10 NATURAL WAYS TO COMBAT ANXIETY AND NEGATIVE THOUGHTS

woman meditating

 

You must have heard a lot of spiritual gurus say that “you become what you think” or “thoughts become things”. As much as this may sound weird to you, this is actually true. In fact, even science proves that there is a close link between our thoughts, our emotions and our overall sense of being. Basically, the more we think about something, the more we give power to the thought which then births itself as an emotion. And this particular emotion goes on to create an emotional state of being within us which can be anxious, happy, depressed, etc. 

So all in all, the root of the problem where it all starts is our thoughts. It is these negative thoughts that cause anxiety in our bodies. If you are someone who is usually anxious and tends to overthink things, then you are at the right place.

You must be wondering how to combat this problem?? Well, don’t worry. You are the boss here and the controller of these thoughts. Always remember, it’s not that the thoughts control you, but you control them! You have complete control over your thoughts and by being mindful of your thinking pattern, you can easily combat anxiety which will in turn also improve your overall wellbeing.

Apart from the thoughts on a psychological level, our anxiety can also be sometimes caused due to poor gut health. There are numerous reasons behind having an unhealthy gut like taking too much stress, consuming too much sugar, and poor sleep. Scientists have discovered that not only anxiety but many other common ailments can also be linked to an unhealthy gut.

The human gut is often called the “second brain” and this is for a very good reason as the gut and the brain are connected via the vagus nerve. The bacteria in your gut help promote normal digestive function and more than 75% of your immune system and 90% of your serotonin in the body is located in the gut.

Research has shown that gut microbiota influences brain chemistry and behavior. People who suffer from abdominal pain, bloating, gas, diarrhea, and constipation also commonly suffer from depression and anxiety as well. So it would be safe to say that if your gut isn’t healthy then you cannot be healthy.

The following recommendations can help you combat anxiety naturally. These include taking care of your negative thought process and also making some changes in your diet:

 

1) Take a Probiotic: 

Taking probiotics helps restore the balance of good bacteria in your gut so that your intestines are able to repair. Choose one that contains 25-100 billion units per capsule and at least five different bacterial strains. Consumption of a good probiotic will cause changes in the gut microbiota that will help ease feelings of anxiety.

 

 

2) Eat a diet rich in Prebiotic: 

Following a healthy diet with fiber-rich foods like fruits, vegetables, roots and tubers (beets, carrots, parsnips, sweet potatoes, radishes, turnips and rutabaga). The consumption of these fiber-rich foods is beneficial to promote the growth of gut flora which is a term used for organisms that are present in the intestine that help digest the food easily 

 

3) Consume a large glass of lemon-infused water every day upon waking:

It will provide you with 187% of your daily recommended serving of vitamin C. This vitamin plays an important role in the regulation of the immune system plus you get to flood your body, which has been fasting overnight, with a ton of nutrients and gets an antioxidant boost.

 

Lemon cup of tea with white flowers

 

 

4) Prioritize Omega-3s over Omega-6s:

Your body needs both of these essential fatty acids but cannot make them naturally. Omega-6 is present in fast food, fries, pork, beef, pastry, cookies, and vegetable oil. But having too much of them in our bodies can increase inflammation which has also been linked to depression.

On the other hand, Omega-3 is found in fish, olive oil, nuts, and seeds and is beneficial for reducing inflammation, stimulating hair growth, improving your skin, and most importantly, memory and intelligence. 

 

5) Detox your digestive tract:

The intestine-brain connection is very real, a gluten or dairy intolerance can cause various symptoms of depression. Start a detox to discover if you might have some food sensitivity that irritates your gut. One tip to apply straight away is to eat a lighter and early dinner. It will make a huge difference and you will feel way more energized in the morning. Not only this, you will see that your body will also have time to clean the toxins during the night without being overworked to digest a big late dinner.

 

6) Take a technology vacation at least an hour before bed:

Taking a break from technology which includes your phone, computer, tablet, and video games is very important because it stimulates the fight or flight response in our body (it is our stress response to a perceived harmful event or attack). This also increases the leakiness of the gut which is linked to anxiety. Try to put your devices at least an hour away before sleeping and see for yourself how much this will also improve your sleep quality.

 

7) Meditate:

Learn how to quiet your inner critic and find peace within. Meditation has been scientifically proven to increase mental clarity and focus. It also reduces stress, boosts immune function and enhances self-awareness and much more!  Even just 5 to 10 minutes of meditation a day has been shown to produce benefits. This exercise will greatly help you with controlling your negative thoughts and being more aware of them.

 

Zen Rocks on a wooden table

 

 

8) Practice Yoga:

There is no doubt that yoga helps reduce the body’s stress responses. Studies show that yoga improves your overall energy and helps you learn to relax your body and your mind in a better way.

You can begin by learning which poses and breathing exercises can help combat tone down anxiety and fatigue in the body. Yoga is a healthy activity that helps you learn to control the way your body & mind works rather than the other way around.

 

9) Increase your exposure to natural light and nature:

Sunlight is a natural antidepressant and it cues special areas in the retina. Did you know sunlight also increases the brain’s release of the happy hormone called serotonin, responsible for boosting mood and feeling good? Taking a walk outside every day will help you feel calmer.

 

10) Have fun, be more social and active:

For those who feel overwhelmed by responsibility, it might be difficult to give yourself permission to take a break from a busy schedule but it brings you a lot of benefits. It provides you meaning and purpose and it also keeps you feeling excited about life. Hobbies provide you with challenges and connecting with others also offers you social support. Do not neglect this last one, when we are feeling anxious we tend to want to stay alone and do nothing. In times like these, just push yourself to interact with others or engage in a fun activity and you will definitely feel better. 

As Tony Robbins once said, “ If you want to change the emotions, change the motions !”

 

So, if you are someone who battles with anxiety on a constant basis. Trying the above-mentioned tips will definitely help you combat anxiety successfully if you remain consistent. However, something to add is that in some extreme cases relying on natural remedies on your own may not entirely eliminate anxiety from your system. In such situations, you may also require one on one guidance from a professional who can guide you on a consistent basis and push you to be positive. 

 

For personalized help and guidance, you can reach out via email or book a free discovery session 

 

 

 

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