BEST 7 Ways to Naturally Reduce Anxiety
Anxiety may be significantly reduced by making lifestyle adjustments including getting more sleep, cutting back on caffeine, meditating, and eating a healthy diet. The solutions for treating persistent anxiety might be further discussed with a therapist.
Anxiety is a common occurrence in everyday life. Living in a hectic world is the cause of it.
But not all anxiety is harmful. It alerts you to potential threats, encourages you to maintain order and readiness, and aids in risk assessment. However, it’s important to take action before worry spirals out of control when it occurs on a daily basis.
Your quality of life may be significantly impacted by untreated anxiety. Try out the strategies below to regain control.
What is fear?
Your body’s natural reaction to stress is anxiety. It’s a sensation of anxiety or worry that may be brought on by a number of variables, including heredity, the environment, and even brain chemistry, according to researchers.
Typical signs of anxiousness include:
- higher heart rate
- quickly breathing
- difficulty concentrating
It’s crucial to remember that worry can manifest itself differently for various people. While one individual could feel that their tummy is going to start to flutter, another person can experience panic attacks, nightmares, or terrible thoughts.
Having said that, there is a distinction between normal anxiety and anxiety disorders. It’s one thing to feel apprehensive about something new or upsetting, but it can become a problem if your anxiety becomes unmanageable or excessive to the point where it interferes with your quality of life.
Anxiety disorders can manifest as:
- panic attack
- (PTSD) post-traumatic stress disorder
- OCD is an obsessional-compulsive disorder.
- Illness associated with separation anxiety fear
- Disorder of generalized anxiety (GAD)
- disordered social anxiety
How do I deal with anxiety?
There are many different approaches to cure anxiety. Cognitive behavioral therapy (CBT) is a popular form of treatment that gives patients techniques to manage their anxiety when it manifests.
Additionally, some drugs, such as sedatives and antidepressants, can regulate brain chemistry and lessen anxiety attacks. Even the most severe symptoms might be prevented by them.
But there are both small and significant natural methods you may help manage anxiety if you want to take a more holistic approach.
You can change your eating, sleeping, and exercising routines. You may even give something completely novel a try, like meditation or aromatherapy. Everybody can find a natural technique to assist relieve anxiety, regardless of their lifestyle requirements.
Here is 10 natural remedies for anxiety
1. Take into account giving up smoking
Smokers frequently light up a cigarette when under pressure. However, smoking while you’re anxious is a temporary fix that could make anxiety worse over time, similar to consuming alcohol.
According to research
, the earlier in life you start smoking, the greater your future chance of getting an anxiety illness. Additionally, studies suggest that the compounds in cigarette smoke, such as nicotine, change the brain’s anxiety-related neural networks.
There are several methods to start quitting, if that’s what you want to do. Finding a secure replacement for cigarettes, such as toothpicks, is advised, according to the Centers for Disease Control and Prevention (CDC). (Souce
To establish a space that supports your smoke-free lifestyle, you might also adopt behaviors that may distract you. Additionally, you can create a strategy with the help of a support network that can offer anything from motivation to diversions.
2. Meditation and mindfulness exercises
Full awareness of the present moment, which involves observing all thoughts without judgment, is one of the fundamental objectives of meditation. Your capacity to deliberately endure all thoughts and feelings will grow as a result, which might bring to a feeling of peace and satisfaction.
A key component of CBT, meditation is believed to reduce stress and anxiety.
30 minutes a day of meditation, according to John Hopkins research, may reduce some anxiety symptoms and have antidepressant effects.
3. Consume a healthy diet.
Some people may experience mood changes as a result of low blood sugar, dehydration, or chemicals included in processed foods such artificial flavorings, artificial colorings, and preservatives. A high-sugar diet may affect mood as well.
Check your eating habits if your anxiety gets worse after eating. Drink plenty of water, steer clear of processed foods, and consume a balanced diet high in lean proteins, fruits, and vegetables.
4. Avoid drinking alcohol.
Since alcohol is a natural sedative, it may initially help to ease the discomfort. However, research reveals a connection between anxiety and alcohol use, with alcohol use disorders (AUD) and anxiety disorders frequently co-occurring.(Source
Review of 2017 Reducing alcohol use can help with anxiety and sadness, according to a dependable source that examined 63 separate studies. (Source
Drinking too much can upset the neurotransmitter balance that is necessary for good mental health. This interference causes an imbalance that could result in specific anxiety symptoms.
Early sobriety may momentarily raise anxiety, but over time, it can decrease.
Additionally, it’s been demonstrated that alcohol interferes with sleep homeostasis, which prevents your body from falling asleep on its own. And as we’ll see later, getting a good night’s sleep is crucial for battling anxiety.
5. Keep moving.
Regular exercise can significantly improve your mental health in addition to your physical health.
2013 research According to those with anxiety disorders who reported engaging in a lot of physical exercise were better able to fend off the onset of anxiety symptoms. (Source
There are several potential causes for this. Your focus might be drawn from an anxious-inducing situation by engaging in physical activity.
Additionally, increasing your heart rate alters the chemistry of your brain to make room for anti-anxiety neurochemicals like:
- brain-derived neurotrophic factor (BDNF)
- serotonin gamma-aminobutyric acid (GABA)
The American Psychological Association (APA
) claims that regular exercise improves focus and willpower, which helps lessen some anxiety symptoms.
This is mainly a matter of personal preference when it comes to the type of exercise. Running or a high-intensity interval training (HIIT) class are your best bets if you want to truly raise your heart rate.
But if you want to start out with something a little less strenuous, exercises like Pilates and yoga might also be equally good for your mental health.
6. Have some chamomile tea.
A typical home cure to soothe frazzled nerves and encourage sleep is a cup of chamomile tea.
According to a 2014 Study
, chamomile may also be a potent ally in the fight against GAD. In comparison to individuals who received a placebo, the study indicated that those who took German chamomile capsules (220 mg up to five times daily) experienced a higher decrease in test results that evaluate anxiety symptoms.
In a different 2005 study
, it was discovered that chamomile extract promoted sleep in rats who had sleep disturbances. Researchers think the tea’s ability to connect to benzodiazepine receptors and exert hypnotic effects similar to those of benzodiazepines may make it act like a benzodiazepine.
7. Use deep breathing exercises
Breathing quickly and shallowly is typical of nervousness. It might cause a rapid heartbeat, lightheadedness or dizziness, or even a panic attack.
Deep breathing techniques, which involve intentionally taking slow, even breaths, can assist to reestablish healthy breathing patterns and lessen anxiety.
The suggestions above might help you feel less worried.
Keep in mind that while home treatments may reduce anxiety, they shouldn’t be used in place of professional assistance. Therapy or prescription medication may be necessary to treat increased anxiety. Discuss your worries with your doctor.