Anxiety. That companion that has become all too frequent, especially among the younger generations – a clear sign that something is deeply amiss in today’s society.
Have you ever felt uneased since the morning until put to bed, where the night or the sleeping time was the savior after a long day? That was me for a long time. And today I can proudly say that’s not me anymore.
Anxiety has been my constant shadow since the age of 17, triggered by the daunting transition from high school to university. The unfamiliar changes, the lack of control, and the prospect of studying away from my hometown struck me as a dire threat. I found myself in a never-ending spiral of constant worry, irrational fears, and debilitating physical symptoms. It was an exhausting, hopeless battle that persisted well into my 20s.
That does not mean I no longer have any struggles nowadays, because I do, and I am constantly working on myself. But I can tell the path has smoothed out significantly, and what I used to experience is not what I am experiencing now. Each person is different, and sometimes, you overcome something, but it appears or manifests differently in your body, as the root cause is still present. In my case, a nervous system that for some reason (and that’s probably the key) has the tendency to get highly stimulated. But there are ways to put it down, to help it, and to reduce the bumps on the way. Sometimes, you need tricks and hacks while self-exploring, discovering, and truly knowing yourself, until you click the right button.
Fortunately, over the past several years, I’ve implemented a comprehensive toolkit of holistic lifestyle changes and natural remedies that have completely transformed my relationship with anxiety. While I still have moments of struggle, my anxiety is no longer the overwhelming, all-consuming force it once was. In this article, I’m excited to share the 7 life-changing hacks that have made all the difference in my journey to conquer this condition.
Hack #1: How Dietary Changes Transformed My Anxiety
As I reached the end of my 20s, I finally completed my PhD, which marked a significant slowdown in my fast-pace lifestyle. This was a pivotal moment, as I finally had the space to properly focus on taking care of myself. I had always been intrigued by natural approaches, especially after disappointments with conventional medicine, and I had begun experimenting with calming herbs to support my nervous system.
My first game-changing move was quitting refined sugar. I eliminated refined sugar, the white sugar itself that I used to have in my coffee every day, as well as any syrups, desserts, candies, and other obvious sources. But I also cut out the more subtle sources of refined sugar, like in processed snacks and meals. The debilitating ups and downs, the heavy, foggy sensation in my head – they all disappeared when I eliminated these components from my diet. We also stopped eating pasta regularly, and now we only have rice from time to time, which we mainly replace with the more nutritious quinoa.
The second transformative shift in my diet was increasing my intake of fresh, nourishing salads at every meal, while significantly reducing my consumption of red meat. I opted instead for white meats and fish, based on the recommendation of a holistic integrative expert. This simple change helped provide my adrenal system with the much-needed break it craved, slowing down the production of cortisol, the primary stress hormone. The difference was immense – it was like embarking on a new journey filled with hope and light. I cannot overstate how profoundly this dietary overhaul impacted my anxiety levels and overall well-being.
Hack #2: Adaptogenic Herbs and Supplements for Stress Relief
As I delved deeper into natural approaches for managing my anxiety, I discovered the incredible potential of adaptogenic herbs and supplements. One of the first I incorporated was rhodiola, and I was amazed by its soothing effect on my nervous system. From there, I expanded my regimen to include other powerful adaptogens like ashwagandha, as well as beneficial medicinal mushrooms such as reishi.
These natural compounds work by helping the body adapt to stress, regulating the HPA axis and promoting a healthier stress response. I also made sure to incorporate lion’s mane mushroom, which has demonstrated neuroprotective properties and is shown to support brain health – an area that is crucial when managing anxiety.
In addition, I include chaga tea, which, while not the most palatable, provides valuable antioxidant properties that are well worth the effort. And I cannot forget my morning ritual of green matcha tea – the high antioxidant content gives me a progressive, calming boost of energy, unlike the abrupt spikes and crashes I used to experience with coffee.
To further nourish my mind and body, I take magnesium and other supportive supplements, along with additional vitamins and minerals. During the winter months, I’m especially diligent about maintaining healthy levels of vitamin D3, pairing it with K2 and zinc, among other key nutrients.
Every little holistic remedy has been instrumental in my ability to manage anxiety. The combination of these natural approaches has truly been transformative, helping me cultivate a greater sense of balance and resilience.
Hack #3: The Huberman Breathing Technique: A Game-Changer for Anxiety
One of the most challenging aspects of my anxiety was the intense physical symptoms, particularly the difficulty breathing. Even when I tried various relaxation techniques, the overwhelming unease made it nearly impossible to fully engage.
However, everything changed when I watched Huberman talking about this breathing technique. This technique involves taking two short, forceful breaths through the nose, followed by a long, slow exhale through the mouth. As Huberman explains, this is a very quick way to offload the maximum amount of carbon dioxide at once. Repeating this cycle several times has an almost immediate calming effect, pure magic.
While counterintuitive, this method works remarkably well. I was amazed at how quickly this simple practice could help me regain control during acute anxiety episodes. It’s now a crucial tool in my arsenal, but I can happily say I haven’t had to use it for a long time now. I’m deeply grateful to Dr. Huberman for sharing this transformative technique.
More recently, I’ve also incorporated a morning deep breathing routine that I learned from Indra’s book, which my father gifted me. Over the past 4 months, I’ve tried to make this a consistent habit, but struggled to feel truly comfortable and at ease with the practice. However, a breakthrough came when I started incorporating the right music, creating a peaceful environment, and shifting my mindset. With soothing tones, a calming setting, and feeling better physically due to additional lifestyle support, I’ve finally gained the calmness and focus to seamlessly integrate this deep breathing into my morning routine over the last 10 days. I highly recommend this book as a valuable resource.
Hack #4: Prioritizing Sleep for Anxiety Management
Another pivotal shift in my anxiety management journey was placing a greater emphasis on sleep hygiene. In the past, I tended to be a bit of a night owl, staying up late and not getting the optimal rest my body and mind craved. But I’ve since made it a non-negotiable priority to be in bed between 10-11 pm, allowing myself time to unwind with some light reading or gentle conversation with my partner, Maciek.
I’ll admit, there are still occasions when I find myself watching something on my laptop before bed. However, I’m sure to wear blue-blocking glasses in those instances, helping to lower the stimulation levels and support better sleep. I’ve also incorporated sleep-supporting supplements, such as herbal teas and natural sleep aids, to help me fall asleep faster and stay asleep throughout the night. You can learn more about this in Maciek’s article.
I feel significantly more rested and energized in the morning thanks to these small but impactful changes. Additionally, I’ve eliminated late dinners, which were definitely contributing to my poor sleep and overall daily functioning. The combination of an earlier bedtime routine and more mindful eating habits has made a profound difference.
Hack #5: Alternative Therapies for Holistic Anxiety Relief
In addition to the lifestyle changes and natural remedies, I’ve also found immense value in exploring alternative therapies to address the physical aspects of my anxiety. Things like chiropractic adjustments, therapeutic massages, and biofrequency treatments have all played a role in helping me feel more balanced and grounded.
You see, I’ve come to realize that when the body is in a state of imbalance, it can significantly exacerbate the mental and emotional challenges of anxiety. These complementary approaches have been instrumental in addressing any underlying physical tensions that contribute to my anxiety. It’s a holistic approach that acknowledges the profound interconnectedness of the mind and body, and it’s made a world of difference in my journey.
While these therapies don’t cure the root cause, they’ve been invaluable in easing the journey and making it more manageable. By addressing the physical symptoms and restoring balance, I’ve been better equipped to work on the deeper, underlying drivers of my anxiety.
Hack #6: The Social Cure – Overcoming Anxiety by Curating Your Tribe
One often-overlooked aspect of anxiety management is the importance of surrounding yourself with the right people. I’ve found that being selective about the individuals I choose to spend time with has made a significant difference in my overall well-being.
I actively seek out friends and loved ones who are uplifting, grateful, and accepting of my perspectives and thought processes. Engaging with those who radiate positive energy and can handle my occasional vulnerability has been incredibly nourishing. Conversely, I’ve learned to minimize my exposure to situations or people that create unnecessary tension or conflict, as these can quickly become triggers for my anxiety.
It’s all about creating an environment that supports your healing and growth, rather than one that constantly drains your energy and resilience. I’m so grateful to have Maciek and a small circle of close friends and loved ones who truly “get” me and provide the safe haven I need.
Hack #7: Embracing a Slower, More Mindful Lifestyle
A key factor in my anxiety journey has been the transition to a slower-paced, more mindful lifestyle. Working remotely and moving to the outskirts of London have been game-changers, allowing me to create a daily rhythm that prioritizes self-care and presence. Gone are the days of rushing to catch the train or tube, which used to leave me feeling frazzled and on edge. I no longer seek out highly ambitious, 12-hour jobs with the pressure to demonstrate constant involvement. That’s simply not aligned with my values or health-focused approach anymore.
Instead, I’ve embraced a more comfortable, balanced way of living and working. This doesn’t mean sacrificing financial stability, but rather finding ways to thrive that fully align with my priorities. I’ve learned there are alternative paths that can provide a fulfilling life without having to climb the corporate ladder at the expense of my wellbeing. And we’re eagerly anticipating the day when we can have our own house and garden, which I’m confident will further enhance our sense of peace and connection.
Now, I have the luxury of easing into my mornings, savoring a nourishing matcha tea, and engaging in a 20-minute meditation and breathing practice before starting my workday. This intentional shift in pace has had a profound impact on my overall sense of calm and well-being. I no longer experience the constant ups and downs or the heavy-headedness that used to plague me. Slowing down has been the ultimate antidote to my anxiety.
Reclaiming My Peace of Mind, One Step at a Time
The journey to conquering anxiety has certainly been winding and challenging, but the rewards have been immeasurable. By incorporating holistic hacks into my life – from transformative breathing to prioritizing sleep hygiene, and from alternative therapies to embracing a slower, more mindful lifestyle – I’ve regained a sense of control, clarity, and inner peace.
I know firsthand the debilitating effects of anxiety, but I’m here to tell you there is hope. With patience, self-compassion, and a willingness to experiment, you can find the tools that work best for your individual needs. It’s not about perfection, but about the small, consistent steps that lead you back to balance and joy.
While my approaches may resonate, remember your journey is your own. Keep an open mind, try new things, and get to know yourself deeply. It’s in that process of self-discovery that the most meaningful breakthroughs can occur.
I am still on this path, constantly learning and refining. The challenges remain, but the progress fills me with hope. The days of anxiety suppressing my very breath are now behind me. If I can do it, so can you. Keep running the show.
This has been my story, a chapter of it. I haven’t covered every technique, as there are many more worth exploring. But I hope by sharing my most significant hacks, I’ve inspired you to embark on your own journey of reclaiming peace and joy. Share with us below any thoughts!