How to Manage Anxiety - A Journey to Inner Calmness from a Lived Experience Perspective

3 Key Tips Part 1 - The Basics

When were bombarded with thoughts , worries & to do lists we can forget the Basics, the simple, often obvious things available to aid our anxieties.

If you've been attempting to cope with Anxiety and struggled, perhaps my tried & tested 3 Key Tips from Lived Experience can help you with the building blocks to feeling calmer.

Why not give them a try, they are super simple & effective.

Prior to starting you on your own path to Inner Calmness let me begin with sharing a little of my own journey to Inner Calmness.

I've experienced Anxiety & Overwhelm since I was a kid, yet like most adults I only starting to look at how to keep it at bay in my older years.

When I started out I came across such a vast array of useful techniques to combat it. Was this useful ? No not really, because with the height of my Anxieties I found looking for Self help methods sparked more Anxiety!

I’d end up doing nothing except staring into space at a blank wall or retreating back under my duvet. Perhaps that sounds familiar?

It’s OK there is a solution.

These 3 Key Tips take all the pressure off you and show you a more simple route into this journey without bombarding you with the what, the where or the why you should do this.

Instead it arms you with 3 simple, easy to implement ways of turning things around Tip by Tip…

By Tip Toeing through each Article you'll soon be finding your Inner Calm.

My Experience

By learning how to focus on these 3 Key Tips - Part 1 The Basics, I found using them daily was reaping benefits in my overall mood & general wellbeing.

“It was a winning formula. I was winning” ! (The author)

My Steps have truly turned things around for me, sure, I find my anxieties often there waiting in the wings yet these accessible to everyone Tips allowed the calm & centered version of me to regain composure and remain present on the stage of my life.

I’d like that for you too.

I'll share these 3 fundamentals with you, so you can benefit from them, starting you on your journey.

By using these 3 Key Tips you will have the starting blocks to regained composure. Ill help you as you go through them with inviting prompts to get you started in each Key Tip.

Key Tip 1 Hydration

What I like about Water: It sustains Life. Water can be unpredictable & flow everywhere, a bit like anxious emotions. Water is clear, it’s still & calm, that’s how you can be too! You are virtually made entirely of Water, so drinking enough water to hydrate you is key.

Perhaps you struggle to drink plain water.

My Tips are to add either one or more of the following to naturally flavour it

Adding Taste List 3 to 6 Thin Slices of either Cucumber Sprig of Mint Lemon Lime

Photo taken by the author

Hot Drinks

Herbal Teas are calming, they add to your daily hydration intake, I recommend you find one you truly enjoy the taste of, not just for its benefits. It’s important you like its flavour so your creating a joyful experience, which is what we’re aiming for.

Benefits From my Lived Experience I found • Dehydration would make my body feel more anxious • So staying hydrated meant I could think more clearly, it helps me feel more present too • having a wonderful calm moment of brewing my Herbal tea, sitting down to drink it quietly & mindfully away from distraction

“Water is life's matter and matrix, mother and medium. There is no life without water.” – Albert Szent-Gyorgyi, M.D. Discoverer of Vitamin C

Over to you

I invite you try adding taste to your water by choosing some additions from my list above. I invite you to start looking for your Herbal tea choice .

Aim to drink water & Herbal Teas daily

Extra Tips • Make sure you actually enjoy the taste so if you see a multi pack with various flavours go for that to have options • Look for good quality brands so their as natural as they can be • Choose ones with calming properties such as Chamomile, Fennel, Ashwagandha, Green Tea.

Link for these teas benefits here

Key Tip 2 Breathe

What I Love about Air: Breath our essential & vital air, sure its obvious we all breath every day, its a given , we don’t have to pour it out like water , we don’t have to ask for , yet we don’t always use it to its very best ability. I’ll share how I use my breath to get stuff done.

As I face each new moment of the day I take a really deep breath, in through the nose & then out through the nose very slowly just for a few times between 1 to 6, each and every time before attempting my next action, whether its the washing up or a bigger project like writing an article. NB If you struggle with nostril breathing then you can just go with how your breath wishes too , make it a deep intake and a longer exhale.

Benefits I have found using the daily deeper breathing as a tool to bolster me before each task I am • more able to be in control of the feelings anxiety brings • leaving my comfort zone more often • having an increased feeling of knowing I can achieve more using my breath

Longer Term Benefits - Achieved over time • having more confidence • feelimg more energised

This small but simple breathing technique has for me become a natural thing to do now, often without even having to think about .

It's literally helped life become like a Breath of Fresh Air.

Over to you

I invite you to practice the Breathing technique when you tackle the next 3 things you need to do & then try it for 3 days straight.

Extra Tip: If you like do it for longer.

"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes, scattered, use your breath as the means to take hold of your mind again." - Thich Nhat Hanh.

Key Tip 3 Nutrition

My feelings about food: We are what we eat. Food is necessary for good emotions. Our food choices can be based on our emotions. Good Balanced Nutrition should be tasty & enjoyed not endured - Choose what you like to eat

I craved all the comfort foods when I was constantly anxious : sugary foods, dense carbohydrates, cakes, colas and although the gave me a quick pick me up these also led to spikes in Anxiety.

I now opt for Mornings Granary or Seeded breads Fruit whole or in Smoothies Porridge made with water add fruit for flavour such as Banana, Mango, Peach or Blueberries

My Morning Smoothies became my best fuel on really anxious mornings as they are • Easy to make & intake on an anxious mind & belly • Easy to drink on the go

NB:Make sure to get a lunch & a dinner in too, humans need regular meals throughout the day think good food-good mood.

Health Benefits I received • my skin was brighter • feeling fitter • having more energy • feeling more in control of my morning anxiety with the purpose and enjoyment of preparing a smoothie

Over to you

I invite you to give a morning smoothie a go either of your own creation or my suggestion Ill share with you

"My current favourite Smoothie"

• Spinach a handful • Banana 1 cut in half • Blueberries a handful • Coconut Yogurt 2 Tablespoons • Fresh Grated Tumeric or Ginger add to your taste I like at least a teaspoon of each you may like more or less • Oat or Hemp milk or any preferred milk to blend to make Easy to drink Extra Healthy Optionals Choose 1 • *Black Seed Oil or Flaxseed oil • Ground Chia/Flaxseed mixes • Brazil Nuts 6 or a handful of chickpeas NB anything you don’t like in my list just check Dr Gregers Daily Dozen list, there’s always an alternative to suit what you like- remember you want to really enjoy this morning routine.

Dr Greger’s Daily Dozen there is a infograph that’s easy to follow in this article here

Extra Tip You might need more food after your morning smoothie so try Porridge or Seeded Granary Bread with either beans or bolied eggs for protein or you could add your Oats & Beans to your smoothie depending on your appetite & needs. NB:I’m not a Nutritionist this is my Lived Experience ideas & from researching what works best for me. We are all different so do what’s right for you.

We should all be eating fruits and vegetables as if our lives depend on it - because they do.-Micheal Greger M.D., FAC LM - Author

I hope you find keeping it basic, simple and obvious will help you manage in heightened anxious moments. If you enjoyed these Basic Key Tips here a link to Manage Anxiety Building Blocks 3 More Key Tips to Calmness here

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