What are effective lifestyle changes to combat anxiety?


Effective lifestyle changes that combat anxiety involve a variety of practices as discussed by . Here are some strategies based on the advice provided on the :

  1. Quality Nutrition and Sleep: A foundation of good mental and physical health involves quality nutrition that suits individual needs and regular, ample sleep to help regulate the autonomic nervous system. Proper sleep supports better function of fear circuitry and cognition, contributing to overall well-being 1.

  2. Morning Sunlight Exposure: Sunlight exposure within an hour of waking up can set a positive tone for the day, helping regulate sleep patterns and mood 2.

  3. Stress Management Tools: Real-time tools such as the physiological sigh can help manage stress effectively. This technique has a robust background in physiological research and can aid in moments of high stress 2.

  4. Increasing Stress Threshold: Engaging in regular practices like breathing exercises or cold water exposure helps raise the body's stress threshold. A study showed that being in a cold environment for about eleven minutes total per week contributed to feeling comfortable in such conditions and bolstered metabolic health and resilience, which translates to staying mentally calm under adrenaline-driven situations 2.

These practices function as direct or indirect supports, aiding in anxiety reduction by improving overall health, which in turn can make it easier to work through challenges.

Overcoming Fear

Andrew discusses the foundational elements of quality nutrition and sleep on a regular basis to support mental and physical health. Good sleep helps regulate the autonomic nervous system and resets the balance of circuits related to fear and cognition. Eating well and social connection are also important indirect supports for trauma relief and overcoming fear.

Huberman Lab

Erasing Fears & Traumas Based on the Modern Neuroscience of Fear | Huberman Lab Podcast #49