08 Best Natural Ways To Reduce Anxiety
What Is Anxiety?
Anxiety is our body’s natural consequence to stress. It’s a sense of fear or nervousness about what’s to come. For instance, the first day of school, giving a speech, or going for a job interview can make many people feel nervous and fearful.
But in case your feelings of anxiety are intense, persist for more than six months, and are interrupting with your life, you might have an anxiety disorder.
What Is An Anxiety Disorder?
It's quite normal to feel nervous going to a new place, taking a test, or starting a new job. This kind of anxiety may be unpleasant but can also encourage you to perform better in a job. Ordinary anxiety generally comes and goes, but do not interfere with your routine life.
In the case of anxiety disorder, the feeling of anxiety stays with you almost always. It is severe and often devastating.
This sort of anxiety may cause you to cease doing things you once enjoyed. It can prohibit you from crossing the street, going in an elevator, or even leaving your home in rare cases. If this condition remains untreated for long, the anxiety will keep getting worse.
What Causes Anxiety?
Investigators are not sure about the exact cause of anxiety. But, a combination of factors can play a crucial role. These may include genetic and environmental factors, along with brain chemistry. Also, investigators believe that the sections of the brain liable for controlling fear can be influenced. Ongoing research of anxiety is taking a closer look at the brain sections that are associated with anxiety.
What Are The Symptoms Of Anxiety?
Anxiety feels different based on the person experiencing it. Feelings may vary from butterflies in your stomach to a racing heart. You could feel out of control like there’s a disconnection between your mind and body.
Other ways people usually experience anxiety include panic attacks, nightmares, and painful memories or thoughts that you can’t administer. You can have a general feeling of worry and fear or fear a specific event or place.
The following are some of the common symptoms of general anxiety:
- rapid breathing
- increased heart rate
- difficulty falling asleep
- difficulty concentrating
Your anxiety symptoms might be totally different from someone else’s. That’s why it’s essential to know all the ways anxiety can present itself. Read about the many types of anxiety symptoms you might experience.
What Are Natural Ways To Reduce Anxiety?
Following are some of the natural ways to reduce anxiety:
- Stay Active
Daily exercising is right for your physical as well as emotional health. It works similar to meditation and can relieve anxiety for certain people. And wait, it’s not just a short-term fix; you could experience anxiety relief for several hours after working out.
- Quit Smoking
Smokers usually reach out for a cigarette during stressful times. But relying on a cigarette when you’re stressed is a quick fix that can aggravate your anxiety symptoms over time. Research says that the earlier you start smoking in life, the greater is the risk of developing an anxiety disorder later in life. The study also claims that nicotine and other chemicals present in cigarette smoke change pathways in the brain associated with anxiety.
- Don’t Drink Alcohol
Alcohol is known to be a natural sedative. Consuming a glass of wine or a shot of whiskey may relieve you at first. Once the buzz is over, anxiety may come back with a retaliation. If you depend on alcohol to ease your anxiety rather than treating the underlying cause, it may lead to alcohol dependence.
- Get Adequate Sleep
Insomnia is one of the most common symptoms of anxiety, and so make sleep a priority by considering the following points:
- not reading or watching television in bed
- avoiding caffeine, large meals, and nicotine before bedtime
- only sleeping at night when you’re tired
- going to sleep at the same time each night
- keeping your room dark and cool
- not using your phone, tablet, or computer in bed
- not tossing and turning in your bed if you can’t sleep; get up and go to a different room until you feel sleepy
- writing down your sources of worries before going to bed
- Avoid Caffeine
If you have chronic anxiety, caffeine is perhaps your biggest enemy. Caffeine can lead to nervousness and jitters, neither of which is virtuous if you’re anxious. Some studies have revealed that caffeine may cause or aggravate anxiety disorders. It may also cause you to develop panic attacks if you are someone with panic disorder. In certain people, eradicating caffeine may significantly enhance anxiety symptoms.
- Eat healthily
Dehydration, low blood sugar levels, or chemicals found in processed foods, including artificial colorings, artificial flavorings, and preservatives, can lead to mood swings in certain people. A high-sugar diet can also affect your temperament. If your anxiety worsens after eating, govern your eating habits. Eliminate processed foods, stay hydrated, and have a healthy diet rich in complex carbohydrates, lean proteins, and fruits and vegetables.
- Practice Meditation
The prime objective of meditation is to eradicate chaotic thoughts from your mind and replace them with a feeling of mindfulness and calm of the present moment. Meditation is a well-known therapy to relieve stress and anxiety. Research says that just 30 minutes of daily meditation may help reduce anxiety symptoms and act as an antidepressant.
- Practice Deep Breathing
Shallow, fast breathing is widely common in people with anxiety. It may cause a rapid heart rate, dizziness or lightheadedness, or even a panic attack. Deep breathing exercises - the careful procedure of taking slow, even, and deep breaths - can help revitalize standard breathing patterns and reduce anxiety.