Yogi and plant-based health coach, Claire Grieve, helps busy babes like Rosie Huntington-Whiteley stay balanced in a busy lifestyle. Claire uses this toolbox of simple practices to help clients reduce anxiety every day…
It is estimated that about one in five people in the United States suffers from an anxiety disorder. Take into account people who may feel anxiety throughout the day, but either don’t qualify for a disorder or have simply not been diagnosed, anxiety is a pervasive issue. As fast-paced and connected as our society is today, most of us don’t have the ability to head to a week-long retreat or to even completely check out for any meaningful length of time.
Simple Ways To Reduce Anxiety DailyThe good news? There are very simple activities you can incorporate into your daily life right now that will help decrease feelings of anxiety.
Breathe | If you can step away from your desk to meditate for twenty minutes each day, great! If not, just stop what you’re doing and breathe. Soften your eyes, inhale deeply for four counts, hold the breath for seven counts, exhale for eight counts. Repeat this for up to 10 minutes (though even a few cycles will feel effective).
Move your body | Movement in any form will help to release tension and anxiety. If you don’t have time for a workout, simply take a walk around the block or practice five yoga sun salutations at your desk.
Do mini digital detoxes | I bet that you’ll be surprised at how much more grounded you’ll feel by taking even small breaks from technology. Try turning off your screens 30 minutes after you wake up and/or 30 minute before you go to bed. Adjust your settings so that you get fewer notifications, change the color of your screen to black and white or get a cover that hides your screen. These methods will relieve your mind from the constant reminder of incoming messages and social media notifications.
Practice gratitude | A surefire way to get out of your head is to take a moment to appreciate the wonderful things in your life. Start by listing three things that you are grateful for in this moment.
Eat whole foods | Filling up on plants, vegetables, whole grains and lean meats will help you feel more grounded. Foods like sugar, processed foods, caffeine and alcohol will just fuel the flames of your anxiety.
A Yoga Practice + Poses For Calming Anxiety A daily yoga practice can help to ease anxiety on a longer term basis. Practice these grounding poses to help relieve your body and mind from the frenetic energy of anxiety.
Child’s Pose| Child’s Pose is one of the best poses for relaxation. You can drop into Child’s Pose literally any time you feel that you need to relax and restore. How to: Sit on the floor with your knees wide and your toes touching. Lower your belly between your thighs and rest your forehead on the floor. Extend your arms with your palms facing down. Lengthen from your hips through your fingertips. Breathe gently in this pose anywhere from 1 to 5 minutes.
Forward Fold | This pose will help you turn off the world for a minute and turn your gaze inward. How to: Start standing straight with your feet positioned hip distance apart. Exhale and slowly fold forward from your hip joints, lengthening the front of your torso. Bend your elbows and hold onto each elbow with opposite hand. Feel free to lightly sway from side-to-side. Rest here for 1 minute.
Legs Up the Wall | This pose is my favorite pose to do right before bedtime. It is a gentle inversion that calms the nervous system. It will almost immediately encourage feelings of relaxation. How to: Lay down on the floor and shuffle your tush close to the wall. Slide your legs up the wall and rest your shoulders and head on the floor. Lay your arms comfortably by your side, palms face up. Close your eyes and rest here for 2 to 10 minutes.