Let's face it, our world is nerve wracking. Fast-paced lifestyles give us little time to recover or respond. Many individuals find day-to-day life exhausting as they haven’t developed skills to manage or deflect the onslaught of disturbances. Many feel a ceaseless peppering of insecurities, fears and impending doom. Panic attacks, anxiety, and stress-related symptoms are on the uptick. There’s a reason for feeling overwhelmed.

So each of us has been created with a biologic instinct for survival with an inborn aptitude to instantly perceive threats and dangers. However, with our sped-up surroundings, our brain circuits are literally overloaded. You struggle to manage negative thoughts and can't discern if incoming information is fact or fiction. You’re too busy reacting to the assaults which create a stressed state. When this occurs over prolonged periods, you end up feeling frazzled and nervous and ready to do anything to feel better. All too often a diagnosis of mental illness is made and the treatment is medication. But it isn't always necessary.

Are you being duped into believing that a pill will be the fix? In some situations, you may indeed need a prescription, but in many cases more natural options are available. The challenge with simpler approaches is that they require responsibility on your part to do them and to cultivate your own sense of accountability. These methods also require a certain level of trust in your human evolution. You have built-in tools to activate your recovery. You have an opportunity to access your inner powers rather than mask them with drugs.

So here are 6 simple techniques to consider:

1. Take time-out for your brain. Incessant mental chatter prevents you from being present in your life. If you’re forever thinking, examining, interpreting, you’re chronically sending the brain into high alert. This releases stress hormones impacting brain activity which when relentless can cause exaggerated fears and panic attacks. Plus it’s exhausting. Instead, consciously take a break. A few times a day, practice what I call "Productivity Pauses." Merely take a few minutes to close your eyes, breathe deeply, or do some gentle yawning or stretching to relieve tension and quiet your mind. (Download my free audio: 3MinutestoDestress.com)

2. Get adequate sleep. Adults normally need 7 to 8
hours of rest, otherwise memory and good judgment suffer. Lack of sleep can cause irritability, ill-humor, weight gain, and an inability to cope with daily tasks. This can cause anxiety and lead to depression, Be mindful of sleep patterns and make sure you have good pre-sleep routines to ensure more restorative nights. (Integrative Relaxation/Yoga Nidra can help. Read more: https://www.stonewaterstudio.com/About_Yoga_Nidra.php .)

3. Make time for exercise. It's critical to keep the body fit and the mind functioning optimally to improve overall health and wellbeing. Fitness is necessary and can reduce--even eliminate--depression. For instance, a brisk, outdoor walk for 15 to 20 minutes can get your energies flowing and change your whole attitude. (Or try the Yoga Body-Mind Builder: http://watchfit.com/products/plans/relax/yoga-body-mind-builder-200 )

4. Choose nutritious foods. Food is significant fuel. If you eat poorly, you’ll feel rotten. If you choose wholesome, quality foods, your body and mind are nourished and you'll feel more balanced, and perform better. Food choices impact how you feel about yourself and your reactions to the world. If you’re not eating the proper balance of nutrient-dense whole foods and healthy fats, you may experience nervousness, fatigue, lack of focus, poor memory. As an example, sugar--which has no nutritional value--can cause unhealthy cycles that mimic signs of depression. So your diet can contribute to overall health and you must be mindful about your choices. (Want a kick start? Register for my free 7 Day Food Strategy: http://peggysealfon.com/Free_7_Day_Food_Strategy_(Detox).php )

5. Notice feelings and emotions but don't let them control you. We all face challenges and have tough days. Observe your fears and let them pass. If you have unmanageable worries or feel paralyzed to manage every day activities, seek help. Find a professional—mental health expert, physician, life coach…or even a shaman—to explore options. (Contact me for a free phone session http://peggysealfon.com/FREE_Laser_Session.php )

6. Limit your intake of digital information. Especially reduce your news consumption. It's one thing to stay informed about local and international events but it's another to become a junkie which can contribute to nervousness and a feeling of overwhelm. We have also become digital addicts and cannot help but mindlessly check our phones, emails, etc. which is distracting and fragments our focus. In fact, studies have shown it's not good for our brains and harms our memory. So carve out at least one hour during your day to shut down your exposure to all digital data. Give your mind and your brain a much-needed rest. Ultimately, you'll find you expand your productivity and end up accomplishing far more than you imagined possible.

If you feel out of balance and want a fast-track approach to positive change in your life, check out my IntegratedLifePlan.com

Author's Bio: 

Peggy Sealfon is a personal development coach, speaker and author of the best-selling book Escape from Anxiety—Supercharge Your Life with Powerful Strategies from A to Z. Visit her website for more free techniques at: PeggySealfon.com