Anxiety is a feeling that most of us will experience at one point or another. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. Believe it or not nearly 30% of American adults will qualify for an anxiety disorder diagnosis at some point in their life time. That is a lot of people! This is something that I take very seriously because living with anxiety is very challenging and no fun. I believe when we have those feelings, it’s so important to be mindful of it because it really negatively impacts your health and happiness.
Have You Ever Experienced Anxiety?
It can be challenging to navigate if you’re experiencing simple nervousness or next level anxiety. So, I wanted to share some common symptoms that typically mean you are having it. I remember that growing up, I never struggled with this in any circumstance. I always felt happy, go lucky and that everything was good. Of course, I would get nervous before a big exam or job interview. But, nothing that I could not control. It wasn’t until my schedule became super full and I had a lot of outside pressure that I began experiencing it. I didn’t even know I had it for a very long time. All I remember was frequently feeling very off and not being able to get a full breath of air (scary)!
The key is to be mindful if your worry crosses the line. Here are a few typical symptoms you may experience if you are having anxiety.
- Excessive Worry – Persistent worry about everything, both big and small are usually a sure sign of anxiety. Staying present can help to reverse this feeling.
- Muscle Tension – Constant muscle tension like tensing your jaw or flexing your muscles is usually a sign of anxiety. Exercising is a great way to cure this!
- Shortness of Breath – If you ever feeling like it’s very hard to gasp a full breath of air or tightness in your chest this is a frequent symptom of anxiety. It’s almost like you feel that you need to keep yawning. Exercise and deep breaths are a great way to help this feeling.
- Sleep Problems – Are you continuously struggling to “shut off” your mind at night or stay asleep? This is a big sign that you are experiencing anxiety. If you are up thinking about a specific issue, or worried about your sleep patterns, then definitely be mindful of your feelings.
- Fear – Do you feel extremely uncomfortable while flying in an airplane or in large crowds, this is usually a sign of a fear that you are very challenged to overcome
9 Foods to Help Ease Anxiety
- Turkey: Tryptophan an amino acid in turkey is essential to the body. It helps to produce the neurotransmitter serotonin, which helps regulate sleep and mood.
- Oysters: Oysters are a great source of iron and zinc. Low iron is associate with anxiety and depression. Oyster are packed with zinc which is a great way to balance the proper trace mineral ratio and your stress levels.
- Turmeric: The antioxidants have neuroprotective qualities and can help enhance your mood.
- Avocados: This superfood is great for minimizing anxiety. Avocados contain B vitamins and monounsaturated fats that are essential for neurotransmitter and brain health.
- Dark Chocolate: For ALL the chocolate lovers like me! Studies show that those who consume dark chocolate are naturally calmer. The antioxidants in dark chocolate stimulate blood flow to the brain, which may improve mood.
- Dark Leafy Greens: Kale, spinach and arugula are magnesium rich! Magnesium is essential for the proper functioning of GABA receptors in the brain. GABA is short for gamma-aminobutyric acid, is your body’s calm-down signal, promoting relaxation and lowering stress.
- Fatty Meat: For all the salmon lovers like me! Omega-3 fatty acids are particularly effective when it comes to foods that ease anxiety. Salmon, grass-fed beef, olive oil and chia seeds can all help decrease inflammation and keep cortisol and adrenaline from spiking.
- Asparagus: This vegetable contains the essential B vitamin folate. Studies show that those who struggle with anxiety or depression are deficient in folate.
- Almonds: Research has shown that magnesium may be an effective treatment for anxiety symptoms. Just 1 ounce of almonds (about 12 nuts) contains 75mg of magnesium
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