8 Ways to Naturally Reduce Anxiety
Some anxiety is usually a part of life. We can take it as a byproduct of living in a busy world. It is safe to say that anxiety is not all bad, but it makes you aware of the dangers, motivates you to stay organized and prepared, and helps you calculate risks. Still, when the anxiety becomes a daily recurrence, it is time to after before it leads to your downfall.
Unchecked anxiety may play a part in impacting your life significantly. It would help if you took control of it by trying out the ideas below.
But first, let’s understand the meaning of anxiety
What is anxiety?
Anxiety is your body’s natural response to stress. It is a feeling of worry or fear that could be caused by a combination of factors that researchers believe range from the brain to environment to genetics chemistry.
A few common symptoms of anxiety include:
- Trouble concentrating
- Rapid breathing
- Increased heart rate
However, it is essential to note that anxiety may present differently for different people. While one person may experience painful thoughts, others may experience butterflies in their stomach, nightmares, or even panic attacks.
That being said, there’s a difference between anxiety disorders and everyday anxiety. Feeling anxious about something stressful or new is one thing, but when it gets to an excessive or incontrollable point and affects your life quality, it could be a disorder.
Some anxiety disorders include:
- Social anxiety disorder
- Generalized anxiety disorder (GAD)
- Illness anxiety
- Separation anxiety
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Panic disorder
How to treat anxiety?
You can treat anxiety in many ways. One standard treatment is cognitive behavioral treatment (CBT), which helps provide people with the tools to cope with anxiety when it occurs.
Specific medications like sedation antidepressants work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.
Here are eight natural remedies for anxiety
Regular exercise is not just about physical health; it can significantly help your mental health. Anxiety disorders with a high level of physical activity were better protected against the development of anxiety symptoms.
Exercise may divert your attention away from something that may make you anxious. Getting your heart rate up may also change the brain chemistry to create more space for anti-anxiety neurochemicals, like:
- brain-derived neurotrophic factor (BDNF)
- gamma-aminobutyric acid (GABA)
Avoid drinking alcohol
Drinking alcohol may take the edge off as it is a natural sedative. However, there’s a link between alcohol consumption and anxiety, with alcohol use disorder (AUD) and anxiety disorders occurring hand-in-hand.
Heavy drinking may interfere with the balance of neurotransmitters which can be responsible for positive mental health. The interference may create an imbalance that may lead to specific anxiety symptoms.
Consider quitting smoking cigarettes
Smokers most often reach for cigarettes during stressful situations. Yet, like drinking alcohol, taking a drag on a cigarette when you are stressed is a quick fix, and it may worsen anxiety over time.
If you want to quit, there are many different ways to get started. The CDC recommends finding a safe substitute for cigarettes, like toothpicks. You may also take up habits that distract you from creating an environment that works for your smoke-free life. You can also make a plan with a support system that may provide everything from distractions to encouragement.
Limit caffeine intake
Caffeine is not your friend if you are suffering from chronic anxiety. Caffeine may cause nervousness, neither of which is suitable if you’re anxious.
Research shows caffeine may worsen or cause anxiety disorders. It may also lead to panic attacks in people with panic disorder. In a few people, eliminating caffeine may significantly improve anxiety symptoms.
Prioritize to get a good night’s rest
Sleep has been proven time and time again to be a crucial part of good mental health. According to the CDC, adults should get 7 to 9 hours of sleep daily.
You can make sleep a priority by:
- Going to sleep at the same time every night
- Writing down your worries before you go to bed
- Keeping your room cool and dark
- Avoiding nicotine, large meals, and caffeine before bedtime
- Not turning and tossing in your bed or going to another room if you cannot sleep
- Not using your computer, tablet, or phone in bed
- Not watching television or reading in bed
- Only sleeping at night when getting tired
Practice and meditate on mindfulness
The main goal of meditation is full awareness of the present moment; it includes noticing all thoughts nonjudgmentally. It may lead to a sense of contentment and calm by increasing your ability to tolerate all feelings mindfully.
Eat balanced diet
Chemically processed foods that include preservatives, artificial coloring, artificial flavoring, dehydration, or low blood sugar levels, may result in mood changes in a few people. A high-sugar diet may also impact temperament.
If your anxiety worsens after eating, check your eating habits. Eat balanced diet-rich food, eliminate processed foods, and stay hydrated.
Practice deep breathing
Fast, shallow breathing is familiar with anxiety. It may lead to lightheadedness, dizziness, rapid heart rate, or even a panic attack.
Deep breathing exercises may deliberately take deep, even, and slow breaths. It may also help to restore standard breathing patterns and reduce anxiety.
If you feel anxious, the above ideas may help calm you down.
Remember, home remedies may help ease anxiety but do not replace professional help. Increased anxiety may require prescription medication or therapy. It would help if you talked to your healthcare provider about your concerns.
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