All Is Calm: Ways to Reduce Anxiety in 2021

If you were to rate yourself on a scale of 1 to 10, how anxious have you been feeling this year? Most would say that their anxiety has escalated in 2020 (and why wouldn’t it, given everything we’ve experienced this year). In fact, the U.S. Census Bureau provided data to NBC News to show the levels of anxiety and depression in each state so you can see where your location comes in. A key finding through their data collection is that cities, in particular, suffered the most anxiety and depression, including places like San Francisco and Philadelphia.

So as we get ready for 2021, let’s consider how we can holistically work towards wellness. This does not mean that anxiety will be reduced altogether but there are tangible strategies that we can implement in order to lower symptom intensity. In fact, sometimes just scheduling that first appointment can begin to lessen anxiety as we feel that we are taking positive action to get support.

Get your physical health checked out

Anxiety and panic are often experienced on a very somatic level (i.e. shakiness, shortness of breath, nausea) and so we always want to rule out any medical conditions that could be contributing to anxiety. In fact, the Mayo Clinic reports how heart disease, thyroid problems, and diabetes are just a few medical diagnoses that can also present with anxiety-like symptoms, so it’s important to assess for this. Thus, it's a good idea to do an annual check-up and get your bloodwork done.

Many people have postponed their wellness visits and checking this off your list in 2021 will give you peace of mind. For many, their insurance deductible starts back in January so you may want to hold off until December, especially if finances are tight right now.

Get your vitamins in order

While 77% of Americans take supplements according to the Council for Responsible Nutrition, it may be a good time to take stock of what vitamins you’re taking and what you need as your body changes. Specifically, it may be helpful to make sure magnesium is in your regimen, as it has been shown to lower symptoms of stress and gastrointestinal distress while improving sleep (according to a study done by Sartori et al.).

Furthermore, taking probiotics (whether consumed through foods like yogurt or in supplement form) has also shown reductions in both anxiety and depression, especially for those who experience IBS, according to a meta-analysis from BMJ Journals.

Cut back on the caffeine

While caffeine can have several health benefits, like improving mental alertness and potentially slowing mental decline according to a study from the Journal of Nutrition, it can also mimic panic symptoms like dizziness, heart palpitations, and stomach upset. If you’re already feeling jittery, adding caffeinated fuel to the metaphorical fire may not be your best bet.

Reduce your sugar intake

Because we often turn to sugar when we’re stressed as it may suppress the release of cortisol temporarily, according to a study from the Journal of Clinical Endocrinology & Metabolism, this can ultimately make us more vulnerable to depression. An article from Antioxidants showed how this can create a vicious cycle where we continuously seek sugar as a temporary fix, all while shifting our brain chemistry. Instead, it may be helpful to turn to fresh fruits, nuts, and proteins.

Some is better than none

Problematically, many fall into the all-or-nothing mentality with the new year. It’s impossible to have a perfect health regimen and it’s crucial that we approach our wellness from a lens of self-compassion. The harder we are on ourselves, the more anxious we will feel. Be kind to yourself and allow any anxiety to simply be. Rolling with it, rather than resisting, will help you ride it out as we step into this new year.