Reduce Anxiety the Natural Way

Lifestyle
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Do you ever wake up with that feeling of unease in your tummy? That used to be me – every single morning. I suffered from intense anxiety that often felt crippling. And I realized that I wasn’t alone. Anxiety is far too common these days. Thankfully, I’ve developed some healthier habits that have helped me manage my anxiety. Give some of these tips a try – good nutritional and lifestyle habits can make a huge difference in helping to reduce anxiety.

Solid sleep. That means in bed by 9 or 10pm and rise with the sun. Aim for 7-8 hours of rest each night.

Sunshine. Spend 15-30 minutes a day in the sun. Expose skin (arms, chest) for adequate vitamin D and melatonin.

Physical activity. 30 minutes a day of your favorite way to move your body. I love walking, light jogging, yoga and Pilates. Outdoor exercise is optimal.

Mind body medicine. 20 diaphragms breaths morning and night to activate your parasympathetic nervous system. Schedule down time. Enjoy restorative poses such as legs up on the wall for 10 minutes every day. Enjoy relaxation music daily. Have a massage. Meditate (in any way- just watching your breathe rise and fall will do!)

Have fun! Joy can be found in the simplest things. Treat yourself to a movie, watch your fav TV show, go to a concert, see family and friends.

Acupuncture. This can be extremely beneficial.

Avoid these triggers. Caffeine, alcohol, smoking, environmental pollutants, and drug use can increase anxiety.

Dietary changes. Eat through the rainbow. Aim to have 5 servings of veggies daily. Eat nuts, seeds and sprouts. Increase fish intake. Enjoy good fats such as avocado, nuts and olive oil. Eat dark chocolate. Drink more water. Avoid artificial sweeteners. Reduce dairy intake. Avoid trans fats, salt, fast foods and sugar found in soft drinks, lollies, biscuits, cakes and processed foods (white bread, white pasta).

Consider helpful supplements. Under the guidance of a health practitioner, try fish oil, magnesium, B vitamins, vitamin D and chamomile tea.

Gratitude. Find something to be grateful for daily. Gratitude relieves stress and anxiety.

 

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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.

@maddy_walters

Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!

@mariashealthytaste

Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!

@freed_from_foodie

I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.

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