on your breathing.
As you breathe, feel the tension in your shoulders gradually release
Continue to focus only on your breathing and your shoulders until you begin to feel calmer
If you continue to breathe and release the tension, but do not feel more relaxed, ask yourself if your mind is replaying the situation that gave rise to your anxiety
If so, press ‘Pause’ again, this time on your thoughts.

My favourite products made in Soin & Nature:

Bionops Omeganat
Wamine serenity
Kal liquid vitamin D3
Noctigem spray
Gemmo stress
Feverfew Pileje

Elodie, Naturopath & Paleo coach

Sources :

Regulation of the hypothalamic-pituitary-adrenocortical stress response – PMC (nih.gov) Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials – PMC (nih.gov) Beneficial effects of nano-curcumin supplement on depression and anxiety in diabetic patients with peripheral neuropathy: A randomized, double-blind, placebo-controlled clinical trial – PubMed (nih.gov) Cocoa and Chocolate in Human Health and Disease – PMC (nih.gov) The neuroprotective effects of cocoa flavanol and its influence on cognitive performance – PMC (nih.gov) A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function – PMC (nih.gov) Anxiety disorders: a review of current literature – PMC (nih.gov) Low Vitamin D and Its Association with Cognitive Impairment and Dementia – PMC (nih.gov) Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior – PubMed (nih.gov) Long-term Chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial – PMC (nih.gov)