Anxiety is a typical part of life. It’s a byproduct of living in a busy world. Anxiety isn’t all bad, though. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks. Still, when anxiety becomes a daily recurrence, it’s time to act before it snowballs. Unchecked anxiety may greatly impact your quality of life. Take control by trying out the ideas below.
Natural Ways To Reduce Anxiety
Anxiety is something very common nowadays, it is a difficult part of life and a byproduct of busy world. Anxiety is not as bad as it is thought to be. It helps you to stay organized and prepared to make you aware of any danger and helps you to calculate all the risk factors priory. However, if anxiety is present at most of the times, it becomes difficult to handle and can cause stress for the person. It can also really impact the quality of life therefore it must be reduced before it started taking a toll on a person’s mental health.
What Is Anxiety?
Anxiety is our body’s nervous system’s natural response to situations which are stressful. It generally includes feeling of fear and worry about the future or the present situation. It can be caused due to a lot of factors, including genetics to environmental to brain chemistry.
Symptoms of Anxiety:
Some of the major symptoms of anxiety are:
- Increased heart rate or tachycardia
- Rapid and fast breathing
- Trouble while concentrating
Anxiety however, can be different for different people and it can manifest itself in different ways. For example, in some people, it can manifest in the form of anxiety attacks, right in some, it can be manifested as gastrointestinal issues. Additionally, some people might experience a butterfly feeling in their stomach, while others have nightmares or painful thoughts.
Nonetheless, there is a difference between a little anxiety, which everyone almost faces every day and anxiety disorders which art of different kinds. The most common of them is Generalized Anxiety Disorder (GAD). A person having Generalized Anxiety Disorder feels anxious for journal things happening in their life and the reason is usually hereditary or lifestyle dependent.
When anxiety gets uncontrollable or excessive, it starts affecting your quality of life and hence it is called anxiety disorder.
These anxiety disorders are manifested in the form of:
- Panic attacks
- Post-traumatic stress disorder (PTSD)
- Obsessive compulsive disorder (OCD)
- Separation anxiety
- Illness anxiety or health anxiety
- Generalized Anxiety Disorder (GAD)
- Social anxiety disorder
Anxiety can be treated in many different ways. Some of them are meditational, while others are natural and totally dependent on one’s willpower. One of the most common ways to treat anxiety includes Cognitive Behavioral Therapy (CBT), which is called psychological therapy in common terms. This Cognitive Behavioral Therapy (CBT) technique provides people with different techniques to cope up with anxiety whenever they face it.
Medical treatment is less commonly used or used along with Cognitive Behavioral Therapy (CBT) to enhance its results. These medicines are like antidepressants and sedatives that work to balance the chemistry of brain by releasing hormones that can prevent episodes of anxiety. However, it is always recommended it first. Try Cognitive Behavioral Therapy (CBT) and then switch to medications if results are less satisfactory.
Additionally, if you want to treat anxiety naturally there are certain ways which are quite helpful to combat anxiety disorders. By making simple adjustments in your daily life, like exercise, sleep and diet you can fight anxiety. Nowadays people have also started trying new techniques such as aromatherapy, meditation or yoga. There’s always a natural way to reduce anxiety symptoms for everyone.
Natural Remedies For Anxiety
Here we are going to discuss some of the natural remedies and ways to combat anxiety in order to keep a healthy lifestyle.
- Stay active
Staying active, not only is good for your physical health, but it has also been proved to be beneficial for your mental health. People with anxiety, disorders when incorporate physical activities in their daily life they are better protected against developing symptoms of anxiety there can be a lot of reasons behind it. Incorporating physical activity can divert your mind from things that are making you anxious. When you’re exercising, your heart rate increases, and it changes the chemistry of your brain therefore creating more space for anti-anxiety neurochemicals such as:
- Gamma aminobutyric acid GABA
- brain-derived neurotrophic factor (BDNF)
Exercising regularly can also lead to an enhancement of willpower and concentration, which can help symptoms of anxiety.
However, there are different kind of exercises that a person can do according to their own personal preferences. You can do HIIT or even running is the best. But if you want to start with something having little impact workouts such as yoga and Pilates can also be beneficial for your mental health.
- Alcohol consumption
Alcohol consumption must be reduced because there is a strong link between anxiety and alcohol consumption. In many people, anxiety disorders and alcohol use disorder AUD go hand-in-hand.
Scientific study shows that decreased use of alcohol can help to improve the symptoms of anxiety and depression. Hi consumption of alcohol can disrupt the balance of neurotransmitters therefore affecting your mental health. It creates an imbalance of hormones, which can lead to certain symptoms of anxiety and depression. Alcohol is also harmful for your sleep cycle because it interferes with your sleep homeostasis. Have a good sleep is very important to combat anxiety
- Quit smoking
People often smoke more when they are in a stressful situation, however, over time, smoking and add to anxiety. According to a research, the person who started smoking in their early lives are more likely to have anxiety later in future.
- Limiting intake of caffeine
If you have an anxiety disorder, caffeine is not for you. Gavin usually elevates nervousness and jitters both of which are not good if you are anxious. Caffeine has been proven to worse anxiety disorders it may cause panic attacks in people having anxiety. Similar to alcohol it also how old is the chemicals in the brain, which induces symptoms of anxiety. Caffeine increases alertness and put body in flight mode. However, if you want to cut out on caffeine you should limit intake of caffeine gradually.
You can start replacing these rings with water or any other drink, which is refreshing. It will have to keep your body and mind holding while flushing out intoxicants from your body. You can gradually decrease the intake of caffeine while not putting your body in withdrawal.
- Prioritize your sleep
Sleep time is normally considered as bodies recharging time. It is considered to be one of the most important part of good mental health. Having less than six hours of sleep per night is usually not healthy and an adult must get 7 to 9 hours of sleep per day.
You can also maintain you sleep schedule by:
- Sleeping only when you’re tired at night
- Not using mobile phone or watching television in bed
- Not reading in bed
- Avoid intake of caffeine specially before going to bed
- Avoid taking large meals before bedtime
- Keep your room, cozy and clean
- Do journaling before going to bed
- Meditation And Mindfulness
Meditation and mindfulness, usually include full awareness of the present moment, because normally people having anxiety disorders are usually very about the events of the past or future. Therefore mindfulness, and meditation have proven to be the best way to reduce symptoms of anxiety. It can also help you to align your thoughts with the present moment.
Meditation is known to relieve stress and anxiety and is a primary facet of Cognitive Behavioral Therapy (CBT). People with anxiety disorder must practice meditation daily for 30 minutes, alleviate some symptoms of anxiety and depression.
How To Meditate
There are 9 popular types of meditation:
- mindfulness meditation
- spiritual meditation
- focused meditation
- movement meditation
- mantra meditation
- transcendental meditation
- progressive relaxation
- loving-kindness meditation
- visualization meditation
There is another way to meditate, which is mindful meditation. A person can closes eyes take deep breaths be attention to his thoughts as they pass to mind. This is one of the best ways to reduce anxiety symptoms.
- Balanced Diet
Like any other physical illness, balanced diet has proven to be magical for people with anxiety disorders. Lower levels of sugar in blood, dehydration, chemicals present in processed foods, artificial flavors, preservatives, etc. may cause mood changes in many people, therefore inducing anxiety. However, high levels of sugar also impact temperament.
If you feel that your anxiety is worsened after eating certain foods, you should check your eating habits. You must keep yourself hydrated, eliminate processed food, artificial flavors and try to maintain a healthy and balanced diet which is rich in complex carbohydrates, fruit, vegetables, and good proteins.
- Deep Breathing
Shallow and fast breathing is a common symptom of anxiety. It can lead to increased heart rate, which is commonly known as tachycardia. It can also cause dizziness, lightheadedness, or even panic attacks.
You can do deep breathing exercises by taking floor and long breaths which can help to restore normal breathing pattern and reducing anxiety. You can also try some of the breathing exercises available on YouTube.
- Grounding techniques
One of the best ways to Natalie Cole pub with symptoms of anxiety is grounding techniques. These techniques involve using your senses to divert your focus from things which are making you anxious at the moment. Grounding techniques use five basic senses, such as smell, touch, hearing etc. to divert you.
Aromatherapy has been used for thousands of years to cure different diseases. This practice uses natural plant, extracts and essential oils to promote the health and well-being of mental health, body and your spirit. The main focus is to enhance physical, emotional and mental health. The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is helpful in:
- help you relax
- help you sleep
- boost mood
- reduce heart rate and blood pressure
Some important essential oils are known to decrease symptoms of anxiety and are good for your mental health. These are:
- clary sage
- ylang ylang
- Chamomile Tea
In patients with anxiety a cup of chamomile tea can do wonders. It is a simple home remedy which can help to calm your nerves and promote a healthy sleep. Scientific studies have proven time and again that chamomile tea is helpful in reducing the symptoms of GAD. It can also help to reduce sleep disturbances. Therefore, it is simple and quick way to manage anxiety.
If you have anxiety disorder or if you feel anxious all the time, you can follow all these natural ways to cope up and combat this issue. It is good to first try out these natural remedies before going for medications for anxiety.