Generally I am a very calm and relaxed individual. However, this morning I woke up with an underlying feeling of anxiety for no specific reason. This may be affecting many of you at the moment with all the news headlines regarding the ‘credit crunch’ and various other negative stories. Within an hour I was feeling great again so I thought I might share some of my tips with you here today.
For me it was the following that helped me to get my happy feeling back: 10 minutes of deep breathing followed by a 40 minute walk and then ten minutes of hula-hooping in the sun! Hula-hooping has now become my exercise of choice as it causes me much laughter.
Any exercise will produce feel good chemicals in the brain. There are all sorts of studies that have shown the positive effects of exercise on mood. Going out for a walk has always helped me to feel very calm. It takes me out into a different environment and allows my mind to drift free of thought. Both low intensity exercise, such as a gentle walk, or higher intensity exercise, such as running, may help to reduce feelings of anxiety(1). Yoga and deep breathing can also help to reduce worry(2). Concentrating on the breath during deep breathing is also used during meditation and yoga relaxation. It allows us to be focussed on the now, the present moment, minimising any fraught thinking about the past or the future. A recent study(3) found that this sort of meditation was related to reduced feelings of anxiety and improved well-being.
A small preliminary study published last year(4) gives us a few clues as to why yoga and associated conscious breathing exercises may be useful in reducing anxiety levels. The study found that brain GABA levels (gamma amino butyric acid) increase after an hour yoga session compared to an hour of reading. GABA has calming and anti-anxiety effects in the brain.
So, if you feel a little anxious I suggest ten minutes of conscious breathing and a walk around the block (or some yoga or even hula-hooping), it may well help to calm and centre your thoughts.
Having a good nutritional status is important for the efficient functioning of the brain and body. A well-balanced diet packed with vegetables, fruits, nuts, seeds and wholegrains will boost your body with all kinds of nutrients and may help to keep anxious thoughts at bay. Calcium, magnesium, many B vitamins are important for the proper functioning of the nervous system. Many people in the UK do not achieve good intakes of magnesium from the diet (found abundantly in nuts, seed and wholegrains). Studies have shown that magnesium deficiency can enhance stress reactions in the body and anxiety can also increase our bodily need for magnesium(5). You may wish to consider taking a high quality multivitamin and mineral supplement during periods of anxiety, a study(6) found that a multi supplement taken for 28 days was associated with a consistent reduction in anxiety and perceived stress (when compared to placebo).
(1) Broman-Fulks JJ et al. 2004. Effects of aerobic exercise on anxiety sensitivity. Behav Res Ther. 42(2):125-136
(2) Kjellgren A et al. 2007. Wellness through a comprehensive yogic breathing program – a controlled pilot trial. BMC Complement Altern Med. 19:7-43
(3) Carmody J, Baer RA. 2008. Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. J Behav Med. 2008 Feb;31(1):23-33
(4) Streeter CC et al. 2007. Yoga Asana sessions increase brain GABA levels: a pilot study. J Altern Complement Med. 13(4):419-26.
(5) Seelig MS. 1994. Consequences of magnesium deficiency on the enhancement of stress reactions; preventative and therapeutic implications, a review. J AM Coll Nutr. 13:429-446
(6) Carroll D et al. 2000. The effects of an oral multivitamin combination with calcium, magnesium and zinc on psychological well-being in healthy young male volunteers: a double blind placebo controlled trial. Psychopharmacology. 150:220-225
Written by Ani Kowal