Let's talk about managing anxiety! Keep reading for my 3 tips.
But before we do, isn't it super cool that I can auto-schedule my emails to go out which means as you're reading this I am flying from Porto, Portugal all the way to Toronto, Canada.
I'll be back in Canada to see my family for Christmas and get my visa processed so that I can come back to Portugal and live with my boyfriend in January. Woohoo!
Fingers crossed the application process goes smoothly!
With that said, how are things going with you?
I know I've been a little anxious lately between my visa, travelling, the holidays, the new COVID variant as well as having moved to a new city in Portugal (Lisbon to Porto).
It's important to remember that anxiety isn't necessarily a bad thing. Actually, it's a survival instinct and essential that we have it because if we didn't, humans would have ceased to exist as a species.
The important thing is to be able to observe, get curious and get rational about our anxiety instead of just believing our anxious thoughts and feelings to be true.
There are a couple of tips I find useful for managing anxiety that I wanted to share with you today.
Specifically because for many of my clients when they feel anxious, they often turn to food as a coping mechanism to self-soothe (something I used to do as well).
3 Tips For Anxiety
Tip #1 If you notice you're having anxious thoughts at night, realize that your emotional brain (amygdala) is more active and less able to be regulated by your thinking brain (frontal cortex).
This means all your thoughts and fears will feel amplified at night because the part of your brain that can think rationally about your anxiety is fatigued by the end of the day.
Set aside time in your calendar for another day in the morning to come back to these thoughts when you're able to contemplate them from a better headspace.
Repeat: "I'm going to come back to these thoughts tomorrow, I know my brain is tired and I'll come up with better solutions in the morning."
Tip #2 Get a piece of paper and write down all the anxious thoughts you're having. Once that is done, I want you to cross out all the things you can't control.
For any remaining thoughts about things that you can control, write out a small action step you can take today to help you work towards a solution for it.
Tip #3 Breathe it out! Often when we are anxious we end up breathing shallow in our chest instead of deep into our belly. Shallow breathing is indicative of being in a sympathetic (fight or flight) state versus deep and slow belly breathing which actually puts us into a parasympathetic state (rest, digest and heal).
Specifically, try doing 4-7-8 breathing to trigger your vagus nerve to put you into a parasympathetic state. This happens through having a longer exhale and inhale.
Try this: Inhale through the mouth for the count of 4, hold for the count of 7 and exhale for the count of 8. Repeat 8-10x for best results!
Bonus tip! Talk to someone like me :)
I would love to support you. I big part of my coaching is helping clients to regulate their nervous system to reduce feelings of anxiety and overwhelm so that food is no longer their coping mechanism.
Curious to see if coaching is a good fit for you?
Click below to book a free 30-minute consult call!
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Now onto the rest of the Friday Food For Thought email.
Click here to read the important caption!
5 Ingredient Peanut Butter Energy Bites!
Perfect for an on-the-go snack! Give it a try and let me know what you think.
- 2/3 cup creamy peanut butter
- 1/2 cup semi-sweet chocolate chips
- 1 cup old fashioned oats
- 1/2 cup ground flax seeds
- 2 tablespoons honey
1. Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.
2. Roll into 12 bites and store in the fridge for up to a week.
Recipe via: https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/
Good Song To Feel Empowered
Emmy Meli - I AM WOMAN
Listen on Spotify
Journal Prompt For Food Freedom
Who do you have to become in order to feel free around food? How would you feel? What would you do? What would you think? What would you believe about yourself?
AND THAT’S ALL FOLKS!
What do you think? Hit reply to this email and tell me your thoughts.
Thank you so much for your ongoing support.
All my love.
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