While it is usually easy to maintain motivation over January and keep yourself on the straight an narrow, as the year progresses and everyone gets busier and busier it is easy for us to let our resolutions to slip by the wayside. We don’t even notice how far we have strayed until we are relying on caffeine and chocolate to get us through the day, going to bed at midnight or later and groggily trying to force ourselves out of bed in time to get to work.
We all know that eating right, getting regular moderate physical activity and sticking to a sleep schedule really do create their own rewards when it comes to combating anxiety and depression. The changes don’t need to be extreme or draconian, and what suits you best will not necessarily be what suit everyone else.
The trick is to work out when you feel optimally healthy. When do you wake up in the morning before the alarm and get out of bed, without cursing the fact that it’s a workday? What exercise is there that you do that leaves you feeling refreshed and relaxed, with the tension built by toiling away all day gone? What food do you really enjoy, that makes you feel good after eating it? We’ve put together a selection of tips and hints that we’ve found that we think may support and help you maintain your resolutions.
Cut out caffeine - Caffeine has a stimulant effect on the body. Too many fizzy drinks, coffee, tea or chocolate can overwhelm your nervous system and take you from heightened alertness over the edge into nervousness and, in rare cases, bring on panic attacks. Even if you think you can't survive without your caffeine fix, try slowly reducing and eventually eliminating it over a period of time and see how you feel. Caffeine can dramatically increase anxiety, irritability, and mood swings. Even small amounts can make susceptible people jittery.
Drink less alcohol - Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation and the depressants in alcohol can make you feel sluggish and anxious. Reach for a glass of water or all natural fruit juice when you need a soothing drink, or limit your alcohol to a couple of glasses. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms; excessive use can increase anxiety and mood swings.
Take a multivitamin and mineral supplement - An unbalanced diet can make you feel fatigued, achy and unproductive, which can lead to feelings of anxiety. B vitamins and magnesium are particularly useful when it comes to reliving symptoms of anxiety and depression. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.
Eat some foods that contain tryptophan - Tryptophan helps your brain produce chemicals that improve mood and have a relaxing effect. Milk, bananas, oats, soy, poultry, cheese, nuts, peanut butter and sesame seeds are good sources of tryptophan.
Stay well-hydrated - Be sure to drink eight glasses of water a day and always drink more than you think you need. By the time you feel thirsty, you are already dehydrated. Dehydration can lead to fatigue, headaches and stress.
Fix a bedtime and an awakening time - Do not be one of those people who allows bedtime and awakening time to drift. The body "gets used" to falling asleep at a certain time, but only if this is relatively fixed. Even if you are retired or not working, this is an essential component of good sleeping habits.
Ensure you have a comfortable sleeping environment - Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep. Block out all distracting noise, and eliminate as much light as possible.
Reserve the bed for sleep and sex - Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.
Develop a relaxing bedtime routine - Even with the stresses of daily life, if you make an effort to relax and wind down before bed, you will sleep easier and more deeply. A consistent, relaxing routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.
Some things to try:
* Reading a light, entertaining book or magazine
* Listening to soft music
* Making simple preparations for the next day
* Hobbies such as knitting or jigsaw puzzles
* Listening to books on tape
* Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
* Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
* Don't take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
*Get into your favourite sleeping position. If you don't fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.
Exercise regularly, but not right before bed - Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.
Exercise and Anxiety: Anti-Anxiety Workouts - Any exercise can help diminish anxiety, but research says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:
* Swimming
* Biking
* Running
* Brisk walking
* Tennis
* Dancing
Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.
Set reasonable goals - Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
Finally, whatever your new year’s resolutions were, remember that in order to succeed in changing your lifestyle you need to make yourself a priority. If you don’t invest in your recovery, it makes the whole process just that much harder!
Tips and hints sourced from:
http://www.womenfitness.net/antianxietydiet.htm
http://www.hypoglycemia.asn.au/articles/beating_anxiety.html
http://www.mayoclinic.com/health/coping-with-anxiety/AN01589
http://www.umm.edu/sleep/sleep_hyg.htm
http://www.helpguide.org/life/sleep_tips.htm
http://drugfreesleep.org/?p=698
http://ezinearticles.com/?Understanding-Anxiety-Sleep-Disorders&id=1324501
http://www.everydayhealth.com/anxiety/anxiety-and-exercise.aspx
http://health.msn.com/health-topics/depression/articlepage.aspx?cp-documentid=100096414
http://www.mayoclinic.com/health/depression-and-exercise/MH00043
http://www.holisticonline.com/remedies/Anxiety/anx_exercise.htmBy Abbey Robb—ADAVIC Member/Project Officer—March 2010
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