10 Best Healthy ways to Naturally Reduce Anxiety.
Anxiety is a normal aspect of life. It’s a result of living in a fast-paced world. Anxiety, on the other hand, isn’t all awful. It raises your awareness of danger, drives you to be organized and prepared, and assists you in risk calculation. Naturally reduce your anxiety with this list of ten healthy habits that can help keep you calm! Learn more now.
Anxiety, if left unchecked, can harm your quality of life. Take charge by experimenting with the suggestions below.
Generalized anxiety disorder, social anxiety disorder (social phobia), particular phobias, and separation anxiety disorder are all examples of anxiety disorders. You can have multiple anxiety disorders. Anxiety might be caused by a medical issue that requires treatment.
What is anxiety?
Anxiety is the body’s normal reaction to stress. It is a fear or concern that may be induced by a mix of factors that researchers say span from genetics to environment to brain chemistry.
Anxiety symptoms :
- Feeling uneasy, agitated, or tense
- Feelings of impending danger, terror, or doom
- Having a faster heart rate
- Rapid breathing
- Weakness or exhaustion
- Having difficulty concentrating or
- Thinking about anything other than the current worry
- Having difficulty sleeping
- Having gastrointestinal (GI) issues
- Have difficulties controlling your anxiety
- Having a strong desire to avoid things that cause anxiety
It is crucial to remember, however, that worry can manifest itself in a variety of ways for various people. While one individual may feel butterflies in their stomach, another may endure panic attacks, nightmares, or terrible thoughts.
That being said, there is a distinction to be made between normal anxiety and anxiety disorders. Anxiety about anything new or stressful is one thing, but when it becomes uncontrollable or excessive and begins to interfere with your quality of life, it may be a condition.
How to Reduce Anxiety?
Anxiety can be managed in several ways. Cognitive-behavioral therapy (CBT) is a prominent treatment option that helps people manage anxiety when it occurs.
There are also drugs, such as antidepressants and sedatives, that work to balance brain chemistry and avoid anxiety attacks. They may even be able to prevent the most severe symptoms.
If you want to follow a more natural route, there are both small and large methods you may assist manage anxiety.
You can make changes to your habits, such as 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.
1. Stay Active
Regular exercise is beneficial to your mental health as well as your physical health.
According to the American Psychological Association (APA), regular exercise improves concentration and willpower, which helps alleviate some anxiety symptoms.
According to a 2013 study, those with anxiety disorders who reported a high degree of physical activity were more likely to develop anxiety symptoms.
This could be due to a multitude of factors. Exercise might help you focus your attention away from anything that is causing you anxiety.
Increasing your heart rate alters brain chemistry, making more room for anti-anxiety neurochemicals such as:
- Gamma-aminobutyric acid (GABA)
- Brain-derived neurotrophic factor (BDNF)
What type of exercise you do is a matter of personal preference. If you want to get your heart rate up, HIIT (high-intensity interval training) classes or running are your best bet.
Workouts like Pilates and yoga, on the other hand, can be just as useful for your mental health if you want to start with something a bit lower impact.
2. Quit Smoking
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.
According to research, the younger you begin smoking in life, the greater your risk of getting an anxiety problem later in life. According to research, nicotine and other chemicals in cigarette smoke change brain regions associated with anxiety.
If you want to quit smoking, there are numerous options available to you. The Centers for Disease Control and Prevention (CDC) suggests using toothpicks as a safe substitute for cigarettes.
You can also develop routines that will divert you to create an environment conducive to your smoke-free lifestyle. You can also devise a strategy with the help of a support system, which can supply anything from encouragement to distractions.
3. Avoid Drinking Alcohol
Because alcohol is a natural sedative, it may take the edge off at first. However, research reveals a relationship between anxiety and alcohol intake, with anxiety disorders and Alcohol Use Disorder (AUD) coexisting.
According to a 2017 assessment of 63 separate studies, reducing alcohol consumption can reduce both anxiety and depression.
Heavy drinking can disrupt the equilibrium of neurotransmitters, which is responsible for good mental health. This interference causes an imbalance, which may result in anxiety symptoms.
Anxiety may rise temporarily in the early stages of recovery, but it will subside in the long run.
Alcohol has also been demonstrated to interfere with sleep homeostasis, which disrupts your body’s natural ability to sleep. And, as we’ll see later, getting a good night’s sleep is extremely beneficial when dealing with worry.
4. Limit Caffeine
Caffeine is not your friend if you suffer from persistent anxiety. Caffeine can produce uneasiness and jitters, which aren’t helpful if you’re anxious.
Caffeine has been linked to the development or worsening of anxiety disorders, according to research. It may also trigger panic attacks in those suffering from panic disorder. Caffeine withdrawal may considerably relieve anxiety symptoms in some persons.
Caffeine and anxiety are frequently related, as they are with alcohol, due to caffeine’s potential to change brain chemistry.
Caffeine, for example, promotes alertness by blocking the brain chemical adenosine, which causes tiredness, while also activating the production of adrenalin, according to a 2008 study
Having said that, most people can tolerate a moderate amount of caffeine.
However, if you wish to reduce or eliminate caffeine, you should begin by gradually reducing the amount of caffeine you drink each day.
5. Practice Meditation
One of the primary goals of meditation is to achieve complete awareness of the present moment, which involves recognizing all thoughts in a nonjudgmental manner.
This can lead to a sense of serenity and contentment by improving your ability to tolerate all thoughts and feelings consciously.
Meditation is well-known for its ability to alleviate stress and anxiety, and it is a key component of CBT.
According to John Hopkins research, 30 minutes of daily meditation may relieve some anxiety symptoms and work as an antidepressant.
The most common type of meditation is mindfulness meditation. Close your eyes, breathe deeply, and pay attention to your ideas as they flow through your mind to meditation thoughtfully.
You do not pass judgment on them or become connected with them. Instead, you merely observe them and note any patterns that emerge.
Sleep has been shown over and again to be an essential component of good mental health.
Although nearly a third of adults receive less than 6 hours of sleep per night, the CDC recommends that adults get 7 to 9 hours of sleep every day.
You can prioritize sleep by doing the following:
- Turn off all electronics at least one hour before bedtime. If you must read an e-book, make sure it has a blue-light filter or screen to prevent blue light from alerting your body to stay awake.
- Recommended Listening to books or reading hard copies traditionally.
- Caffeine should be avoided before bedtime, and caffeine should be consumed before noon.
- Exercise regularly, but not soon before bed.
- Don’t eat any sugary snacks immediately before bedtime, and avoid drinking a lot of liquids. You’ll be waking up in the middle of the night if you don’t.
- If you do wake up in the middle of the night, do not check your phone or email. Shut your eyes.
- Only sleeping at night when you’re tired
- Avoid large meals at night,
- Avoid smoking before bedtime;
- Keeping your room dark and cool; and
- Going to bed at the same time each night.
7. Eat a healthy 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 rich in complex carbs, fruits and vegetables, and lean meats.
Aromatherapy has been utilized by people for thousands of years as a holistic therapeutic method. Natural plant extracts and essential oils are used to support the mind, body, and spirit’s health and well-being. Its purpose is to improve both physical and mental well-being.
Natural plant extracts produce essential oils that can be inhaled directly or added to a warm bath or diffuser. Aromatherapy is recommended for:
- Help you to relax,
- Make you sleep better,
- Lower your heart rate
- Lower blood pressure
9. Practice Deep breathing
Anxiety is associated with shallow, rapid breathing. It can cause a racing heart, dizziness or lightheadedness, and even panic attacks.
Deep breathing techniques, which involve taking slow, even deep breaths, can assist to reestablish regular breathing patterns and reduce anxiety.
Deep breathing is one of the most effective methods for reducing stress in the body. This is because deep breathing sends a signal to your brain to relax and calm down. This message is then sent to your body by your brain.
10. Drink chamomile tea
Chamomile tea is a popular home treatment for calming nerves and promoting sleep.
Chamomile was found to be a significant ally against GAD in a 2014 study. The researchers discovered that those who took German chamomile capsules (220 mg up to five times daily) had lower anxiety test scores than those who were given a placebo.
In a 2005 study, chamomile extract was proven to aid sleep-deprived rats to fall asleep. Researchers believe the tea has benzodiazepine-like hypnotic action and binds to benzodiazepine receptors, similar to benzodiazepine.