🌅 A Simple Daily Routine to Reduce Anxiety
Morning:
✅ Wake Up Gently — Avoid reaching for your phone right away.
✅ Breathing Exercise — Try 4–7–8 breathing: Inhale for 4 seconds, hold for 7, exhale for 8.
✅ Movement — Gentle yoga, a walk, or light stretching.
Mid‑day:
✅ Nutrition Focus — Eat a balanced lunch rich in whole foods (veggies, lean protein, whole grains).
✅ Break for Mindfulness — 5–10 mins of breathing or meditation.
Evening:
✅ Decrease Stimulants — Avoid caffeine after 2–3 p.m.
✅ Digital Wind‑down — Switch off screens an hour before bed.
✅ Bedtime Ritual — Shower, read a book, or practice a relaxation technique.
🌬️ Breathing Exercises You Can Try
– Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
– 4–7–8 Breathing: Inhale for 4, hold for 7, exhale for 8.
– Diaphragmatic Breathing: Place one hand on your chest, one on your belly. Inhale deeply so your belly expands, then exhale slowly.
🎧 Guided Meditations
– Headspace (App)
– Calm (App)
– YouTube searches: “Guided Meditation for Anxiety” or “Yoga Nidra for Calm”
– Try a daily 5–10 minute practice to reduce mental clutter.
💊 Evidence‑Based Supplements for Anxiety
(Always consult with a health professional before starting new supplements.)
– Magnesium Glycinate – Supports relaxation and sleep
– Ashwagandha – Adaptogen that helps reduce cortisol and chronic stress
– L‑Theanine – Amino acid that promotes calm and focus
– Omega‑3 Fatty Acids – Support brain health and mood
– Lion’s Mane Mushroom – Encourages focus and brain resilience
– Reishi Mushroom – Known for its calming, sleep-supportive properties
✨ Take the First Step Toward Natural Calm
Your nervous system deserves love, support, and balance. Explore our hand‑crafted, natural anxiety‑supportive tinctures, capsules, and wellness tools at Be The Change Wellness. We’ve selected only the best nature-inspired remedies to support your journey to inner peace 🌸
🛒 Shop now at: www.bethechangewellness.co.za
With love,
The Be The Change Wellness Team 💛🌿
