Updated: Sep 15, 2020
Anxiety is a real bitch when you can not control it. I mean the massive overload to the mind can be exhausting to your entire body. Here are a few tips to naturally start your journey to reduce anxiety.
1. Stay active
Work, Work, Work, Work.......... Doing some kind of exercise is good not only for your physical, but for your emotional health. Work outs are a great way to ease anxiety for some people. And it’s not just a short-term fix; you may experience anxiety relief for hours after working out.
2. Try not to drink alcohol
Drinking brings on Anxiety with a vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of problem, you may develop alcohol dependence.
3. Stop smoking
Like drinking alcohol, smoking when you’re stressed is a quick fix that may worsen anxiety over time. Researchers suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
4. Ditch caffeine
If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.
5. Get some sleep
Insomnia is a common symptom of anxiety. Make sleep a priority by: only sleeping at night when you’re tired not reading or watching television in bed 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 another room until you feel sleepy avoiding caffeine, large meals, and nicotine before bedtime keeping your room dark and cool writing down your worries before going to bed going to sleep at the same time each night.
A main goal of meditation is to remove chaotic thoughts from your mind and replace them with a sense of calm and mindfulness of the present moment. Meditation is known for relieving stress and anxiety. Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.
7. Eat a healthy diet
Low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavorings, artificial colorings, and preservatives may cause mood changes in some people. A high-sugar diet may also impact temperament. If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a healthy diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
8. Practice deep breathing
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack. Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.
9. Try aromatherapy
Aromatherapy uses fragrant essential oils to promote health and well-being. The oils may be inhaled directly or added to a warm bath or diffuser. Studies have shown that aromatherapy: helps you relax helps you sleep boosts mood reduces heart rate and blood pressure. Some essential oils used to relieve anxiety are:
bergamot, lavender, clary, sage, grapefruit, ylang ylang
10. Drink peppermint tea
Peppermint tea is one of the best allies. The menthol present in the herb is known to be a muscle relaxant and is antispasmodic in nature, helping you relax amidst on going mental stress.
If you’re feeling anxious, trying the above ideas may help calm you down. Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk to your doctor about your concerns.