Feeling tense, racing thoughts, unable to unwind and switch off after a stressful day…unfortunately many women are familiar with these symptoms of anxiety. In fact, one in four of us will experience anxiety at some point.1
Mild stress and anxiety can leave you feeling out of balance. Luckily, practicing some simple techniques can help quieten the mental chatter, allowing you to relax your body and mind. Here are our favourites.
1. Get into nature
Spending time outdoors in green spaces has been found to lower feelings of anxiety.2 Whether it’s a hike in the rainforest, a picnic in a local park or nature reserve, or just pulling some weeds in your garden – get out and enjoy some time in nature and see how different you feel afterwards.
2. Be in the moment
Mindfulness involves focusing on the present moment, drawing your attention away from mental chatter and anxious thoughts by tuning into what’s happening in your environment and body. Regular mindfulness meditation reduces stress and anxiety3 and we have some tips to make developing a mindfulness practice easier:
- Begin with just five minutes a day, and slowly work your way up to 15-20 minutes (research shows this is the optimal duration for mental relaxation).
- Use guided meditations and breathing exercises to keep you focused (try InsightTimer, a free meditation app).
- Work mindfulness into your daily routine, like meditating as you wake or on your lunch break.
3. Move your body
Exercise boosts feel-good neurotransmitters that can relieve stress and muscle tension. Research also suggests that getting active can help to lessen feelings of anxiety.4 Start by easing yourself in with a few shorter sessions of an activity you really enjoy, such as dancing, jumping jacks, yoga or walking. Next, carve out some time in your schedule to make exercise a consistent habit – aiming to move your body for at least 2.5 to 5 hours per week. Asking a friend or family member to join you adds the extra bonus of connecting with loved ones who can help you feel supported as you work to improve your mental wellbeing. Having a buddy can also help with accountability and give you the extra push on days when you don’t feel as motivated.
4. Turn down the mental chatter with magnesium and lavender oil
Good quality, evidence-backed supplements are a great addition to holistically support your wellbeing. Mega Magnesium Relax contains lavender oil to help you relax and calm the mind,5 allowing you to unwind and switch off. Lavender oil is traditionally used in Western herbal medicine to relieve symptoms of mild anxiety.7 Magnesium supports muscle relaxation,6 helping to relax both your body and your mind.
In times when your mind feels too busy to relax, try these wellbeing tips and regain your calm with Mega Magnesium Relax. That said, it’s important to reach out for extra help if you need it. For more support, Beyond Blue can connect you with mental health professionals and other resources to ensure your mind and body have the tools to find balance, whenever you need to.
References
- Beyond Blue. Anxiety. Updated 2022. Accessed September 22, 2023. <https://www.beyondblue.org.au/mental-health/anxiety>
- Gerdes ME, Aistis LA, Sachs NA, Williams M, Roberts JD, Rosenberg Goldstein RE. Reducing anxiety with nature and gardening (RANG): evaluating the impacts of gardening and outdoor activities on anxiety among U.S. adults during the COVID-19 pandemic. Int J Environ Res Public Health. 2022;19(9):5121. doi:10.3390/ijerph19095121
- Burgstahler MS, Stenson MC. Effects of guided mindfulness meditation on anxiety and stress in a pre-healthcare college student population: a pilot study. J Am Coll Health. 2020;68(6):666-672. doi:10.1080/07448481.2019.1590371
- Kandola A, Stubbs B. Exercise and anxiety. Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23
- Kasper S, Gastpar M, Müller WE, et al. Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of 'subsyndromal' anxiety disorder: a randomized, double-blind, placebo controlled trial. Int Clin Psychopharmacol. 2010;25(5):277-287. doi:10.1097/YIC.0b013e32833b3242
- Barbagallo M, Veronese N, Dominguez LJ. Magnesium in aging, health and diseases. Nutrients. 2021;13(2):463. Published 2021 Jan 30. doi:10.3390/nu13020463
- Grieve M. Lavenders. IN: A modern herbal. 1931 (original publication date). VIA: Botanical.com [Internet] ©1995-2021 Botanical.com [cited 2023 Feb 21]. Available from: http://www.botanical.com/botanical/mgmh/l/lavend13.html
