What are effective lifestyle changes to combat anxiety?

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What does the research say about lifestyle changes for anxiety?

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Several lifestyle changes can help combat anxiety, based on information from the :

  1. Quality Nutrition and Sleep: Ensuring regular and ample sleep quality, and good nutrition helps regulate the autonomic nervous system and improves the function of fear-related brain circuits, which can affect anxiety levels. Sleep has a foundational importance in regulating mood and cognition 1.

  2. Journaling and Writing: Engaging in a writing protocol has shown to have positive effects on mental health, such as reducing anxiety and improving sleep patterns. Writing out stressful or traumatic experiences has been linked to improved immune function 2.

  3. Consistent Routine: Implementing non-pharmacological interventions like consistent sleep-wake times, fixed meal times, controlled caffeine intake, exercise, and maximizing morning outdoor light exposure can significantly improve mood and cognitive performance 3.

    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
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  4. Lifestyle Interventions for Hormone Health: For overall hormone health, incorporating the six pillars of lifestyle interventions—diet, exercise, stress optimization, sleep optimization, sunlight exposure, and spiritual health—can help manage anxiety by maintaining hormonal balance 4.

  5. Mindfulness Practice: Mindfulness interventions, specifically during significant life periods such as pregnancy, have been shown to result in long-term mental health improvements, including reduced stress and anxiety. These interventions may involve weekly classes, daily mindful check-ins, breathing exercises, and body movements 5.

Engaging in these lifestyle changes can provide indirect support for anxiety relief and contribute to overall mental wellness. It's recommended to consult healthcare professionals to personalize these interventions according to individual needs and situations.

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