I had just been certified as a life coach (May 2013) and something happened. I was worried and shared my concerns with my son with whom I always find peace… After listening to me attentively he said: “But Mom, you are a life coach and you are supposed to know how to manage such situations”. Even though I felt “shame”, I consider myself a human being like everyone else and of course I’m not immune to stressful situations… But that discussion with my son brought me back to my senses that regardless the stressful circumstances, I have the tools how to manage the situations when they occur. That’s why every coach has a coach or mentor, to keep us on track in addition to daily work we do on personal development.

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why you do it daily”. Zig Ziglar

Nowadays it is impossible to avoid stressful situations but we are able to know how to manage ourselves in order to respond to such situations. In this article I will share with you 9 natural techniques I use to manage the level of anxiety and stress, that according to brain images studies from the Amen Clinic appear at the same time in 75% of cases.

1. Food

Food is especially important to our general well-being, but in particular for brain health. It is very important to have a nutritional balance by paying special attention to the consumption of vegetables and fruits (the latter being moderate while vegetables – the whole spectrum – can be consumed without any worries. Of course it is important to consult with a nutritionist and undertake a food tolerance and metabolic type’s test.

As I shared with you on my YouTube channel, I start the day with the “Juice of Life” which is based on vegetables and green apple (you can watch the video on FB or YouTube at anilabashllari). I use a full glass daily for a period of 3 months and then I do a break. However, I started to follow my body and how I feel. Sometimes I can use the “Juice of Life” for a whole day as fasting. Be creative a follow your own body’s needs. After the juice I consume a healthy breakfast, eg: 1 boiled egg, ¼ avocado, a little cheese, 2-3 grains of pomodorini and a slice of whole meal bread (the latter not always).

So, my recommendation is to consume lots of vegetables, fruits in moderation, eliminate ready meals and those with preservatives. It is recommended to consume fish and poultry if you have proteinic metabolism but what is important is to monitor yourself and how you feel. That also determines the amount and composition of food you consume.

Ph test paper is often used to monitor the level of acidity in the body, and if the body is acidic try to increase the consumption of alkaline foods (mainly vegetables and fruits).

2. Breathing

The breath is the node that connects us to life, but most of us have do not realised its importance and even worse do not know how to breathe – I have specifically addressed the topic of breathing in my programs Life 2.0 and the Mindset for Success.

Breathing affects the clarity of the mind, blood circulation, oxygenation of the brain and body, reduces stress and creates harmony in our body, removes dependence on certain foods, eliminates sweating or heat during menopause, a better sleep and so on.

Nowadays information is only a click away from you. On youtube you can find various videos on breathing. I will soon prepare a video with a breathing technique which calms me down immediately as well as clarifies my thoughts.

3. Exercises

The importance of exercise and physical movements is already understood by everyone. The difficulty though lies not in the understanding, but in the commitment to take actions.

Not everyone enjoys the gym, and today there are many different forms and ways to exercise at home. I personally exercise daily, for a minimum of 30 minutes at home choosing online training programs for my age.

4. Ozone Therapy

The pandemic was one of the most difficult situations people faced after World War II, especially fighting with something that was “invisible”.

Ozone therapy has been known for a long time but as I pointed out the pandemic highlighted it usage. This therapy is based on the creation of O3, or ozone known as activated oxygen, which contains 3 oxygen molecules. This therapy has been used since the beginning of the 20th century and has been used in countries such as Russia, Italy, Germany, Cuba, Mexico, etc. It is also approved in some US states. It is known as a very safe therapy and is applied in cliniques under correct protocol of specialised personnel.

Some benefits of ozone therapy:

• Improves the immune system
• Antibacterial, Antifungal and Antiviral
• Helps in the recovery of damaged brain cells
• Reduces the risk of recurrence of heart attacks
• Helps detoxify the body
• Heals chronic wounds
• Relieves pain
• Oxygenation of body cells
• A beautiful and healthy skin

P.s Consult your doctor first about your health situation.

5. Manage negative thoughts

Negative thoughts are also one of the main reasons why we feel anxious or stressed. It is not that easy to think positively as our brain is designed to focus on problems and what is not working. But we have the opportunity to train the brain by focusing on the positive and what works in our lives. And one of the techniques that helps us in this regard by significantly reducing the level of anxiety and stress is the Gratitude Journal, about which you can read below.

6. Keep a diary of gratitude

I first heard about the Gratitude Journal from my personal coach in 2013, when she suggested I write down every day what I was grateful for. For the courtesy I replied with a yes, but of course I did not start it immediately as it seemed to me a little weird and funny. But one day I decided to give it a try out of curiosity and since May 2013, the Gratitude Journal is part of my daily ritual. If sometimes things don’t go as I expect them, I immediately become aware that I have neglected my Gratitude Journal.

This is already known as a highly effective technique to shift the focus from negative thoughts to positive ones. Certain studies show that if you apply it even for 7 days in a row you will see changes in your thoughts and start feeling better because of positive thoughts.

7. Meditation

Since the benefits of meditation are so great, there is no need for debate and discussion. Many universities and research centers have already studied it and one of the benefits of meditation is the reduction of anxiety and stress. According to Johns Hopkins University about 30 minutes of meditation a day helps improve the symptoms of anxiety and depression. For more information you can read: https://www.hopkinsmedicine.org/news/media/releases/meditation_for_anxiety_and_depression

I know some of you would list excuses of not having 30 minutes a day to meditate. The first answer that comes to my mind is that if you do not have time today for your well-being, you will certainly have time for the doctors tomorrow !!!

Follow me in the next article and I will share a 1 minute technique that brings an immediate relief of anxiety and stress.

8. Healing frequencies

Our ancestors had understood for centuries that sound has a great impact on our human dimensions. But what are these healing frequencies? Healing frequencies are certain sounds used as part of therapy to influence brain waves in healing our human dimensions and specifically healing insomnia, anxiety, depression and other nervous system disorders (supported by many scientific studies of recent decades) .

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration …”

Nikola Tesla

9. OM Technique

A very popular technique in Yoga is also the Om or Chanting technique, which is not just a sound but is considered the “wave” of the universe. OM is a powerful sound found within us and is considered a “sacred” practice in Hinduism, Buddhism, Sikhism and Jainism. OM is called the first sound of the universe. You can sing OM silently or aloud. There are many benefits to this technique, and one of them is the reduction of stress and anxiety.

*These are natural ways to reduce anxiety and stress but do not represent a substitute for medical treatment.