We often overlook the most obvious solutions—those that not only help to address anxiety, but also benefit our overall health. Taking care of our bodies from all standpoints will produce the best results for any malady, and anxiety is no exception.
- Exercise
Research shows that participating in aerobic exercise 3-5 times per week for 30 minutes not only significantly reduces anxiety but increases neurotransmitters in the brain, promoting the growth of new cells. The effects of exercise last for days afterward, calming your amygdala (the part of your brain that activates during stress and panic).
Regular exercise can be just as effective as medication (if not more) in reducing anxiety and depression. One more reason to get out and get moving!
- Nutrition
Diet plays an important part in managing anxiety—brain and gut health are necessary in laying a good foundation for mind body balance. It’s important to avoid caffeine, sugar, and foods high in saturated fat. Try incorporating foods like salmon, oats, berries, spinach, almonds, walnuts, pumpkin seeds, and yogurt. Speak with your doctor about supplements that could benefit as well.
- Sleep
Once adolescence hits, kids generally begin staying up later and sleeping in longer. This new sleep preference competes with having to get up earlier for school on the weekdays. Studies show teenagers need an average of 10 hours of sleep per night. Most aren’t getting this because they’re staying up later in front of screens, or consumed by thoughts that escalate, often triggering irritability and anxiety. The brain relies heavily on sleep to function at its best, so when teens are sleep-deprived, their problem-solving abilities decrease while stress levels rise.
Here are some guidelines for ensuring a better night’s sleep:
Encourage your teen to do their homework at a desk, or anywhere that’s away from their sleeping area and bed. Help create a bedtime routine that limits screen time at least 30 minutes before bed. Keep all screens out of the bedroom. Do relaxing activities that require little creativity and thinking 30 minutes before bed.
A good night’s sleep can help teens manage stress better, improve their mood, think more clearly and perform better in school.
Find opportunities to discuss these topics with your teen in an open-ended, non-confrontational way. Ask about sleep habits, invite your teen to go on a walk with you, and keep healthy food options easily accessible and readily available.
Your teen may not express interest or appreciation now, but they will remember the habits and patterns you set in your home for years to come.
