I’ve noticed there is an undercurrent of anxiety within the general public that has increased since covid started. Anxiety can manifest as a busy mind, heart palpitations, racing heart rate and nervous energy. It can lead to an inability to concentrate, constant excessive worrying about all the things, and can impact your relationships and sleep patterns.

These following 5 tips may be helpful for reducing your anxiety symptoms, quietening the busy monkey mind and calming down the nervous system.

Acupressure

In Acupuncture and Chinese medicine, anxiety with palpitations and a busy mind is said to be an imbalance of the Heart Qi (energy). By regulating the acupuncture channel or the heart, we can rebalance the Heart Qi to reduce these anxiety symptoms.

You simply rub along the little finger side of your wrist and into the palm of your hand using your finger or thumb,

Secret tip: If public speaking or doing a presentation gets you nervous, rubbing these acupoints can help to get your nerves under control.

Breathing exercise

- 4, 8 breaths

Slow breathing into your belly is an easy way you can calm your nervous system. The nervous sytem helps to control your body’s automatic systems like breathing, heart rate, circulation and digestion.

The following breathing exercise helps to calm the nervous system. It helps to switch you into the rest-relax-rejuvenation state (parasympathetic nervous system). This breathing technique does this by influencing the levels of carbon dioxide in your system.

You just need to remember the numbers 4 and 8:

• Breathe in slowly for 4 counts (breathe all the way into your belly)

• Breathe out slowly for 8 counts

• There’s no need to hold your breath during this breathing technique.

Whenever you feel your heart racing or your heart palpitations begin, you can do this 4 - 8 breathing technique. Rememberto take slow breaths into the lower belly.

Beginner’s tip: If you are finding it hard to exhale for 8 counts, it’s completely fine to start off with 4 counts for the inbreath and 4 counts for the outbreath.

• Breathe in slowly for 4 counts, then Breathe out slowly for 4 counts.

• Once that rhythm feels manageable, you can slowly increase the number of counts in the outbreath, until you eventually get to the 8 counts. Some people only manage to get to 6 counts for the outbreath for their comfort level. This is fine to stay with this level, as you are still affecting the carbon dioxide levels since your outbreath is longer than your inbreath.

Exercise

Physical activity is such a good way to help your body release feel-good chemical neurotransmitters like serotonin and dopamine which can naturally improve your mood.

Exercise is a good way to burn off some of that nervous energy . It makes you to change your focus from your busy thoughts to your body performing activities. Over time, regular exercise has benefits like improving your general fitness levels, and your cardiovascular health. Regualr exercise also improves your focus, concentration and willpower. All of these traits can be helpful for reducing and clearing certain symptoms of anxiety.

Music

Listening to your favourite music is a great way to change your thought patterns and improve your mood. It can help to transport you through time to a place in your memory with the accompanying mood. Music makes me want to move my vody, whether it’s gentle swaying, nodding to the beat or even getting up for a boogie.

Researchers have noticed that music is showing promise as a valid therapy for mood disorders, with it’s ability to reduce depression, reduce anxiety, and help people manage their pain. Music is able to stimulate the release of feel-good chemicals like dopamine, serotonin, oxytocin which counteract the stress hormone cortisol, and improve your mood. They’ve also noticed that music is able to has the abiltiy to increase the sense of community with others, improving quality of life and boosting self-esteem.

Dark Chocolate

I always feel better when I eat dark chocolate. It’s no surprise to learn that dark chocolate contains many helpful nutrients, including:

•      tryptophan which the body turns into the feel-good chemical serotonin, which is a natural mood stabiliser

•      magnesium which may help reduce anxiety symptoms and helps release tension from the body

•      flavonoids that may reduce inflammation within the body which can help the body to relax

Of course, if you were looking for something savoury, or an actual meal, which has similar components; you could have a turkey salad with avocado:

• turkey contains tryptophan

• avocado contains magnesium

• leafy green veges contain flavinoids

These 5 tips can be helpful for mild bouts of anxiety, or can be used in conjunction with other treatments.

If you are experiencing symptoms of anxiety, acupuncture and chinese herbal formulas can be helpful for you. You should talk to a registered acupuncturist and chinese herbal practitioner to find out if it would be helpful for you. Success of acupuncture sessions can be dependent on the severity and duration of your anxiety symptoms.

Some people find acupuncture sessions really helpful in conjunction with counselling sessions or medications for their anxiety symptoms. People to contact about this are psychologists, therapists or your doctor (GP).

Some people find acupuncture and chinese herbs combined together are really helpful for reducing and managing their anxiety symptoms without any other interventions.

If you are experiencing any anxiety symptoms that are not relieved by these 5 tips, there is help and other treatments available. You just need to reach out and ask for help.