Can anyone tell me about natural ways they've beaten anxiety?

[Shitsandgigglez]

I've been suffering from anxiety for a while now and it's really getting me down. The smallest of things make me worry and I feel my life is shrinking as a result. I really need to get a hold on it and if I look at my lifestyle I can see that some changes would definitely benefit me...

1. my diet is poor. I think I comfort eat and definitely eat a lot of sugar.

2. I do moderate exercise under the guise of the school run and running round after small kids so am a decent weight and fitness level (I mean, I'm not marathon ready but I've probably been worse when I could be lazy pre-kids).

3. I am a stay-at-home mum which I love for the moment but I feel my brain probably isn't challenged in the way it used to be.

4. I don't have any hobbies. Literally just look after kids.

5. I always look a mess. I make little effort with my appearance as am always soooooo knackered and my clothes are just all jeans and a top. I rarely wear make up and hair is just shoved back.

6. I spend too long on my phone. I know this has an adverse effect on my mental health because I will "research" I'm worried about and panic myself more. I'm not one to get stressed about other people on social media because I know that looking at mine people might think I have it all sorted.

7. I have a really bad sleeper and am still breastfeeding at 13 months. I'm tired a lot.

8. I don't drink enough water

9. house is a mess

I think that's possibly it for now...

I'm just wondering if anyone on here has felt that making positive changes to their lifestyle has improved their anxiety at all? I'm reluctant to take medication as I'm worried I will come to rely on it too much. The thought of it makes me anxious 😩

I guess I'd just like to hear how lifestyle changes and certain habits have helped others feel better day to day. Thanks for reading

Sugar can give me an anxiety attack even if I have absolutely nothing to worry about ( search sugar addiction). I avoid it completely in the mornings as well as things that can raise the sugar levels (white bread, pastries, etc) otherwise I end up feeling very anxious and binge eating.

Doing regular relaxing exercise helps, I use to do 20 minutes of yoga/Pilates in front of the TV before DS woke up and that was intensively helpful. Have never felt better (or looked better) in my life.

Doing a bit of exercise every day (started with 5 minute arm exercises) gave me a bit of control and it kind of went from there. That and making myself drink a small glass of water before my morning coffee got me into a bit of a routine with it.

Thanks. I've just been reading an article about a link between sugar and anxiety. Very interesting!

For me
Lots of water
No snacking on crap
No Alcohol at all
Exercise and keeping on top of personal grooming. A shower, hair done and comfortable but clean and tidy clothes do a lot for the feeling well thing.

I discovered this by accident after being forced by medical problems but barely need beta blockers at all atm.

I suck on one minstrel a day if it's that time of the month because you need chocolate sometimes

I am on meds but they haven't been what has helped. Best things have been cutting out sugar and caffeine. Eating more greens. Body brushing.

Interesting @summercandy - body brushing? Something to do with getting the bloody flowing round the body I'm guessing?

Meditation. And a book by a guy called Eckhart Tolle. Have been two of the biggest things that have helped DH (10+ years of fairly crippling panic disorder). It's not that simple, but those two things are a really good start. Good luck

Oh gosh I could write almost the same OP (only my kids are now older ) . I think loss of role as in I no longer have a professional job and lack of direction has really hit me more than I expected once the kids were at school. And our general money issue. Id relax into life a lot easier if we had some routine and life wasnt so chaotic...

I really really need to adress our diet.

Were rushing to kids clubs etc and we will all have a bag of crisps or a kitkat as a snack. Often toast/sandwhiches lunch. Ive just fallen into it and need to work on healthier options (another thread though really) but cant get my head round it.

Phone and house are other huge issue for me. Im regularly overwhelmed by it all.
However you have a baby! Go gentle on yourself. This time isnt forever and life is so so different when sleep deprived. You cant do it all.

I’m older than you so it was mostly HRT! But time outside is enormously beneficial for me, even if the weather is crap. Cutting down on alcohol, had a fairly boozy couple of weeks last month and could feel the anxiety levels rising, much better when I’m only having the odd drink.

Eating well and thinking about eating well. So looking after myself. Getting enough sleep....

Multivitamins and zinc supplement
Decrease alcohol
Bit of exercise
Take control of your life and feel like you're in control
Set small goals so you can do them
Be kind to yourself

Breathing techniques
Find a hobby / pastime you enjoy
Music
Meditate

If your going into a situation causing you anxiety take deep breaths close your eyes if you need to to help you focus tell yourself you Can do this believe in yourself.

I've been battling anxiety for years and have flare ups now and then (usually around my period or if I'm ill/run down), but mostly am managing okay.

Things that help me are:

The book "Dare" by Barry McDonagh. Absolutely fantastic read and really helps you get on top of coping with anxious thoughts and feelings. I would highly recommend it.

Eating well, good sleep (aim for early nights) and exercise all help. I'm not great at all these but notice a huge difference when I'm looking after myself.

Supplements - magnesium and amino acids have helped me so so much. Also a good B vitamin. Also eating to improve gut health (and/or taking a good probiotic). There's so much research now about the link between our gut bacteria and mental health. Home made sauerkraut is super easy to make and a great probiotic food that's easy to add to stuff.

Acupuncture. I go monthly and it just helps keep me balanced.

Meditation/self hypnosis tracks help me feel calmer too. I like the Glenn Harold ones (lots free on amazon music if you have prime).

Also I enjoy crafting hobbies like crochet, which is a really good outlet and enjoyable thing to do of an evening. I think finding a hobby you enjoy, learning something new would help lots.

Ooh also, gardening. I've started it the last few years and it's so so calming getting outside and getting your hands dirty growing things.

Good luck, I hope you find something that helps. Anxiety is awful

DH has a couple of good books which I feel are helping me a bit, one called Happy Food by Nikolas Eksted and the other one is called The Stress Solution. There is also a lot if good advice in the Gut Health book by M Mosley. All three seen to focus on a combination of eating nutritious foods, mindfulness, exercise/yoga etc, spending time in the outdoors, seeing friends and so on. There is also some link between gut health and anxiety/mental health.

I feel better on a Mediterranean diet with lots of water and little or no alcohol. Spent Easter overindulging on the wrong food and alcohol and my anxiety was sky high
the week after! Have recently embarked on a '30 a day' thing where I try to do a 30 mind walk a day.

Lots of good tips on this thread though, am going to try done if them myself

I learned meditation through the Meditation Trust. Lifechanging for me as it isn't a form if meditation that requires you to try to concentrate, and I really hadn't got on with mindfulness previously.

Also if you can afford it a professional declutterer to help you sort the house might really help. Once my house was sorted I felt so much better and clearer mentally.

Hi op, I used to suffer terribly with anxiety (and panic attacks) you are not alone

Is counselling or any kind of talking therapy an option for you? If there is an underlying cause of your anxiety, getting professional help might help you explore why you feel the way you do as well as find coping strategies.

You can private message me if you want (although I've got no idea how to do this or if this is even a thing - fairly new to mumsnet!)

Hope things start to look up for you soon. When I had anxiety it was long before ds, so I can't imagine how hard it must be with children x

Oh OP I've SO been where you are I found some things that helped and I'll list them in a mo, but I think it's important to realise that you're in a phase of life that is one of the most stressful you'll ever be in. You must truly 'get' that and know it's normal to a degree and that most people feel similar. It'll be a release in itself.

These things really helped me:
Reducing sugar and caffeine. These were major factors in worsening my anxiety and makes so much sense as they're addictive stimulants.
Checking my breathing every now and again and making sure I sit squarely to my plate at mealtimes. So often I was primed to pop and get something for my DDs, I was never present in the moment.
No screens an hour before bed.
I bought a time delay safe for my phone, a Kitchen Safe, off Amazon. It's a godsend.
The home, as lovely and important as it is, can be a prison. Get out and sod the housework.
Watch your alcohol in take.
Don't be a martyr.

And remember, you're doing your best and don't need to be perfect. All will be well.

Therapy!!

Yes to meditation. I use the Headspace app and it's been properly life changing. Do you have time away from kids? You really need something to yourself. How about a tai chi class? It's so relaxing

Eating well and exercise (although I have a baby so neither of these are very manageable at the moment!)

Evening primrose oil to balance hormones as I noticed a big difference at certain times of the month.

Cutting back or stopping alcohol.

CBT.

Body brushing helps the senses to modulate. Its very calming. There are thousands of nerve endings in skin. Tulsi Tea is excellent for anxiety.

Ten mins body brushing lasts about two hours in good vibes.

I have more or less got rid of my anxiety by starting running

I run 3 to 5 km most days