This post is all about how to reduce anxiety and ground your energy.
If you are feeling anxious today, I feel you and understand how hard it is. I have dealt with periods of extreme anxiety in my life that were debilitating. I’ll take depression over anxiety any day of the week.
Because of my struggles, I’ve tried everything I could to try and combat the anxiety. There were times I would wake up with the zaps in pure panic attack mode. It was exhausting and I felt like it would never get better.
These tips are all methods I have tried over the years and continue to this day. I hope there are some ideas in here that help to ground your energy, stabilize the spinning mind, and ease the heart palpitations.
Table of Contents
Go for a walk
I am guilty of not getting myself up and moving as much as I know is healthy for my body and mind. My day job requires me sitting behind the computer for nine to even up to 15 hours a day. Then I am also behind the computer when I’m writing and working on my blog. Hours can role by without a thought of moving when you are in the flow state or trying to meet a deadline.
Get outside and move your body
I would venture to guess that if you’re reading this, then there is something that causes you stress in your life. Whether it’s a job, taking care of the kids, or plain old life. Whenever I leave the computer, get outside, and move around it makes all the difference in the world. I know that the same would help you, too!
It seems like a no brainer, but it is truly critical that we exercise our physical bodies, especially when we’re exercising our minds for so much of the day. It brings us into the now and is extremely powerful in breaking the tension in our necks and backs from hours of dealing with stressful situations.
Let the endorphins counterbalance the stress hormones so that your body and mind have a fighting chance to calm your nerves, get a good night’s rest, and meet each day with enough energy.
Get into nature
Nature heals, period.
We live in the city and whenever we are able to get out into nature it feels like we’re coming home. If you can, get yourself out there. The fresh air, the quiet from modern living, trees, moving water, sunshine-it all works together to reduce anxiety and create a sense of calm. Even better, go for a hike. You’re getting the benefits of exercise in nature, for a double whammy of feel-good energy.
I recommend putting your phone on mute and not listening to any music, even though I am a huge music lover. There’s something truly healing about being in nature and listening. You’ll start to hear all different kinds of sounds and your brain will get a chance to just be. No worrying about deadlines, no struggling through traffic. You can just be and take in the surroundings.
“The earth has its music for those who will listen.”
George Santayana
Listen to music
I just said to turn the music off in nature, but listening to music can reduce anxiety. Music is powerful. I use the free version of Spotify and create my own playlists. Some of my playlists are based on how I want to feel. For example, I have one that’s called “Calm the f#*% down.” It’s filled with songs that I know have made me feel good vibes over the years. Another great one is this Calm Down playlist that Spotify put together.
Without fail, I always get anxious when I go shopping, especially in bigger stores with lots of people. Kids are screaming, in-store announcements are blaring, obnoxious music intended to get you to buy more is pumping, ahhh! I always bring my headphones and play relaxing music. I’m telling you, it makes a huge difference.
Music can also fill empty spaces that may feel uncomfortable, like having a whole day to yourself with all of those hours to fill. Instead of putting the TV on for background noise, try music instead. It has the same effect but doesn’t zombify you from making use of your day.
Try Emotional Freedom Technique (EFT) Tapping
EFT may seem a little out there to some. Ehrm, tapping my face-what?
But I have tried it and it works so well to reduce anxiety. I have been dancing with depression-related anxiety my entire life. Sometimes it has been extremely disruptive in my daily life. I have desperately searched for anything that would provide relief. I came across EFT a few years ago. It helped me through a rough patch last summer when I was experiencing debilitating anxiety. Tapping is an alternative therapy where you tap specific points on the body, mostly on the head and face, in a certain order, and sometimes with verbal queues.
EFT can ground you in your body by restoring the balance of energy in your body that may be out of whack from any kind of mental or physical issue. Tapping may not be for everyone. But if you are willing to give it a shot, then you may find some relief by trying it. Here is one of the YouTube videos that really helped me and I recommend you try out.
Check out Julie Schiffman’s video to try EFT for yourself
Try a protein smoothie
Of course, good nutrition plays a role in anxiety and how intense it shows up. There are a lot of foods that can add to the level of anxiety you’re feeling. More on that later (hello, sugar). A while back I was doing research on foods that can reduce anxiety and depression, based on how certain foods impact your microbiome or gut flora.
There is a whole area of nutrition science focused on the gut brain connection. I encourage you to investigate it if you have depression or anxiety. That is based solely on my life experience, though, and is not based on any medical training, whatsoever.
I found this recipe but have changed it to suit my tastes over the years. It sounds like it would be gross, but it tastes pretty good once it’s all mixed up. The combination of healthy protein, fruit, greens, and fats can bring me right back to earth. There have been a few times where I realized how much my brain had been swirling before I drank it and how much calmer it made me. If you are willing to give it a try, I think you may be surprised.
Grounding Berry Smoothie Recipe
1/2 cup of frozen berries
1/2 cup of frozen bananas
1 cup of coconut water or alternative milk
3 tablespoons of collagen
1 teaspoon of nut butter
3 pasteurized egg yolks
1 tablespoon of coconut oil
1-2 tablespoons of ghee
1-2 tablespoons of cocoa powder
1 tablespoon of hemp or flax seeds
1 tablespoon of goji berries
Add all ingredients into a blender and blend until creamy smooth. I like to use a reusable stainless steel straw. If you have extra, I like to throw it into the freezer and eat it like ice cream later.
Cut the Caffeine Pronto to Reduce Anxiety
Cut.
Done.
No mas if you’re trying to reduce anxiety.
When I am feeling anxious, there is absolutely no way I am touching caffeine. Even when I’m not feeling anxious already, caffeine can bring it on fast.
There is no question that caffeine will get your heart pumping and your hands sweating like nothing else. Many moons ago when I was in grad school, I drank a huge americano before a presentation and had a panic attack. It was embarrassing as hell, and I was mad at myself for something that could have been avoided.
Now, not all caffeine is equal. Unfortunately, I have sworn off coffee, which is a travesty. I barista’d my way through college and americanos were my life for many, many years. Sometimes I allow myself to get a full-fat cappuccino if I know the quality is going to be good. Yes, quality matters. But if I want caffeine, I limit it to one cup of green tea on work mornings. Likely when it’s going to be an especially demanding day.
And soda, not even going to comment. Just don’t do it. Another choice to try if you miss the taste of coffee are teas that have a richer, more robust taste. I also love herbals and there is an unlimited number of flavors you can explore. Nothing will replace the real thing. But it is worth your mental health, and your nerves will thank you if you cut it out.
Take it easy on the sugar
Oh, sugar. How I love thee…
My husband will tell you that I have the hugest sweet tooth around. I crave sugar at all hours of the day. But I have learned that as the years go on, I am more sensitive to the sweet stuff. Last year I made a batch of “date-orade.” I drank the whole jar and less than 15 minutes later found myself shaking on the floor asking why. What was the problem?
All sugar, no fats to balance the shot of energy to your system. So, I recommend keeping sugar consumption to a minimum. A square of dark chocolate, chocolate covered almonds, or a small scoop of excellent quality ice cream. Because, it’s ice cream. We should not feel like we can’t enjoy a sweet treat, but it’s all about quality over quantity and moderation.
Meditate and Get your Yoga On
It is so easy to say, I have no time to sit and do nothing for 10 minutes.
Really? You don’t? Not even to reduce your anxiety significantly?
I am guilty of it and I am guessing you are too. If not, then kudos and keep up the excellent work. When I do make myself a priority and meditate, every single time I think, “Oh yeah. This is why I do it.”
It is like that with physical exercise, just as much with meditation. A swirling mind needs meditation. It needs a reminder to take deep breaths, focus just on breathing, in and out. Because at the end of the day, if we’re not breathing, well you know. I really enjoy meditation as a part of my yoga practice, which can lead to the same result. Yoga classes that integrate a spiritual aspect or breathwork. In my experience, have the power to truly bring your whole being into the present and ground that down.
It is powerful stuff.
During the pandemic, the Headspace app made their subscription service free, for which I will forever be grateful. Their sleep recordings helped me on many nights when I was completely overwhelmed with work pressures and deadlines. The Calm app is also a desirable choice, and they have an awesome free resources page.
Also, since the pandemic hit, I have been relying solely on YouTube yoga for my workouts besides going for walks. I recommend checking out Boho Beautiful’s videos. They offer a wide range of different practices. I love that each video is set in a different beautiful location.
But of course, there are great options to explore at home too. Both Calm and Headspace have great audio content that lead you through meditations for all kinds of emotions, from work, kids, sleep, focus, stress, and anxiety.
Practice deep breathing to ground your energy
Again, I mentioned breath work above, but it needs a category all its own. If you have not tried Kundalini Yoga, I don’t even know where to start. It is all based on a breathing practice. I have sobbed and then felt so wonderfully glowy in the same class. It may sound a little anxiety producing, but it is just that the impact of the breathwork is so amazingly powerful.
“The soul always knows what to do to heal itself. The challenge is to silence the mind.”
Caroline Myss
I know this post is about grounding, and I am talking about work that creates high energy. But experiencing those emotions in a class is a safe space to explore what the feelings are all about. You are not going to be the only one feeling deep feels. I miss going to classes in person, because the experience is so special in a class setting.
This article on verywellmind.com is a great explainer of Kundalini Yoga.
Color in the lines
I know, I know. I resisted jumping on the adult coloring book bandwagon. But when I was going through some intense life events last fall, I ordered a book and new pencils and had at it. I have to say, it was relaxing as all heck. I ordered a book of which I liked the designs.
It felt playful and reminded me of simpler times as a kid. Times when there was no adulting and why wouldn’t you just color in your book? It is a simple form of expression. But a tactile one that is unplugged. You can color outside in the sun with a big refreshing glass of water or a warm delicious cup of tea. Anxiety reduced, check!
Try Knitting
I started knitting a few months ago and I am in love. I tried it years ago and made some scarves. But this time I went for it. I knitted booties, a hat, and even a sweater. At first, it felt like a foreign language figuring out all of the codes. It is like a computer code that you have to decipher. Thanks to YouTube tutorials, I completed all my projects. In fact, here’s my latest masterpiece! So stinkin’ cute (IMHO)!
It was soooo relaxing and comforting. The soft yarn and repetitive motions of knitting.
I love that it is completely different from my life behind the computer. The women in my family have been knitters, crocheters, needle pointers, painters, and a slew of other craftiness. I love that I’m taking part in a craft that my grandma and my mom have enjoyed.
I recommend just taking your time and do not worry about the result. You WILL have to pull out rows when you make mistakes, and you are going to hate it. I would get so frustrated when I saw a big hole when I did not notice one before and have to pull it out. But you learn from pulling out mistakes too. And the result will be better for it. You’ll have learned how to pull your irritation out of the can and keep going. I started from scratch and had to buy the basics.
Here is what I got for yarn (I love Golden Yellow), double-pointed needles, circular needles, blunt needles, placeholders. They all worked great for me and are inexpensive.
Bake Up a Storm to Reduce Anxiety
Who didn’t bake over the last year of pandemic life?
I know I did. I baked cookies, bread, a birthday cake… It is one of those domestic activities that just make you feel warm and cozy.
You can’t help but reduce anxiety. The warm oven, the smells wafting throughout the apartment, and then the nom nom! I like to bake when I don’t know what else to do with myself. Sometimes I feel a little lost with what to do with the day. It is always there to comfort you.
I have such positive memories of baking as a kid with my mom and around the holidays especially. The smells bring back that positive energy and nostalgia. If you didn’t bake as a kid or have never tried it, then now is the time to create your own experiences.
I am an official Great British Baking Show freak.
So even watching other people bake makes me feel like I’m surrounded by feel-good vibes. If you don’t know about the Tassajara Bread Book, you need to. It has easy recipes and several of them are our family favorites. My go-to for bread is always the banana walnut recipe.
Get It On!
And the best for last! Get it on. Dance in the sheets. Do the wild thing. Get hanky with your panky.
Having sex releases feel-good hormones everywhere throughout your body, duh. I’m betting that after, you won’t even remember what was causing your anxiety. At least for a little while.
Whether it is with a partner or by yourself, it doesn’t matter. If you want to have a sure-fire way to reduce anxiety, hop into bed. Or heck, wherever you’re standing, just get it on!
I hope these ideas to ground your energy and reduce anxiety will help you to combat the anxiety monster. If you have any other tips that have helped you, please let me know in the comments or shoot me a message. I will be personally grateful and maybe it will inspire another blog post.
