5 helpful holistic methods to manage anxiety as a musician or creator

Learn how to take your mental health into your own hands with these five different strategies ANYONE can try to deal with anxiety.

by Randi Zimmerman from the Symphonic Blog

A lot of anxiety just can’t be helped. Many of us are already on medication, have strict diets, or avoid certain triggers that may enhance our anxiety. However, in conjunction with these, there are some natural methods that can also help to ease anxiety before it arises.  Although these may not cure you indefinitely, they may just improve your life in general. In the meantime, here are 5 holistic tips to help you out…

Limit Caffeine Intake

Caffeine has been scientifically proven to trigger the production of adrenaline. It’s no wonder that a lot of us get the jitters after too much coffee. It’s even been proven to directly cause panic attacks in people with panic disorders. Trust me, I understand how addicting a caffeine dependency can be, but trying to limit your intake really does wonders.

If you have a particularly nerve wracking task ahead of you, avoid that cup of coffee for now. After a while your body will get used to working without it, and those coffee induced heart palpitations and jitters will subside in no time.

Mindfulness / Meditation

We all suffer from various stressors in our lives. No matter how big or small, meditation is a healthy, effective and often overlooked, way to balance your thoughts and work through them accordingly.

Meditation forces you to sit down, close your eyes, and take the moment to recognize that what you’re feeling is normal and you are okay. It gives you a chance to relax your mind and take note of exactly what it is that’s causing you to feel this way. Once you accept this feeling, you can grab a hold of it, assess what you can do about it, and move past it and forward with an actionable plan.

Try this:

• Sit comfortably with the best posture you can manage. (Try sitting on a chair or on the floor with your legs crossed.)
• Breathe in through your nose for four counts. (You should count at approximately one beat per second. If you have a metronome handy, use it!)
• Hold that deep breath in your lungs for four counts.
• Exhale through your mouth for four counts.
• Hold with your lungs empty for four counts.
• Repeat.

Meditation Oak is a great meditation app for beginners and veterans alike. Many of our Sym Staff use this app and find a lot of benefits from it. Trust me, as little as 10 minutes a day can work wonders.

Aromatherapy

Aromatherapy is a personal life hack I keep in my own arsenal against anxiety. It’s been used for thousands of years to help both physical and emotional health. For anxiety specifically, there are a couple essential oils that do a great job of targeting your anxiety and keeping it at bay. The top contenders include:

• Chamomile
• Sage
• Lavender
• Lemon
• Rose
• Ylang-ylang

You can find these in conveniently packaged vials online, and they’re the perfect size to throw in your bag for on-the-go relief. Whether you take a quick sniff, run a bath with a few drops at home, or add it to a diffuser in your studio, essential oils are a common (and effective) tool for the frequently anxious.

Get Moving

Staying active is good for many reasons. Not only can getting your heart rate up help get your mind off of whatever is bothering you, but it also changes your brain chemistry to create more space for anti-anxiety neurochemicals (like serotonin, for example).

Take a walk around the block. Add some yoga into your schedule. Any type of exercise will do the trick.

CBD Oil

Let’s clarify here, CBD and THC are very different. On its own, CBD oil can be taken with little to no side effects. You can still drive your car and go about your day without feeling physically impaired, which offers a great incentive for those who need calming relief on-the-go. Although many people use CBD for chronic pain, many others have taken to utilizing it to treat their anxiety with great success.

It’s important to talk to your doctor before taking any substance, whether it be a simple multivitamin or an over-the-counter drug. If you’re looking for a natural alternative, this could be your winning ticket. Healthline did a solid roundup of the best CBD oils for anxiety earlier this year. In it, they give you some great FAQ’s, pros and cons, effectiveness, and more.

In Conclusion…

There are many other ways to keep your anxiety at bay. These are just a few that may help make your day a bit easier, naturally. In the meantime, check out these other mental health resources:

We also held a Live Q&A on “A Holistic Approach to Mental Health in the Music Industry”. If you missed it, you can check it out below…