I'm A Clinical Psychologist: My 4 Go-To Tips For Easing Anxiety (One May Surprise You)

Perhaps this goes without saying, but we are living in Generation Anxiety—supporting your mental health has never been more important. And according to clinical psychologist and board-certified nutritionist Nicole Beurkens, Ph.D., CNS, the levels are only continuing to climb: "Anxiety is something we have absolutely seen on the rise in adults and kids well before the pandemic—although that has certainly escalated it," she says on this episode of the mindbodygreen podcast. "But I think there's a lot of specific areas that often don't get discussed or looked at." 

"Food is a big piece, and unfortunately food and nutrients don't get talked about enough," says Beurkens. We have a master list of expert-approved foods for anxiety (find it here), but Beurkens is partial to a few superstars. 

"One of my big hero foods is pumpkin seeds," she says. "They're a real powerhouse in terms of brain function." Specifically, they're chock-full of magnesium—according to research, a deficiency in magnesium can kick-start the sympathetic nervous system (and when this sympathetic nervous system is on overdrive, it can lead to increased anxiety).

Sleep is a big one. In fact, "sleep is one of the most underrecognized, underappreciated driving factors for mental health," says Beurkens. You see, when you sleep, you experience a drop in the infamous stress hormone cortisol (and an uptick in melatonin), but without a proper snooze, your body is more likely to increase cortisol levels, which, if the poor sleep is chronic, can snowball quickly. It's a common case experts see all the time: If someone is struggling with their mental health, chances are they're having issues with sleep, too. 

Here's the thing about movement: When it comes to anxiety, its role has sort of a bell curve. "There's a sweet spot with it," says Beurkens. On the one hand, "We have reams of research showing physical activity is critical for mental health, for managing anxiety, for regulating mood, allowing us to think clearly, [and] to focus." (To highlight some data: Exercise gets your heart pumping, which helps deliver more oxygen to your brain, and multiple studies2 have found that a well-oxygenated brain can help manage anxiety and depression3. Other research has found that exercise may help alleviate depression and anxiety overall4.)

On to the surprising tip: When you're dealing with periods of anxiety-inducing uncertainty (hello, pandemic), Beurkens says it's not actually helpful to tell yourself that it will all work out in the end. 

"We cannot control the uncertainty side of the scale, which is why saying, 'Oh, don't worry about that,' or, 'It will be OK,'" doesn't work—because we know it's not true," she explains. "We can't control the uncertainty. What we can control is focusing on the other part of the equation: our belief and confidence in ourselves of being able to handle it."