Do you sometimes feel overwhelmed by anxiety? Don’t worry, you’re not alone. In this episode of the Love Your Life Show, I had the pleasure of chatting with Heather Lillico, an anxiety warrior and the creator of the “Cultivating Calm” app. Heather’s journey from battling debilitating panic attacks to finding balance and peace is truly inspiring.

Heather Lillico is a Holistic Nutritionist and Yoga & Meditation Teacher. She teaches overthinking, people-pleasing perfectionists how to manage anxiety naturally & holistically. Heather has been featured on iHeart & Zoomer Radio, in The National Post and in Tiny Buddha. She is the creator of the anxiety support app, Cultivating Calm and has helped hundreds of women find freedom from anxiety and self-doubt.

In our conversation, Heather shared her powerful 3-pillar system for managing anxiety:

1. Mindset: We explored the benefits of setting achievable goals, cultivating a positive mindset, and embracing meditation as a tool for finding inner calm.
2. Nutrition: We discussed the surprising connection between food and anxiety, learning which foods to embrace and which to avoid to promote a calmer nervous system.
3. Movement: We discussed how gentle exercise, like yoga and walking, can help regulate our bodies and reduce stress. We also spoke of how the exercise many of us have been told is “good for us” (eg high-intensity workouts), are often not good at all for our nervous system or midlife health.

The Three Pillars of Anxiety Management

Heather’s approach to anxiety management is based on three pillars: mindset, nutrition, and movement. She emphasizes that incorporating daily habits from each of these pillars can significantly improve anxiety levels.

• Mindset

Meditation, journaling, and practicing gratitude are key components of the mindset pillar. Heather emphasizes that meditation is not about emptying the mind but rather training oneself to be more present and aware. She recommends guided meditations, especially for beginners, and encourages a curious and non-judgmental approach to observing thoughts and feelings.

• Nutrition

Heather highlights the impact of food on anxiety, emphasizing that certain foods can exacerbate anxiety while others can soothe the nervous system. She advises reducing or eliminating caffeine, processed sugar, and red and processed meats, while increasing intake of nuts, seeds, leafy greens, berries, and fermented foods. Heather also stresses the importance of viewing eating as an act of self-love and choosing foods that nourish both body and mind.

• Movement

The third pillar, movement, focuses on engaging in activities that feel good and restorative to the body. Heather recommends low-intensity exercises like yoga and walking, which can help regulate hormones and reduce stress. She cautions against high-intensity workouts, especially for those already experiencing anxiety, as they can further elevate stress hormones.

Whether you’re struggling with anxiety or simply looking to enhance your well-being, this episode is packed with actionable advice and inspiration. If you found this helpful, please don’t forget to subscribe, leave a review, and share this video with anyone who could use a little extra calm in their life.

Let’s learn to love our lives a little more each day, together!