10 Ways to Naturally Reduce Anxiety

Anxiety is a common occurrence in everyday life. Living in a busy world is the cause of it.

But not all anxiety is bad. It alerts you to potential threats, encourages you to maintain order and readiness, and aids in risk assessment. However, it’s time to take action before anxiety 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 anxiety?

Your body’s natural reaction to stress is anxiety. It’s a sensation of fear or worry that may be brought on by a number of variables, including genetics, the environment, and even brain chemistry, according to researchers.

Typical signs of anxiety include:

• increased heart rate
• rapid breathing
• restlessness
• trouble concentrating

It’s crucial to remember that anxiety can manifest itself differently for different people. While one person might feel like their stomach is going to start to flutter, another person might experience panic attacks, nightmares, or painful 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.

Some anxiety disorders include:

• panic disorder
• post-traumatic stress disorder (PTSD)
• obsessive-compulsive disorder (OCD)
• separation anxiety
• illness anxiety
• phobia
• generalized anxiety disorder (GAD)
• social anxiety disorder

How can I treat anxiety?

There are many different approaches to cure anxiety. Cognitive behavioural 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.

Ten organic treatments for anxiety.

1. Keep moving.

Regular exercise can significantly improve your mental health in addition to your physical health.

2013 research

According to Trusted Source, those with anxiety disorders who reported engaging in a lot of physical exercise were better able to fend off the onset of anxiety symptoms.

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:

Endocannabinoids, brain-derived neurotrophic factor (BDNF), and 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.

2. Abstain from drinking

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.

Review of 2017

Reducing alcohol use can help with anxiety and sadness, according to a dependable source that examined 63 separate studies.

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.

3. 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 researchTrusted Source, your chance of subsequently having an anxiety illness increases the earlier in life you start smoking. 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)Trusted Source.

To establish a space that supports your smoke-free lifestyle, you might also adopt behaviours 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.

4. Reduce caffeine consumption

Caffeine is not your friend if you suffer from persistent anxiety. If you’re uneasy, caffeine may make you jittery and agitated, neither of which are helpful.

Caffeine may contribute to or exacerbate anxiety disorders, according to research. In those who suffer from panic disorder, it could potentially trigger panic attacks. Caffeine withdrawal can considerably reduce anxiety symptoms in some persons.

Due to its capacity to change brain chemistry, coffee and anxiety are frequently associated, much like alcohol and alcoholism.

For instance, according to a 2008 studyTrusted Source, caffeine boosts alertness by inhibiting the brain chemical adenosine, which causes fatigue, and simultaneously inducing the production of adrenalin.

However, if you wish to reduce or stop consuming caffeine altogether, you should start by gradually cutting back on your regular intake.

Start substituting water for these drinks to quench your thirst. This will not only fulfil your body’s demand for liquid, but it will also help you stay hydrated and flush caffeine from your system.

Caffeine use can be reduced gradually over a few weeks to assist break the habit without causing withdrawal symptoms in the body.

5. Give getting a good night’s sleep top priority.

Numerous studies have shown that getting enough sleep is crucial for maintaining excellent mental health.

The CDC advises adults to get 7 to 9 hours of sleep every day, despite a 2012 poll finding that nearly a third of adults sleep for less than 6 hours at night.

You can prioritise your sleep by:

Avoiding caffeine, heavy meals, and nicotine before bedtime keeping your room cool and dark writing down your worries before bedtime going to sleep at the same time every night only sleeping at night when you’re tired not reading, watching television, or using a phone, tablet, or computer in bed tossing and turning in your bed or going to another room if you can’t sleep.

6. Practice mindfulness and meditation

Full awareness of the present moment, which involves observing all thoughts without judgement, 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.

How to meditate

The most common type of meditation is typically mindfulness meditation. You can practise mindful meditation by closing your eyes, taking a few deep breaths, and focusing on the things that come to mind. You do not judge them or interact with them.Simply watch them and note any trends as you go.

7. 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 flavourings, 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.

8. Make use of deep inhalations

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.

9. Examine aromatherapy.

Humans have utilised aromatherapy as a holistic therapeutic method for thousands of years. The technique promotes the health and wellbeing of the mind, body, and spirit by utilising natural plant extracts and essential oils. Its objective is to improve mental and emotional wellbeing.

The natural plant extracts’ essential oils can be immediately inhaled, added to a warm bath, or diffused.

• help you relax
• help you sleep
• boost mood
• reduce heart rate and blood pressure

Some essential oils believed to relieve anxiety are:

• bergamot
• lavender
• clary sage
• grapefruit
• ylang ylang

10. Chamomile tea

A typical home cure to soothe frazzled nerves and encourage sleep is a cup of chamomile tea.

According to a 2014 studyTrusted Source, 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) saw 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.

Takeaway

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.

Also Read ABout Holistic Ways to Care for Your Mental & Physical Health in 2022