If you are like many others these days, you might sometimes feel anxious, overwhelmed, or as though you’re struggling to move forward with your goals. We have many triggers for these types of emotions in our overstimulated society. Our new world, filled with so much information in the news and social media bombarding us constantly, is one of the main causes. Combining this information overload with our near-constant use of technology—for both work and pleasure—never gives us a break.
The teens and young adults I see in my practice suffer the most from these debilitating issues. This can manifest in many ways, such as insomnia; an inability to connect with people; headaches; digestive, weight, and hormonal issues; and so on.
So, how can people manage these effects?
Healthy Routines
First, I like to start with healthy routines and habits.
A good morning routine for me starts with an early 20-minute mindfulness meditation, but I usually suggest newcomers start with 10 minutes. This tool has helped me the most in centering me and stopping the spinning brain. Besides the morning, I often take a few minutes to focus on my breathing during the day and before bed to tap into the parasympathetic nervous system, which stimulates the rest and digest response. Then, I journal for 5 minutes on gratitude and what I’d like for my day.
Typically, I exercise first to get my energy and blood going, and each day, I add in something joyful that makes me happy, whether a walk with a friend, a cup of tea with a book, drawing for 20 minutes, or whatever else brings me joy.
When stress and anxiety show their ugly heads, it’s important to have good eating habits. Mindless eating can easily turn to binge eating, especially with foods that make us feel worse, like sugar and junk foods. They wreak havoc with our blood sugar, make our energy crash, and contribute to feelings of anxiety or depression. To combat this, I make a meal plan for the day, including snacks, so I don’t go off the plan. Having a plan helps to stay on track.
At the close of our day, it is helpful to avoid looking at phones or screens at least an hour or more before bed. We need the time to unwind the mind, perhaps through journaling or reading; using a diffuser with relaxing essential oils like lavender, ylang-ylang, or clary sage; and having a cup of calming herbal tea such as chamomile, passionflower, or hops all can help create soothing bedtime rituals.
Time on Devices
Many of us cannot get away from working on computers, so taking the time to stand up and take a break, a walk, a five-minute stretch, or meditation works wonders to relieve physical and mental stress. One of the most important tools for anxiety-prone individuals is to limit time on social media. Use a timer so time doesn’t get away from you.
Treatments and Therapies
As an acupuncturist, I have seen first-hand how this ancient system of medicine helps the body and mind unwind, relax, and tap into the parasympathetic response, calming stress hormones. In addition, I often use my Tibetan singing bowl on the patient’s chest or abdomen. This sends the most amazing healing vibrations throughout the body, loosening tight muscles and allowing the body to let go.
There are herbs and supplements that can help with anxiety as well. My favorite is ashwagandha, an adaptogenic herb that, when taken daily, can truly help balance the mood and alleviate stress. A good B-complex has also been shown to help.
Qigong or tai chi are like meditations in motion. During these ancient exercises, we focus on being present in the body and on the breath. These powerful exercises have been used in Asia for thousands of years for physical and emotional health.
There are many things we can do to help break the anxiety spiral, starting with healthy routines, nutritious foods, regular exercise (even a walk will do), meditation, and allowing self-care to help heal ourselves. It’s important to find what works for you.
Donna Bunte, MSOM, LAc, of Donna Bunte Whole Health is a licensed acupuncturist, Chinese medical practitioner, integrative nutrition health coach, and qigong and meditation teacher. She has been helping people get healthy, have more energy, and feel good about themselves since 1995. Donna can be reached at her office at 203.698.0793, cell at 203.253.9885, or email: health@donnabunte.com.
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