As summer is now in full swing, I’m here to explain why getting out and about in the sunshine can ease our anxieties.
Fresh air and sunlight directly affects our hormones – for the better!
I think its safe to say we all feel a bit brighter when the sun starts to shine but have you ever thought why?
Sunlight and darkness each trigger the release of different hormones in the brain. Sunlight triggers serotonin (our happy hormone) and darkness triggers melatonin (our sleepy hormone). The hormone serotonin is associated with improved mood and helping us feel focused and calm. The effects of serotonin are triggered by sunlight that enters your body through the eye. Sunlight cues special areas in the retina, which triggers the release of serotonin!
Without enough exposure to the sun, your serotonin levels can dip. If they lower, so does our mood making us more prone to depression and higher anxiety.
Fresh air is equally important. In order for our brains to remain calm they require A LOT of oxygen – simple. So, getting out in the fresh air revitalises our minds. Go out there and take a deep breath!
A little bit of exercise? How can that help lower our anxiety?
- Moving decreases muscle tension, lowering your body’s contribution to feeling anxious
- Engaging in exercise diverts attention away from what you are worried about
- Getting the heart rate up changes our brain chemistry, increasing the availability of important anti-anxiety hormone – serotonin and amino acids vital for healthily mental wellbeing.
- Exercise activates the frontal part of your brain which is responsible for logical thinking – whereas anxiety activates the emotional driven part of our brain – therefore exercise in any form, for however long, will allow your brain to start thinking logically about the situation.
Find a lake!
We are so fortunate here in Bedford with the lakes we have on our doorstep. Being next to water will physically allows the body to calm. Water is dynamic, so it holds our attention in a peculiar way. It tends to have a dream-like quality that allows us to quiet our minds. When you’re focused on the movement of water, you are in the moment, allows the thinking mind to kick in and rationalise our thoughts. Choose a lake – and just take a look!
Meet up with friends, neighbours, family!
We are social beings with a basic need for human connection. We all know that socialising (with the right people ;)) can lift our mood, this is all thanks to another fabulous hormone call oxytocin which is our ‘love hormone’ that builds trust and attachment. This powerful hormone reduces anxiety and stimulates our calming nervous system. Without human connection we are at risk of loneliness and isolation – please check on those who may be on their own. Loneliness happens in the sunshine to! (Check out the upcoming events and things to do at the village hall)
It’s important to also recognise who in your social circle drains your social battery and those who energise. Don’t let anyone deplete your serotonin and oxytocin!
As you can see, fresh air, sunshine, connection and a little bit of movement all have direct impact on how much of certain hormones are released into our system. It’s these hormones that with increase or decrease your anxiety. So, make a choice and head outside!
Quick tips for if the anxiety becomes too much
- Suck something sour (really sour!) – ‘shocks the senses’ and can stop a panic attack.
- The brain cannot be anxious and grateful at the same time (uses different nervous systems) – if anxiety is increasing, pause and think of something you are grateful for.
- Ground yourself – literally! Sit, lie, flop on the floor. This is the bodies ‘reset button’. We call this ‘active rest’ there is a psychological response of grounding the excessive energy the body is holding down and away through the floor.
If you feel that anxiety is affecting you from living your life please reach out for support. As counsellors and therapists, we are trained to help you understand your anxiety and work in a way to make your life feel better. No judgement, completely confidential and discreet so do get in touch.
Enjoy you (anxiety free!) summer!
Laura