Anxiety hand-out

1. Breathing and Relaxation Exercises:
  – Incorporate deep breathing exercises, progressive muscle relaxation.
  – Consistently engage in these exercises, especially during times of heightened anxiety or stress.

2. Physical Activity and Sleep:
  – Engage in regular physical activity, such as aerobic exercise or yoga, to release endorphins and reduce stress and tension.
  – Prioritize high-quality sleep by establishing a consistent sleep routine, creating a relaxing sleep environment, and practicing good sleep hygiene. Sufficient sleep can improve overall mood and reduce anxiety symptoms.

3. Balanced Diet:
  – Focus on consuming a balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
  – Include complex carbohydrates from sources like whole grains (oats, brown rice, quinoa) and legumes. These foods help regulate blood sugar levels and promote the production of serotonin, a neurotransmitter that contributes to feelings of well-being.
  – Limit the consumption of processed foods, refined sugars, and unhealthy fats, as they can disrupt mood stability and contribute to inflammation in the body.

4. Omega-3 Fatty Acids:
  – Include foods rich in omega-3 fatty acids, as research suggests they may have a positive impact on reducing anxiety symptoms.
  – Consume fatty fish (such as salmon, sardines, and mackerel), walnuts, chia seeds, and flaxseeds.

5. Foods High in Antioxidants:
  – Antioxidants help protect the body from oxidative stress and inflammation, which can contribute to anxiety.
  – Include colorful fruits and vegetables, such as berries, spinach, kale, bell peppers, and sweet potatoes, which are rich in antioxidants.

6. Probiotics and Gut Health:
  – The gut-brain connection indicates that a healthy gut microbiome is essential for mental well-being.
  – Include probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, to promote a healthy gut microbiome.

7. Caffeine and Alcohol:
  – Reduce or limit the intake of caffeine, as it can exacerbate anxiety symptoms. Opt for decaffeinated beverages or herbal teas.
  – Limit alcohol consumption, as it can negatively affect mood, increase anxiety symptoms, and interfere with sleep.

8. Hydration:
  – Ensure adequate hydration by drinking enough water throughout the day. Dehydration can contribute to feelings of stress and anxiety.

9. Social Support and Self-Care:
  – Build a support system by connecting with loved ones, joining support groups, or seeking therapy to share experiences and gain emotional support.
  – Prioritize self-care activities, including setting boundaries, practicing self-compassion, engaging in hobbies, and engaging in activities that promote relaxation and joy.
  – Implement stress reduction techniques, such as journaling, practicing gratitude, or engaging in creative outlets.

Patient Guide
Faith Behavioral Health Group
Frisco, TX 75034
Faith Behavioral Health Group
McKinney, TX 75071