Do Lifestyle Changes Help With Anxiety?
New York City is a fast-paced and demanding place to live so clients regularly come to Downtown Somatic Therapy with questions about how to deal with their anxiety.
3 min read
Lifestyle changes have repeatedly been shown to help manage anxiety, but to get to the root of what is bothering you, it helps to work with a therapist who can support you in going deeper.
When we feel healthy amounts of anxiety in reaction to a challenge or conflict, our muscles might tense up and we might feel more alert. These reactions simply signal that something needs paying attention to, but as many of us know, anxiety can also reach unhealthy levels, showing up as an upset stomach, severe headache, or dizziness.
Anxiety that we feel in our body is a signal that there is danger in the environment around us. But, in our modern world, there is often no actual danger. Psychotherapist Anne Heller notes, “That is really confusing for people. Many of us search for the reason for our anxiety and struggle to answer the question in a way that calms us down.”
“The truth is more complex,” says Anne, “and often stems from earlier in childhood. Our emotional selves hold onto old truths from childhood that no longer help us as adults.” As an example, if our emotional selves believe that it is not safe to feel a certain emotion, our bodies will react with anxiety. Or we may have a deep-seated, even unconscious conflict that gets triggered by external events.
Therapy can help give you long-lasting relief from anxiety, but what is recommended in the short-term? Lifestyle changes can make a real difference in managing anxiety.
“The truth is more complex and often stems from earlier in childhood. Our emotional selves hold onto old truths from childhood that no longer help us as adults.”
So, what lifestyle changes make a difference? We have all been told what to do before, but sometimes a reminder can be helpful. So, here is your refresher: five lifestyle changes that help manage anxiety. All of these fall into the category for many of us of “easier said than done,” but even small steps in the right direction can make a difference.
Regular exercise, a balanced diet, adequate sleep, limiting alcohol and substance use, and building a social support system have all been shown to contribute to overall well-being and to alleviate some symptoms of anxiety.
Regular Exercise. Getting cardiovascular exercise (getting your heart rate up) changes brain chemistry. It increases the availability of anti-anxiety neurochemicals, including serotonin and gamma aminobutyric acid (GABA.) It also activates the pre-frontal cortex which is responsible for executive functioning and helps control the amygdala, the part of the brain that reacts to real or imagined threats. The Mayo Clinic recommends doing 30 minutes or more of exercise a day for three to five days a week to make a significant difference with anxiety symptoms. But they also say that smaller amounts of physical activity — as little as 10 to 15 minutes at a time — can reduce symptoms.
Eat Well. Avoid excessive caffeine, sugar, and processed foods, as they can contribute to mood swings and exacerbate anxiety. Complex carbohydrates are processed more slowly and can contribute to a feeling of greater calm. In addition, there has been some research on particular foods and their effect on anxiety. One example is food with vitamin D and omega-3 fatty acids (such as salmon) has been shown to help regulate dopamine and serotonin in the body. As more research is being done, the best bet is to eat a variety of foods with different nutrients.
Establish Good Sleep Habits. Deep sleep has been shown to help regulate anxiety and underlying emotions. Prof. Matthew Walker at the University of California conducted a study showing that the medial prefrontal cortex, an important part of the brain that lessens anxiety and stress, is deactivated after a sleepless night. While putting pressure on sleep can be counter-productive, it’s smart to practice good sleep hygiene by going to bed at roughly the same time each night and refraining from spending time on screens right before bed.
Be Moderate With Alcohol and Substances. It’s ironic because many people turn to alcohol and substances to reduce anxiety symptoms, but excessive alcohol and certain substances can actually worsen anxiety symptoms over the long run. Excessive alcohol consumption has been associated with an increased risk of developing anxiety disorders and exacerbating existing anxiety symptoms. Chronic alcohol misuse can disrupt neurotransmitter balance in the brain, affecting key systems implicated in anxiety regulation. The advice is to limit alcohol and substance use if you’re feeling anxious.
Social Support. Research has shown that there is a correlation between social connections and a reduced risk of depression and anxiety. And both close and casual connections boost emotional well-being. So, make an effort to reach out to people, even in small ways as you navigate city life.
Each of these measures can help manage anxiety symptoms. And, if you are interested in getting at the emotional issues behind your anxiety, reach out to Downtown Somatic Therapy today to find a therapist. We look forward to working with you.