You're listening to the 9th episode of the Humans 2.0 podcast, solo-series, FLOW! Life can get messy at times and as humans, we need to release stress to be calmer sometimes. Don't let your anxiety get to its last blow where you start having panic attacks and other bad events.

"Fear is inevitable, I have to accept that, but I cannot allow it to paralyze me."

1. Sleep 8 hours
2. meditation
3. Journaling
4. Exercise
5. Cold Shower
6. 6 Breath Exercise
7. Don’t Eat Chemicals
8. Consistently Learn and Immerse Myself

Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born, to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. (6) Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain. And this can impact your body image and bring on feelings of worthlessness and self-doubt.

Deep breathing is one of the simplest, most effective ways to calm yourself down in the midst of an anxiety-induced freakout. It stimulates the parasympathetic nervous system, which calms the fight or flight response and helps neutralize stress and anxiety.

Albertson suggests trying a simple 4-7-8 breathing technique: Exhale completely, inhale through your nose for a count of 4 seconds, hold it in for a count of 7 seconds, and exhale through your mouth for 8 seconds. Repeat about five times, or as needed.

To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads).

A 2013 randomized controlled trial published in the Journal of Clinical Psychiatry found that mindfulness meditation had a beneficial effect on anxiety symptoms and improved stress reactivity and coping mechanisms when faced with a stress challenge. (24) If you’re new to this, try guided meditation as one of your natural remedies for anxiety, which is available on YouTube and podcasts. It will help to reduce your cortisol levels, improve your sleep quality, boost your productivity at home and at work, and treat your anxiety.

Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels and ease stress and tension. People with anxiety can benefit from exercises like yoga and tai chi because they promote relaxation and involve deep breathing techniques that help to reduce stress and muscle tension.

Researchers at the University of Berkeley found that a lack of sleep can amplify anticipatory anxiety by stimulating regions in the brain that are associated with emotional processing. This means sleep deprivation can contribute to common anxiety symptoms. These symptoms include excessive worrying, and by restoring proper sleep patterns, people with anxiety can reduce feelings of fear, worry and tension. (23) Aim to get 7–9 hours of sleep every night in order to reduce stress, balance your hormones, prevent moodiness and reduce fatigue. You can also diffuse lavender or Roman chamomile essential oil in your bedroom to help induce relaxation.

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