Pete Yurek Controlling Anxiety

According to Stats Canada, in 2022, 18% of Canadians over the age of 15 had mood, anxiety or substance use disorder.

A combination of factors such as genetics, brain chemistry, trauma, personality traits, health conditions, past experiences and, of course, substance use (including caffeine, alcohol, and recreational drugs) result in anxiety.

In addition to treatments prescribed by physicians and other healthcare specialists, there are several effective drug-free methods for managing anxiety. Here are some strategies you may find helpful:

  1. Establishing a Regular Sleep schedule and minimizing screen time before bed do wonders for your mental health.
  2. Breathing Exercises, which you can find on YouTube, can calm your nervous system and reduce stress.
  3. Regular Physical Activity, even as simple as 30 minutes of walking, releases endorphins and can reduce anxiety.
  4. Socializing with friends and family provides emotional support, especially when you’re comfortable to talk about your feelings. Alternatively, journaling can help you process emotions and identify triggers for anxiety.
  5. Practicing mindfulness helps you stay grounded in the present moment. Meditation techniques like guided imagery or body scans can also help your mood.
  6. Eating a balanced diet of fruits, vegetables, whole grains, and lean proteins can support your overall mental health. Omega-3 fatty acids, found in fish and flaxseeds, may also help.
  7. Spending time in nature can have a calming effect and help uplift your spirits.
  8. Limiting caffeine and alcohol often help to reduce anxiety levels. The less you consume, the better.
  9. Establishing a daily routine creates stability and predictability and is therefore comforting.
  10. Tensing and then relaxing different muscle groups, a.k.a. progressive muscle relaxation, can help reduce physical tension related to anxiety.

Use as many of these strategies as you’re comfortable with and let me know which ones worked best for you!

By Peter Yurek, BSc. Phm.