9 Self-Soothing Micro-Practices for Anxiety

We know that many of you made the switch from coffee to cacao to help with anxiety.

In Australia, 32.0% of females aged 16 to 85 will experience an anxiety disorder in their lifetime, and 20.4% of men. These are BIG numbers.

Research shows that coffee consumption increases levels of anxiety, especially for those who already suffer from anxious thoughts and panic disorders.

By contrast, cacao only contains a small amount of caffeine, and a large amount of a ‘same same but different’ stimulant - theobromine.

Theobromine acts on the cardiovascular system, whereas caffeine acts on the nervous system - which might explain its jittery side-effects.

Theobromine dilates the blood vessels, allowing blood to flow more freely throughout the body, reducing blood pressure. Cacao also contains valeriac acid and magnesium, both well-known stress-relievers.

Our journey with cacao has been accompanied by a deep dive into the science of anxiety - its causes and its impact on our bodies, and our lives in general. Here are some great micro-practices we've come across that have been scientifically proven to support us with anxiety 💛. Of course, we're biased towards number 9 😉

1. HEEL DROPS.

Stand on your tip toes and then drop to your heels making a soft, thudding sound.

Feel the vibration from your feet, all the way up through your torso.

Rock up and down in a rhythmic motion for at least one minute.

2. CHANGE YOUR ENVIRONMENT.

Change your environment/current location, even just for a few minutes.

Go outside and focus on greenery or find a soothing indoor space with a pleasant view or ambiance.

3. BILATERAL STIMULATION.

Put your right hand on your left shoulder and your left hand on your right shoulder.Then, you alternate gently tapping each shoulder in a consistent rhythm or pattern.

Continue for 3-5 minutes.

4. TAKE A WARM SHOWER OR BATH.

Treat yourself with soothing body wash or bubbles and a fresh, soft towel afterward.

5. FOCUSED BREATHING.

Exhale more slowly than you inhale to soothe anxiety quickly.

Simply breathe in for a count of 3, hold your breath for a count of 4, and breathe out for a count of 5.

6. SELF-SOOTHING TOUCH.

Put your right hand on your heart and your left hand on your belly.

Focus your attention on the rising and falling of the breath. Continue for 3-5 minutes (or more!).

7. EAR MASSAGE.

Gently massage the outer edges of your ear.

Placing the top of the ear between the forefinger and thumb, rub the finger back and forth as you work your way down the edge of the

ear. Rubbing stimulates the ear nerve endings and will increase blood flow to the area, bringing blood to the head and making you feel more

alert and awake.

8. HUM, CHANT OR SING.

The Vagus Nerve runs through the throat. Repeated vocalization can produce a feeling of calm – no singing experience required!

If you have ever enjoyed singing with other people, picture them singing along with you for an added boost.

9. DRINK CACAO.

Cacao is excellent at helping banish stress, thanks to its high levels of the stress-reducing substances valeric acid and magnesium.

Cacao also contains a compound called PEA (or phenethylamine), which triggers the releaseof endorphins and mood-enhancing

neurochemicals in the brain. These are released naturally when engaging in sexual activity or when falling in love.

Cacao also contains serotonin (which improves the mood and decreases stress), anandamide (a “bliss” chemical that produces a feeling of euphoria), and theobromine (a mild stimulant sometimes used to treat depression).