Anxiety / Wellness

11 Awesome Wellness Activities To Help Black Women Manage Anxiety

Anxiety is a silent killer in our society. More and more people are experiencing it every day.  Anxiety is a stress response and the activation of the flight- fight- or freezes system. Learning to manage anxiety is an integral part of the long journey of healing. And dealing with it should be done correctly and with care.

How can I manage anxiety naturally? 

There are many ways you can reduce your anxiety naturally. You can take a holistic approach to reduce your anxiety that does not involve medication. 

However, a holistic approach to reducing your anxiety does take work. And for you to reduce your anxiety, naturally, you have to be willing to put in the work. 

Learning Wellness activities that naturally reduce stress and relieve anxiety is a good start. 

11 Awesome Wellness Activities To Help Manage Anxiety 

Set Up an Exercise Routine

11 AWESOME WELLNESS ACTIVITIES TO HELP BLACK WOMEN MANAGE ANXIETY

Most people don’t know that we wake up with a certain cortisol level in our bodies in the morning. 

According to an article from the University of Michigan, cortisol levels are highest in the morning. Although, Cortisol is the hormone that is used for many good things.

 It is also the stress hormone. And as the saying goes, “too much of a good thing is not good.”  

This information is especially crucial to those who have anxiety and an anxiety disorder. Because the stress hormone is in your system, finding ways to manage it is crucial. 

That’s where excise comes in. Exercise is an excellent way to relieve, release, and manage your anxiety. Especially a good brisk walk. 

Studies have shown that a 10-minute brisk walk may be just as beneficial as a 45-minute workout. 

Furthermore, physically active people have a considerably lower rate of anxiety and depression. 

Get A Massage 

11 AWESOME WELLNESS ACTIVITIES TO HELP BLACK WOMEN MANAGE ANXIETY

We all love a good massage. But did you know it can also help with anxiety? 

According to the Mayo Clinic, a 60-minute massage can lower Cortisol in your body. 

The same study reports that massage can lower the stress hormone by as much as 30 percent

In addition, massages can alleviate the tension, muscle aches, and sleep disturbances that come from having anxiety. 

Don’t forget to go in with an open mind, minimal thinking, and a desire to relax. 

Find Time To Meditate 

Meditation is an excellent way to allow yourself to be fully present in the moment. 

Since anxiety is the anticipation of stress and fear, meditation is a beneficial way to slow down. 

Spending a few minutes a day in meditation can help you restore your calm and ease your anxiety while promoting inner peace. 

It allows you to be present at the moment and not judge the thoughts that come to your head. 

Furthermore, it helps you gain the mental strength you need to reduce your stress.

Additionally, meditation can improve your self-awareness while helping you reduce negative emotions such as fear. 

Spend Time With Friends 

Spending time with friends is a tremendous natural wellness excise that you can do to manage your anxiety. 

Spending quality time with those that you love makes you feel safe, loved, and secure. 

Face-to-face interaction floods your body with hormones that help you combat the fight-flight or freeze system. 

And yes, it has been proven to help ward off anxiety in the body. The fact of the matter is we are a human brain that needs human interaction. 

So, if your friends are supportive, safe, and provide you the space to be yourself and vulnerable, then spend time with them. 

Go On A Staycation

11 AWESOME WELLNESS ACTIVITIES TO HELP BLACK WOMEN MANAGE ANXIETY

 A staycation is any vacation time you spend at your home, in your home city, or a nearby destination. 

Staycations allow you to step back from that busy lifestyle and destress.

 It is one of those things you can do to spend some time with yourself and enjoy being at home. 

Taking a staycation is one of those wellness activities you can do that might cost little to none. 

Here’s a tip, once a month, take an extra day off before the weekend. For example, take a Friday or Monday off so you can have a three-day weekend and enjoy a staycation. 

Take Time To Breathe 

Did you know taking three deep breaths a day can help you relax? And research continues to show that one of the best ways to reduce stress is through deep breathing. 

When you breathe deeply, it sends a message to your brain to relax and calm down. The way you breathe affects your body. 

Taking the time to learn how to breathe correctly is essential. Taking a moment every day to sit still and breathe is a significant practice in the journey to managing your anxiety. 

Use Aromatherapy 

Aromatherapy is something you can use to manage your anxiety. And aromatherapy usually involves the use of essential oil. 

According to a theory, essential oils can stimulate the smell receptors in your nose, sending messages to your nervous system. 

This message then can affect the body’s chemistry and energy system subtly. 

 There are many ways you can activate your nervous system using essential oils. Some of the most common ways are to apply it topically or use a diffuser to inhale it. 

Some common essential oils that are beneficial in calming anxiety and stress are Lavender, Basil, and my favorite, Rose. 

Drink Some Tea

11 AWESOME WELLNESS ACTIVITIES TO HELP BLACK WOMEN MANAGE ANXIETY

Another great wellness practice is drinking tea. Tea, just like aromatherapy, is a great way to experience a moment of zen in your day. 

Drinking a soothing cup of tea helps to relax the body and calm the nerves. 

The best way to enjoy your cup of tea is when you are alone so that you can get in the zen zone. Make sure you have a spot to sit and a good book in your hands. 

Don’t forget to choose the proper tea for your zen moment. Teas like chamomile, mint, rose, lavender, and matcha are great for anxiety. 

Take A Bath

A nice bath is another wellness activity you can do to calm down anxiety and help you relax. 

A study shows that by increasing the core body temperature, a warm bath helps strengthen and adjust the circadian rhythms, affecting every organ, including the brain. 

The study reports that taking a bath can help improve sleep while releasing serotonin as your body temperature increases. 

As well all know, serotonin is the critical hormone that assists in stabilizing our moods, feelings of well-being, and happiness.  

This release of serotonin helps to calm anxiety and allows you to experience that zen moment. 

Here’s a tip, try drinking a nice cup of tea while in the bath and lighting some scented candles for maximum result. 

You are calm, and your body relaxed; you are also activating different senses, helping you be as calm as possible. 

Go To The Sauna 

Visiting a sauna and taking a moment to sit in the heat is a good wellness activity to help you reduce anxiety. 

Studies have shown that saunas can help alleviate moods because saunas put the body under a small amount of stress. 

This stress can help your body release more euphoric hormones to assist you while you’re in the sauna. 

Furthermore, a sauna can help lower the body’s cortisol levels. Thus helping you release stress. 

EFT Tapping 

I wouldn’t be a therapist if I did not share a wellness therapeutic practice that you can use to manage your anxiety naturally. 

EFT tapping is an alternative treatment for physical pain and emotional distress. The purpose of this technique is to create a balance in your energy system and assist in managing emotional distress and pain. 

EFT focuses on the meridian points — or energy hot spots — to restore balance to your body’s energy. 

Consequently, this technique is beneficial in calming you down and opens you up to have a higher capacity to deal with stressors. 

A great way to use this technique is to find the time in your mornings to practice it so that your day can start well. 

The Bottom Line

There are many ways you can manage your anxiety and release stress from your body. But, if you’re like many having wellness activities is a great way to manage anxiety holistically. 

Holistic activities such as setting an exercise routine, getting a massage, mediation, and more are great alternatives to medication. 

Holistic wellness activities are amazing things that you can incorporate into your everyday life. Thus making the journey to understanding and managing your anxiety easier. 

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