At Apothecary & Co, we understand the complexities of stress and anxiety. As a functional medicine pharmacy, we believe in a holistic approach that combines lifestyle changes, movement, journaling, meditation/prayer, and deep breathing with a strong focus on nutrition and gut health. Our goal is to help you manage anxiety and improve overall well-being. Here are seven strategies to help you manage anxiety effectively:
1. Deep Breathing
Deep breathing exercises can be an effective way to manage anxiety symptoms in the moment. These exercises encourage relaxation, minimize stress in the body, and act as a distraction by providing a new focal point to interrupt intrusive thoughts. Try breathing in for 4 counts and out for 4 counts, repeating for 5 minutes. Evening out your breathing and changing your focus will slow your heart rate, helping you feel more relaxed.
2. Physical Activity
Moving your body is a powerful tool for managing anxiety. Physical exercise is linked to better mental health and reduced anxiety symptoms. Staying physically active most days of the week can reduce stress chemicals, promote relaxation, and improve mood. Aim for at least three to four times a week. Start small if you’re new to exercise and gradually increase the duration and intensity of your activities.
3. Journaling
Journaling can be an excellent way to manage anxiety. Writing down what makes you anxious can make these thoughts seem less daunting. Additionally, journaling can help you track triggers and patterns in your anxiety, providing valuable insights for managing your symptoms.
4. Meditation/Prayer
Meditation and prayer can provide a sense of peace and grounding. Regular practice can help reduce anxiety by promoting relaxation and a sense of connection. Even a few minutes a day can make a significant difference.
5. Grounding Techniques
Grounding techniques are designed to connect you to the present moment, helping to interrupt intrusive thoughts. Techniques such as the 333 rule–where you name 3 things you can see, hear, and touch–can help calm feelings of anxiety.
6. Nutritional Adjustments
Diet plays a crucial role in mental health. Unhealthy diets high in processed foods can worsen anxiety, while healthy diets rich in whole grains, fruits, vegetables, and minimally processed foods are linked to lower levels of anxiety.
Gut Health: Your gut is often referred to as your "second brain," and maintaining its health is essential for managing anxiety. A balanced gut microbiome can positively affect your mood and anxiety levels. Apothecary & Co offers gut health supplements to help support a healthy microbiome.
Vitamin B Status: B vitamins, particularly B6 and B12, are vital for brain health and can help manage anxiety. These vitamins support neurotransmitter function and stress response. It can be challenging to get enough B vitamins from diet alone, which is why we offer high-quality B vitamin supplements.
Vitamin D Status: Vitamin D is essential for overall health, including mental health. Low levels of vitamin D are linked to higher anxiety levels. Since it is difficult to get sufficient vitamin D from sun exposure and diet alone, our vitamin D supplements can help ensure you maintain optimal levels.
7. Supplements
Certain vitamins, minerals, and plant compounds can positively impact anxiety levels. For example, ashwagandha can reduce stress hormone levels, sleeplessness, fatigue, and overall anxiety. Eleuthero root, also known as Siberian ginseng, helps the body cope with stress and may increase energy and vitality. Schisandra berry helps control changes in adrenaline and serotonin in response to stress. Holy basil reduces anxiety and relieves depression and stress.
If you’re looking for a comprehensive supplement to help you manage your anxiety, try our Stress Essentials. This daily supplement contains natural compounds such as ashwagandha root extract, holy basil, eleuthero root extract, schisandra berry extract, licorice root extract, and rhodiola rosea root extract. These ingredients support healthy cortisol levels, improve mental performance, and strengthen the body’s stress response.
