Your Christmas Day feasting game plan

 

Prep yourself this Christmas with our extensive game plan that will see you enjoying the festivities without the guilt. Stephanie Osfield writes.

 

Christmas dinner is one of the biggest culinary deals of the year. If you only had to navigate that one day, things would be sweet – but it’s the drinks and parties and picnics and BBQs throughout the festive season that can bite. This means you’re out of your usual routine and not always cooking. You don’t want to look like you’re being all bah-humbug and not getting into the Christmas spirit, so you’ll be eating festive food. But you also don’t want to spend each event battling recriminations because you had too many chocolates.

Overthinking it? Absolutely not. Recent research published in The New England Journal of Medicine showed that in Germany, Japan and the US, holiday celebrations such as Thanksgiving and Golden Week do lead to weight gain. But the biggest kilos spike across the board occurred in the 10 days after Christmas. During this time, Germans gained an average 0.8 kilograms, Americans 0.6 kg and Japanese participants an average of 0.5 kg. And although most of those study participants shed roughly half of that weight, some of it remained. Consider the cumulative impact over time (the term ‘kilo creep’ persists for a reason).

If you’re torn between sanctioned excess and an ascetic festive season with BYO almonds, follow our experts’ plan to have your Christmas cake and eat it.

1. All Or Nothing Thinking

 

You Think: ‘I just broke my eating rules – I might as well eat whatever I want for the rest of the night.’

The Fallout:

“All or nothing thinking is a worrying cognitive distortion that contributes to overeating,” says Sarah McMahon, psychologist and body image expert at Sydney’s BodyMatters Australasia. “It can lead you to eat far more than you would have done if you had just given yourself permission to have a little of what you like.”

Your Christmas Comeback:

» Be compassionate towards yourself: “The fact is that most of us will eat more ‘sometimes’ and ‘occasional’ food at Christmas time,” says McMahon. “The best thing to do is to allow yourself this pleasure, enjoy the food and trust that you and your body can handle it.”

» Eat mindfully: “When you slow down to savour each mouthful of food, you not only enjoy it more, your body and mind connect, so you start to notice when you are full,” says McMahon.

» View treats as a temporary detour: Yes, last night you had garlic bread and canapés. And today? You’re back on your usual track, eating three healthy meals and healthy snacks.

» Plate up your snacks: Even at parties where you can bring a food contribution like sushi and paper plates to serve it on. “This helps you to see how much you are eating so it is easier to realise when you’ve had enough,” says dietitian and nutritionist Rebecca Gawthorne.

» Serve your leftovers to go: If you’ve had friends over for dinner and know you won’t be able to resist the rest of the cheesecake or lasagna, serve it into take-away containers and send your guests home with the leftovers.

 

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2. Nostalgia

You Think: ‘I love fruit pudding, mince pies, White Christmas and the turkey stuffing – they all remind me of when I was a child and how easy and uncomplicated life was.’

The Fallout:

“Christmas foods typically have many layers of emotion attached to them,” says McMahon. “Firstly, some of the foods on offer, such as crackling or Christmas pudding, are things you only eat once a year. This in itself can make the food more desirable.

“Often we feel comfort and nostalgia in relation to Christmas food. Unfortunately this can lead us to keep eating more and more to fill an emotional void with food, when in reality, eating that is driven by emotions and not hunger is rarely satiating.”

Your Christmas Comeback:

» Reality check: “Ask yourself  ‘Am I hungry?’ and, in particular, ‘What am I hungry for?’”  suggests McMahon. “If you know that what you really crave is closeness or connection, honour those feelings and respond to them. Talk to your partner or a trusted sibling about your feelings or write them down. Satisfy those emotions but don’t feed them. Ask someone for a hug or do something nostalgic – look through old photos, or maybe write a journal about your feelings.”

» Give old favourite foods a health spin: For example, if you associate Christmas with fizzy drinks, buy some mineral water and add a dash of a colourful juice like grape juice. Or if Christmas chocolate was your favourite thing, still have a little, but make it a handmade dark chocolate so that it looks amazing (and has health benefits for your heart), and only eat two.

» Channel your inner child: Engage in some games you used to play as a child rather than hoeing into the food. Try board games such as Scrabble and Monopoly, or charades, or picnic games like tag and stuck in the mud.

 

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3. Using Food To Self-Pamper

You Think: ‘I’ve had a really difficult year and I deserve to give myself this reward of lashings of yummy food and wine.’

The Fallout:

“Using food as the ultimate holiday treat puts food on a pedestal, as though it can magically fix everything that’s not working in your life and make you feel better,” says McMahon. Fast-forward a few hours after the chocolates and chips or second serving of dessert and you will still be carrying the same emotional baggage. But now you’ll have some food guilt to add to it.

Your Christmas Comeback:

» Take just a few bites: Serve yourself a little of the foods you wouldn’t normally indulge in but just take a few bites to satisfy you and don’t eat the rest. Or enjoy just a small sliver of dessert. Research from Cornell University shows that people who eat small serves of treat foods feel just as satisfied 15 minutes later as those who ate far bigger portions. Another study at Stanford University has found that people who ate only three salty crackers were more satisfied than those who ate 15 crackers.

» Seek non-food rewards: Treat yourself to a few great books for Christmas and daily indulgences over the holidays such as enjoying breakfast al fresco or going for a sunset walk with all the family. “Remind yourself that the major perks of Christmas are not the meals but spending time with family and friends and enjoying a break from work,” says McMahon.

» Avoid second serves: Instead, have a tall glass of water or a nice hot cup of tea. If that doesn’t work and you still feel hungry, go back to have a second serve of salad and vegetables.

 

 

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4. Suffering Clean Eating Fatigue

You Think: ‘I’m tired of being good. I’m going to feast all through the holidays and work it off at the gym later.’

The Fallout:

“Gorging yourself during the holidays and thrashing yourself at the gym later is a dangerous trap that perpetuates an unhealthy and disconnected relationship between food and your body,” says McMahon. “A feast and famine kind of approach is not helpful to maintaining a healthy weight.” Losing weight is also a trickier prospect than many people realise so you may find that your holiday weight does not all come off, even if you’re working out hard and eating clean.

Christmas Comeback:

» Stick to your usual eating pattern: “If you’re eating out, choose the grilled fish and vegies instead of the creamy pasta," says Gawthorne. Meanwhile, skip foods you would never normally have, such as soft drinks, bread rolls at dinner, gravy and sour cream on your potatoes.”

Eating at a friend’s house? Offer to bring a huge salad so that you can serve a big plate of that and eat less of the more kilojoule-laden healthy fare.

» Work out as usual: Abandoning your exercise routine at the very time of year that you normally eat more doesn’t make any sense. “Exercise makes every cell more sensitive to insulin, so glucose enters your cells more easily,” says Christine Armarego, exercise physiologist from Sydney’s Glucose Club. “This means your pancreas doesn’t need to send out as much insulin to manage your blood glucose levels.” In turn this helps to reduce weight gain over the festive season.

» Remember – this effect is dose-dependent. “Twenty-four hours after you work out, your insulin sensitivity peaks,” Armarego explains. “Within 48 hours it has returned to what it was. That’s why daily exercise is best to keep insulin sensitivity at its highest. If you can’t manage that, try not to let more than 48 hours pass between exercise sessions.”

By contrast, if you’re a couch potato all holidays, “Higher glucose levels and insulin can lead to increased fatigue and make it harder for your body to access fats stores to burn for energy,” Armarego says.

So keep up some kind of exercise all through Christmas. And if at all possible, exercise on Christmas day – either by engaging in a workout after the present opening, or by enjoying a long family walk over lunch.

 

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5. Starving to Save Up Kilojoules

You Think: ‘I purposely haven’t eaten a thing all day so that I can let my hair down at Christmas lunch.’

The Fallout:

“This is a classic Christmas mistake,” says Gawthorne. “You are likely to be so ravenous that you serve a huge portion and then go back for seconds, which could cause a huge kilojoule blowout.”

Christmas Comeback:

» Eat three meals: Have a simple breakfast of eggs and rye toast and eat a salad for lunch. This will ensure you’re not starving with hunger and supersize your helpings at Christmas functions and then regret it the next day.

» Go for vegies first: “Serve a stack of salad and vegetables (at least half your plate) first then serve the other foods,” Gawthorne suggests. “The more vegies you eat, the more nutrients and fibre you enjoy and the less likely you will be to overindulge in other foods. It will also help portion control the other high-kilojoule foods because you will only have a little room for them on your plate.”

» Choose a smaller plate: Put a larger plate underneath it so it has the illusion of looking even bigger. When you serve your meal, you will feel that you are eating a huge feast even though you are not overdoing your intake of kilojoules.

» Pick three favourites: Rather than go for everything from the roast potatoes and gravy to the crackling, pick three favourite high-kilojoule foods to really savour in small portions. Then fill the rest of your plate with super-healthy salads and vegetables.

 

 

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6. Using Alcohol to Unwind

You Think: ‘That champagne is really giving me a nice buzz after weeks of stress. I’m going to help myself relax by having a few more.’

The Fallout:

Because it’s a drink, we often completely ignore that alcohol can pack a powerful kilojoule punch. “Beer, wine, spirits and cocktails are all high in calories and devoid of any good nutrition, so there is no nutritional benefit gained from consuming them,” says Gawthorne.

“While I don’t think there is too much of an issue with consuming small, safe amounts of one to two standard drinks of alcohol on social occasions, it’s important not to look at Christmas and New Year’s as an excuse to drink to excess. This will lead to weight gain and could cause potential health issues (such as hangovers and stomach irritation).”

Remember, alcohol often comes alongside foods like salty nuts and chips that may be harder to resist once we’ve had a few. “And if you’re feeling worse for wear the next day, you may also indulge in a big fatty breakfast,” Gawthorne adds.

Christmas Comeback:

» Make a trade-off: Decide how you are going to spend your kilojoules before each function. “If you want to indulge, for example, in a slice of your favourite Christmas cake after dinner, then you won’t want to be drinking lots of alcohol,” Gawthorne says. “Or if you want to enjoy a few alcoholic drinks, then you might need to forgo the dessert or avoid the high-kilojoule cheeses after dinner.”

» De-stress without alcohol: Not only is the lead-up to Christmas rushed and stressed for many people, but being with family is often super stressful too. So take time to stop and recharge your batteries. That may mean you engage in daily meditation, a morning swim or time out to read a book from cover to cover. The less stressed you are and the more enjoyable your Christmas holiday, the less likely you are to use food as a Christmas feelgood crutch.

 

NEXT: Beat the Christmas snacking blowout with these top tips. 

 

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5 health benefits of macadamias

 

Macadamias are a rich source of monounsaturated (omega-3) fatty acids and come with a host of health benefits in just one handful. Whether you eat them as a snack or use them in a recipe for added crunch, here are five reasons why you need this healthy tree nut in your diet and two delicious recipes to get you started. 

 

 

1. Gives you a dose of antioxidants which boost the body’s natural defenses

2. Naturally gluten-free, low in sugar and very low in sodium

3. Lowers blood pressure and cholesterol, keeping your heart healthy

4. Contributes to strong and shiny hair and nails

5. Contains vitamin B1, magnesium and potassium for increased energy and muscular function

Wondering how to incorporate this healthy tree nut in a recipe? Try these tasty picnic recipes courtesy of Australian Macadamias.

 

Macadamia, pumpkin and blue cheese tartlets (picutured above)

Makes 6

These tasty tartlets use store-bought pastry, so they’re quick and easy to make. The pumpkin, blue cheese and coriander combination makes them a classy work lunch option, or the ideal addition to a long and leisurely picnic. But don’t be fooled by their simplicity – the golden macadamias on top ensure they’re anything but ordinary.

Need:

300g pumpkin, peeled and cut into 1cm pieces

2 tsp oil

450g pack store-bought short-crust pastry

2 eggs

¼ cup thickened cream

50g blue cheese, crumbled

¼ cup coriander leaves, chopped, or chives if you prefer

¼ cup macadamia halves

Do:

1. Preheat oven to 180°C.

2. Place the pumpkin pieces on a small tray and drizzle with oil. Roast for 15 minutes, or until just soft.

3. Place pastry on a lightly floured work surface and cut out 6 x 14cm rounds, to fit tartlet tins. You may have slightly smaller or larger tins, so cut according to your size. Press the pastry circles into the tins.

4. Cut 6 rounds of baking paper to line the pastry. Line the pastry and weight with pastry weights or an appropriate weight – rice or dried chickpeas work well. Bake for 5–7 minutes, remove from the oven and set aside to cool slightly. Remove the baking paper and weights.

5. Whisk together the eggs and cream. Pour the egg mixture into the empty tart shell so that it comes halfway up the sides. Divide the pumpkin and blue cheese between the tarts and sprinkle with coriander. Dot with macadamia halves and return to the oven for a further 5–7 minutes, until puffed and golden.

6. Serve warm or at room temperature.

Macadamia and three seed crackers recipe

 

 

Makes 24

These deliciously moreish crackers are perfect with cheese and add a little macadamia magic to any picnic platter. Best of all, the super-easy, blend-and-bake recipe means you can whip up a batch in no time and hit the picnic rug sooner!

Need:

¼ cup wholemeal flour

¼ cup oats

½ cup macadamias

2 tbsp poppy seeds

2 tbsp sunflower seeds

2 tbsp sesame seeds

3 tbsp water

Do:

1. Preheat oven to 180°C.

2. Place all the ingredients except the water in a blender. Blend until the mixture resembles fine crumbs. Note that many of the sesame seeds and all the poppy seeds will still be whole.

3. With the motor running, add the water a tablespoon at a time until the mixture comes together and forms a ball. Place the ball on a sheet of baking paper that will line a baking tray.

4. Flatten the ball to a rectangle about 1cm thick. Place a large piece of plastic wrap over the flattened mixture and roll out to a 2mm thick rectangle with a rolling pin. Remove the plastic wrap and use a ruler and knife, or a pasta cutter, to score the flattened dough to create small, cracker sized rectangles.

5. Transfer the dough and baking paper to a tray and bake for 8–10 minutes, until the edges have started to go golden and the inner areas are cooked. Remove and cool for 5 minutes on the tray before gently breaking into pieces along the score lines and transferring to a wire rack to cool completely. Store in an airtight container.

This piece was produced in partnership with the Australian Macadamias.

NEXT: Packed with nourishing good fats, here are 11 other healthy nuts to add to your healthy eating regime.

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Chocolate mint smoothie recipe

Get your protein fix with this chocolate mint smoothie courtesy of our friends at Activated Nutrients. 

Ingredients (makes one smoothie)

• 1 scoop Activated Nutrients Daily Protein Raw Cacao
• 1 ripe banana
• 2 tbsp cacao powder
• 1 cup milk of choice (almond, soy, dairy, etc.)
• ½ cup frozen blueberries
• 10 mint leaves (plus a few more to garnish)
• 1 tbsp cacao nibs to garnish (optional but does add a brilliant crunch!)

Method

1. Blitz all ingredients (except garnish mint and cacao nibs) in blender until smooth.

2. Pour into glass and garnish with mint leaves and a sprinkling of cacao nibs.

 

NUTRITION (per serve)

Protein: 21g // Fat: 10.5g // Carbs: 40g // Calories: 290

 

 

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8 post-workout meal ideas

 

Studies show that proper nutrient timing can benefit workout recovery, muscle growth, athletic potential and body composition. Here, accredited sports dietitian, Jessica Spendlove shares her top post-workout meals.

 

 

Breakfast

• Poached eggs with grilled ham off the bone, avocado and two slices of wholegrain or spelt toast.
• 200 grams of Greek yoghurt (Chobani) with half or one cup of oats, and some berries and sliced almonds.
• A breakfast smoothie consisting of your milk of choice, a couple of scoops of Greek yoghurt, a frozen banana, sprinkle of cinnamon and half a cup of oats.

Dinner

• Between 150-200 grams of salmon or chicken with 200 grams of sweet potato and as many steamed greens as you like.
• Between 150-200 gram of lean protein with one cup of brown rice and a side salad.

Snacks

• A frozen fruit smoothie with your milk of choice, nut butter and Greek yoghurt.
• 200 grams of Greek yoghurt with sliced fruit and nuts.
• A protein shake made with a base of your choice (water, coconut water or milk) and a piece of fruit to provide fibre.

NEXT: Not sure what protein to go for? Read all about them here.

 

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Strengthening shoulder workout

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.

 

The why

 

This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym.

The do

Complete 12 reps of each exercise one after the other, with little to no rest in between. Begin with two rounds, working your way up to four rounds as you become stronger and fitter. Rest for 60 to 90 seconds between each round. 

 

Model/Workout: Karey Northington // northingtonfitnessandnutrition.com

Photography: James Patrick // jamespatrick.com

 

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Front raise with body bar

 

 

 

Start by holding the body bar with a pronated grip and hands shoulder width apart, elbows slightly bent. Raise bar to chin height engaging anterior deltoid. Control bar back to start position. 

 

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Dumbbell shoulder press

 

Lift dumbbells and rotate hands so palms are facing up. Start with dumbbells even with your ears and press overhead without letting the dumbbells touch. Return to start position and repeat.

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Dumbbell lateral raise

 

Hold dumbbells at sides, palms facing your body and elbows slightly bent. Raise arms leading with your elbow and small finger to shoulder height. Lower slowly to starting position and repeat.

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Bus driver

 

Holding a plate on each side, raise to chin height and rotate plate from side to side. Lower and repeat.

Tip: challenge yourself by doing 12 front raises alone with the plate to pre-fatigue the muscles, and then holding the plate in the top position to complete reps rotating the plate. 

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Low plank to high plank

 

Start in a low plank position on your forearms, with your feet shoulder width apart and your lower back flat. Push your body up into a high plank position, first onto your right hand then onto your left. Lower yourself back down to the low plank position one arm at a time.  Repeat, alternating which arm pushes up first.

 

 

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Top stress management techniques

 

Learn how to cope with stress by eating healthy and taking a closer look at your nutrition.

 

“The right diet is crucial for managing stress,” says health coach and wellness blogger Nic Makim. “Eat regularly and consume yoghurt and low-fat milk to boost your calcium levels and settle your nerves. If you have an intolerance to dairy, make sure you’re getting enough calcium and magnesium from other food sources. Chamomile tea is an age-old tonic to relax and soothe – you may also want to consult a naturopath about herbal support to help decrease the impact of stress on your brain and body.”

Eating right will supercharge your body’s natural immune and healing systems, and exercising regularly goes a long way too. Breathing, meditation and visualisation exercises can help you let go of anxieties, and there is strong evidence to suggest that yoga therapy and meditation help reduce stress and its associated symptoms.

A 2014 study published in JAMA Internal Medicine found that mindful meditation can help ease psychological stresses such as anxiety, depression and fatigue, and therapeutic yoga programs were also shown to reduce markers of stress and inflammation.

More importantly, recognise that some stress is inevitable.

“If you have unproductive worries, try to remember that as much as we may strive to, we are never going to rid our lives of stress entirely,” says Dr Lishman. “Stress is a vital part of being alive. In fact, without feeling stressed now and again, we would be so carefree and blasé about everything that we would have been killed off years ago! It’s not stress itself that matters; it’s what you do with it that counts.”

The symptoms that we associate with a stressful lifestyle such as sleep deprivation, social isolation, weight gain and major depression are all associated with higher rates of heart disease. It is clear, therefore, that finding effective stress management strategies is essential to our overall health and wellbeing.

 

However, don’t stress about it! Just concentrate on the following:

• eat nourishing foods to meet the nutritional demands of the body
• exercise regularly to naturally reduce your cortisol levels
• unplug from digital devices when you need to chill out
• pay active attention to your emotions
• distinguish between problem-solving thoughts and the unproductive ones that simply make your mind race faster
• disengage, but don’t detach from your feelings

Find a balance between rest and activity, and create a maintainable chill-out routine for when you get home to prioritise calm and relaxation.

“Tuning in to your beautiful body is always at the top of my agenda with all my clients,” says Makim. “I’m also loving this whole mindfulness trend at the moment. Less judgement and negativity and more acceptance and appreciation go a long way towards managing stress and life in general.”   

In other words, when you’re stressed you’re unable to function at your full potential, so make time for yourself. We can’t stress that strongly enough.

 

 

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Raw caramel slice with ‘shortbread’ base

Whether your sweet tooth needs a 3 pm fix or you’re looking for something delicious to serve the gals over afternoon tea, we’ve got you sorted.

This low-sugar caramel slice courtesy of Health Synergy is a refined sugar-free and vegan alternative that’s just as tasty (if not more) as the high-sugar version.

 

Ingredients (makes 12)

• Shortbread
• ½ cup buckinis, ground to a flour
• ¼ cup cashews, ground to a flour
• ⅓ cup desiccated coconut
• 2½ tbsp coconut butter or coconut oil, melted
• 1 tbsp coconut nectar
• 2–3 tbsp boiling water

Caramel

• 1 cup medjool dates, pitted (soak in warm water for a few minutes to soften)
• 1 cup raw cashews
• ¼ cup coconut butter or coconut oil, melted
• ¼ cup hot water
• 1 tbsp hulled tahini
• 1 tbsp mesquite powder, optional
• 1 tsp vanilla bean powder
• ¼ tsp Himalayan salt

Chocolate

• 100 grams raw dark chocolate (we use Loving Earth 85%)

Method

1. Combine all base ingredients in a large mixing bowl. Mix well until it starts to stick together (it is easiest to use your hands to make sure it is well combined).

2. Press into the base of a greased and lined baking tray and place in the fridge while you make the caramel.

3. Combine all caramel ingredients in a high-power blender, blend until smooth and creamy.

4. Spoon on top of the base, spreading evenly.

5. Place in the freezer for 2–3 hours or until fairly firm.

6. Using a double saucepan, melt dark chocolate in a shallow saucepan and spread melted chocolate on top of the caramel.

7. Return to fridge for another 10–15 minutes to allow chocolate to set.

8. Using a sharp knife, cut into small slices, serve and enjoy.

 

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Spiced post workout shake

 

Get your protein fix post workout with these delicious spiced shake by personal trainer Tegan Haining.

 

Ingredients

• ½ cup roasted sweet potato 
• ¼ tsp cinnamon
• ¼ tsp cardamom
• ¼ tsp ginger
• ½ cup ice
• 1 cup almond or coconut milk
• 1 tbsp maple syrup
• 1 tsp vanilla extract 
• 1 scoop BSC Naturals Vegan Protein

Method

Blend well to combine, drink immediately.

 

NUTRITION (per serve)

Protein: 48.2g // Fat: 10.7g //Carbs: 39.9g // Calories: 448.05

 

 

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4 spices to spice up your meals and their health benefits

 

A spice a day may help keep the doctor at bay according to recent research. So add these to your personalised meal plan to help make food more flavoursome:

 

Wasabi: boasts anti-bacterial and anti-fungal effects in your digestive system and may also help reduce the risk of blood clots and cancer.

Chilli: women who eat meals containing chilli have fewer spikes in their glucose levels after food, lessening their risk of weight gain and type 2 diabetes, according to research at the University of Tasmania. Capsaicin, which gives chilli its spicy punch, speeds up our metabolism. Research suggests it may also reduce bad LDL cholesterol, help combat prostate cancer and blitz the bacteria that cause stomach ulcers.

Turmeric: in India, where they call curry ‘the spice of life’, the incidence of Alzheimer’s is lower. Turmeric, one of the main curry ingredients contains curcumin which helps reduce the build-up of damaging proteins that cause Alzheimer’s. Further studies also suggest that turmeric can reduce spread of breast cancer and joint swelling caused by arthritis.

Cayenne Pepper: boosts circulation and stimulates the production of hydrochloric acid in the stomach, aiding digestion and in some studies, reducing minor heartburn.

 

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Treatment options for coping with stress and anxiety

Everybody has moments of anxiety, deep worry and high stress; here are a few treatment options available during those times.

Counselling

 

The good news is that treatment for anxiety – for those that seek it out – is usually successful. Your first port of call is your GP to discuss your options and receive a referral to the best psychologist or counsellor, for your needs, in your area.

“The most recommended psychotherapy for anxiety disorders is cognitive behavioural therapy,” says Rudy Nydegger, psychologist and author of Dealing with Anxiety and Related Disorders.
“It is not a template therapy method where each patient and each disorder is treated in a predictable and specific way. Rather CBT is an approach that relies on the use of many different techniques that are designed to deal with each unique situation and individual and focus primarily on the changing of particular behaviours, developing better strategies for managing troublesome situations, and learning how to think about, perceive and interpret circumstances in ways that lead to a healthier adaptation to conditions that are producing the symptoms.”

This could include learning how to self-monitor symptoms, relaxation and breathing retraining, and experimenting with behaviour, visualisations and relapse prevention techniques. While it’s not a quick fix – compared to medication, for instance – it will ultimately produce longer-lasting results.

“Using cognitive rehearsal and imagining how to do things differently help a patient to initiate new behaviours,” says Nydegger. “A technique called reframing is frequently employed to help people learn new ways to think about particular problems or situations.”

Mindfulness

A meditative practice of mindfulness-based stress reduction (MBSR) is increasingly used as part of a holistic approach to the treatment of anxiety, as well as for chronic physical illness and pain.

“Mindfulness is a way of noticing how our attention gets pulled in different directions, and it’s a way of practicing the gentle, persistent art of returning our attention to the present moment,” says Dennis Tirch, cognitive therapist and author of Overcoming Anxiety.

“Mindfulness training has been demonstrated to be an effective treatment for a range of psychological problems, such as depressive relapse, anxiety and emotion-regulation difficulties. By developing our ability to be mindful, and by learning how to apply mindfulness to more healthy methods of coping with stress, we may become able to change our habitual and unhelpful responses to anxiety.”

Talk to your psychologist about mindfulness training and check out some of the free mindfulness meditation apps available.

Lifestyle changes

Is your lifestyle increasing your vulnerability towards anxiety? For a majority of anxiety sufferers, the answer is a resounding ‘yes’. Perhaps it’s time to de-clutter, delegate and slow down.

“If you feel that your life is spiralling out of control – with too many demands from your work, home, partner, family and friends – maybe it’s time to simplify,” suggests Wendy Green, author of Anxiety – a Self-Help Guide to Feeling Better. “If you regularly feel under pressure and stressed because of a lack of time, try reviewing how you structure your days. Keep a diary for a week to see how you spend your time and then decide which activities you can cut out or reduce to make more time for the things that are most important to you.”

It won’t hurt to be a little selfish, occasionally, for the sake of your mental health.

“Try saying ‘no’ to the non-essential tasks you don’t have time for or just don’t want to do,” says Green. “It’s a little word, but it can dramatically reduce your stress levels. If you find it hard to say ‘no’, then perhaps you need to develop your assertiveness skills.”

Diet

Nutrition can have a powerful impact on anxiety, for better and for worse, and can form an important part of an overall approach to rehabilitation.

“We use a number of therapies to treat anxiety, including exercise physiology, psychology, nutritional, medical and naturopathic support, gut health work and detoxification support for clients dependent on alcohol, medications, illicit drugs, sugar and caffeine, which we see a lot of in people living with anxiety,” says Pettina Stanghon, founder of mental health rehabilitation centre Noosa Confidential.

Dr Malcolm Clark, Melbourne GP and author of Doctor in the House, says that stress and anxiety play a major role in irritable bowel syndrome, both in triggering and worsening symptoms, including bloating, abdominal cramps, flatulence and loose, frequent bowel motions or constipation.

“Sufferers often report the return of their rotten symptoms when they are under increased stress at work or at home,” he says. “Depressed or anxious people seem to suffer from this problem more often than the rest, suggesting these may also be causes.”

To combat ‘gut anxiety’, eat a low GI diet (which also helps regulate blood sugar levels), reduce fatty foods and alcohol, and increase fibre intake.

Exercise

Developing a healthy exercise habit is highly complementary to an overall anti-anxiety approach.

“Exercise is likely the oldest form of self-management of anxiety, although alcohol is a close second,” says Bret Moore, psychologist and author of Taking Control of Anxiety. “Numerous studies have been conducted over recent years showing that exercise alone, or in combination with psychotherapy, is effective in reducing anxiety associated with a variety of anxiety disorders.”

In fact, one study found that regular exercise can be as effective as medication in people with panic disorder.

“Vigorous and sustained physical activity promotes the release of endorphins: neurotransmitters in the brain that promote a sense of euphoria and contentment,” says Moore. “This phenomenon allows joggers to overcome fatigue and pain during long-distance running.”

Medical support

A number of medications are available that provide effective relief – but not a cure - from anxiety. The first option, usually, are SSRI’s (or selective serotonin reuptake inhibitors). Traditionally used to treat clinical depression, and a little slow to kick in from the outset (they can take a couple of weeks to ‘build up’ to the complete benefits) they have proven to be very successful for many people. MAOI’s (monoamine oxidase inhibitors), which inhibit the breakdown of serotonin and norepinephrine in the brain, are a similar option that may be recommended.

The old-school anti-anxiety tranquilliser meds – still used for individual cases – are benzodiazepines; immediate and highly effective, they do come with a catch.

“As effective as tranquillisers can be, they are less frequently prescribed today because they are addictive if taken for a long period of time and at a high enough dose,” says Nydegger “Also, increased tolerance can become an issue, which means a patient needs to continually increase the dosage for it to be effective.”

Beta-blockers may also be used for planned events, such as a speech or presentation, where anxiety can go into overload. They work by calming the heart, reducing hand trembling and may even be helpful with blushing and sweating.

For more information about anxiety and mental health go to mindaustralia.org.au.

 

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