How to decrease anxiety 

Have you heard of preconception anxiety?  Trying to fall pregnant can be a huge rollercoaster, the small windows of opportunity, the testing, the checking, the two week anticipation, not to mention all the worry and frustration.

Anxiety around trying to conceive is a very real thing & unfortunately can have the opposite affect of actually decreasing your chances of falling pregnant.

Chronic anxiety can also lead to lifestyle factors that can affect fertility, such as poor diet, lack of exercise, and substance abuse. Additionally, anxiety can cause sexual dysfunction, making it difficult for couples to conceive.Research has also suggested a link between anxiety and decreased fertility in men. High levels of stress hormones can interfere with the production and quality of sperm.

It's important to note that anxiety alone is unlikely to cause infertility, but it can contribute to fertility problems when combined with other factors. If you are experiencing anxiety and are concerned about its effects on your fertility, it's important to seek help from qualified healthcare professionals.

7 ways to decrease anxiety

There are a number of ways to decrease anxiety, it's important to remember that what works best for one person may not necessarily work for another.

Here are some practical strategies that can help you reduce anxiety:

1. Practice mindful relaxation techniques

Techniques such as deep breathing, progressive muscle relaxation, and meditation can help calm your mind and reduce anxiety. Taking up a gentle Yin Yoga practice is also excellent for the reduction of anxiety & increased body circulation.

2. Exercise regularly

Exercise has been proven to reduce anxiety by releasing endorphins, which are feel-good chemicals in the brain.

Next time you feel that anxiety wash over head out for a brisk walk. 

3. Get enough sleep

Lack of sleep does a number on your anxiety levels, so it's important to prioritise getting enough sleep.

Spend time creating a healthy & practical sleep routine for yourself. Try for no devices after 8pm, keeping your phone out of the bedroom, doing some gentle stretching 20 mins before bed or reading a book. 

4. A healthy diet 

A balanced healthy & wholesome diet is important. Be sure to include plenty of fruits, vegetables, whole grains and lean proteins to help reduce anxiety.

5. Avoid alcohol and drugs

Substance use can worsen anxiety symptoms, so it's important to avoid drugs and limit alcohol consumption.

6. Talk to a mental health professional

If your anxiety is interfering with your daily life, then it’s time to a mental health professional. Therapist trained in this area can help you develop coping strategies and provide support.

In my work as a Holistic Therapist my focus is to support clients suffering from anxiety without judgement & ensure we find the right coping strategies for them. It is important the strategy is easy to recall & action, helps soothe the client & assists in interrupting the anxious thought pattern.  

7. Do things you enjoy

Doing things you enjoy can help take your mind off of anxious thoughts and provide a sense of fulfilment.

Remember, decreasing anxiety is a process, and it may take time to find what works best for you. Be patient and kind to yourself as you work towards managing your anxiety.

If you are suffering from anxiety, contact Natalie Kollar of EmpoweredByNat, trained Holistic Therapist & Counsellor

You can visit her website here: www.empoweredbynat.com.au

Email Natalie here: empoweredbynat@gmail.com