6 Ways to Naturally Reduce Anxiety
Anxiety is a normal part of life. It's the outcome of being overworked. However, worry caused by stress is not always a bad thing. It warns you of danger, pushes you to stay organized and ready, and aids in risk assessment.
If stress begins to resurface daily, it is critical to take action before it develops and becomes chronic anxiety.
Unchecked anxiety can have a substantial influence on your quality of life. Take control by playing with the ideas below.
How to treat anxiety?
Anxiety can be handled in several ways. Cognitive behavioral therapy (CBT) is a prominent treatment option that helps people manage anxiety when it occurs. This can be done either in person or through online therapy.
There are also drugs, such as antidepressants and sedatives, that work to balance brain chemistry and avoid anxiety attacks. They may even protect against the most severe symptoms.
If you want a more natural approach, there are both small and large strategies to assist in anxiety treatment.
You can change your behaviors like exercise, sleep, and diet. You might even try something completely new, such as aromatherapy or meditation. Whatever your lifestyle demands, there is a natural solution for everyone to help reduce anxiety.
6 natural remedies for anxiety
1. Stay active
Regular exercise is beneficial to your mental health as well as your physical health.
Exercise may have an anti-anxiety impact for a variety of reasons. Exercise can help you focus your attention away from anything that is making you anxious.
Increasing your heart rate alters brain chemistry, making more room for anti-anxiety brain messengers (neurotransmitters) such as:
- gamma-aminobutyric acid (GABA)
- serotonin
- endocannabinoids
- brain-derived neurotrophic factor (BDNF)
According to the American Psychological Association (APA), regular exercise improves concentration and willpower, which helps alleviate some anxiety symptoms.
What type of exercise you do is a matter of personal preference.
2. Steer clear of alcohol
Because alcohol is a natural sedative, it may take the edge off at first. Heavy drinking, on the other hand, can disrupt the balance of brain messengers known as neurotransmitters, which are crucial for positive mental health. This interference causes an imbalance, which may result in anxiety symptoms.
3. Consider quitting smoking cigarettes
Smokers frequently seek a cigarette amid stressful situations. Taking a puff on a cigarette when you're worried, like drinking alcohol, is a short cure that may aggravate anxiety over time.
If you want to quit smoking, there are numerous options available to you. The Centers for Disease Control and Prevention (CDC) suggests substituting toothpicks for cigarettes.
You can also develop routines that will divert you to create an environment conducive to your smoke-free life. You can also devise a strategy with a support system that can supply anything from encouragement to distraction.
4. Prioritize getting a good night’s rest
Sleep has been repeatedly shown to be a crucial component of optimal mental health.
You can prioritize sleep by doing the following:
- sleeping only at night if you're exhausted.
- no reading or watching TV in bed.
- avoid using your phone or tablet in bed.
- stop tossing or turning in your bed.
- keeping your room dark and cool
- avoiding caffeine, large meals, and nicotine before bedtime
- going to sleep around the same time each night
- writing down your worries before going to bed
5. Eat a balanced diet
Some people may experience mood changes due to low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavorings, artificial coloring, and preservatives. A high-sugar diet may also affect temperament.
Check your eating habits if your anxiety intensifies after eating. Drink enough water, avoid processed foods, and eat a well-balanced diet high in complex carbs, fruits and vegetables, and lean proteins.
6. Practice deep breathing
Anxiety is characterized by shallow, rapid breathing. It can cause a racing heart, dizziness or lightheadedness, and even a panic attack.
Deep breathing techniques, which involve taking slow, deep breaths, can help reestablish regular breathing patterns and reduce anxiety.
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