The term anxiety is presumed to be a red flag by many because it has become a common experience by people in the current times. However, if managed and taken care of on time, anxiety can be treated itself naturally before it goes on to become more severe. Most of us experience some level of anxiety every day in our day-to-day lives, and it is absolutely normal to feel so. What becomes worrisome is when you start experiencing an advanced level of anxiety disorders such as panic attacks or any sort of phobias. If such is the case, then you ought to seek professional help. Professional help combined with some lifestyle changes will ensure quick recovery!
When we talk about managing anxiety at home, a few simple steps can help you restrict the increase of anxiety in yourself. If you thought that battling anxiety needed a vacation by the mountains, well, no, not really. You can imbibe a few minor changes in your lifestyle, and you will surely notice that you will be more than capable of handling any iota of anxiety!
12 ways to Reduce Anxiety Naturally
All those ways that don’t need medication to deal with anxiety are considered natural ways of reducing/managing anxiety. Listed below are a few ways to deal with anxiety naturally:
Exercise
If you thought that exercising was only for your physical being, it is not so. Research has shown that people are more at peace mentally after working out; you probably have the hormones, endorphins(feel-good hormones) to thank, which are released when you exercise! Exercise doesn’t necessarily mean heavy workouts. A nice 20 minutes walk could do wonders too!
Avoid Alcohol
Alcohol is a sedative. You may find yourself relaxed by drinking a glass of wine or a shot of whiskey, but once the high wears off, anxiety will resurface. If you still depend on the temporary buzz from alcohol to find your peace, this may lead to you getting addicted to alcohol.
Quit Smoking
People who smoke tend to do so even more during stressful situations, but like alcohol, a cigarette can give you temporary relief, which can worsen your anxiety over time. Research shows that those who start smoking earlier are more likely to develop anxiety disorders later in life. Nicotine and other substances in cigarettes may potentially change brain networks connected to anxiety.
Meditation
Meditation is soul food. It helps your mind in getting rid of the toxic thoughts and maintaining calm and peace. Several studies suggest that those who meditate are more calm and clear while handling a crisis than those who don’t meditate.
Acupuncture
Acupuncture is a great remedy to calm your nerves, but only if you’re fine with the needles. An acupuncturist simply puts fine needles into certain specific points in your body to relieve nervous tensions and ease muscles.
Get rid of Caffeine.
Caffeine is not your friend if you experience chronic anxiety. Caffeine can create nervousness and jitters, which aren’t healthy for anxiety. It may also cause or exacerbate anxiety disorders. Caffeine withdrawal can help some people’s anxiety problems.
Aromatherapy
Aromatherapy is another way to ease anxiety. It uses fragrant essential oils that are either inhaled directly or are rubbed on the skin or added to a warm bath. Aromatherapy has proven to boost one’s mood, improve sleep, help in relaxation and also reduce heart rate and blood pressure.
Some interesting essential oils that can be used to ease anxiety are:
- Grapefruit
- Lavender
- Bergamot
- Clary Sage
- Ylang Ylang
Never compromise on Sleep.
A sound sleep will re-energize your brain, improve your mood and concentration, and reduce anxiety. No matter what, schedule 7–9 hours of sleep regularly. Set a regular bedtime and wake-up time. Keep your room cold, dark, and quiet before bedtime. This will facilitate your mood to sleep and your mind to calm down and shut down for the day! Regular exercise can also help you sleep, but aim to do it in the morning or afternoon.
Organize your life.
People with anxiety issues tend to get worked up over small issues or if tasks don’t happen. To avoid that, have a to-do list that numbers your tasks as per the priority of each. This way, you will know which tasks are most important and when it needs to be finished. Organizing your life is an important aspect of not giving a chance to get anxious at all.
Practice Journal Writing.
This might help you identify patterns and anxiety triggers as well. Family gatherings? Work? School? Too much coffee? Maybe your anxiety kicks in only when hungry! Keep a diary of your actions and thoughts. When you pen down your feelings and emotions, it behaves like a mirror of your actions and emotions. Your anxiety may improve once you understand its source.
Drink Chamomile Tea.
If you’re nervous, drink chamomile or green tea. Chamomile contains Matricaria recutita, a chemical that binds to the same brain receptors as Valium. The calming properties of chamomile may be due to apigenin. The University of Pennsylvania Medical Center in Philadelphia found that taking chamomile supplements (1.2 percent apigenin) for 8 weeks reduced anxiety symptoms compared to taking a placebo.
Try Distracting Yourself
Any method that diverts your attention from uncomfortable thoughts or feelings can help you cope with anxiety. Whenever harsh thoughts and emotions hit you, do anything and everything to distract yourself from it. Color or sketch on a piece of paper, scroll through your phone, clean your cupboards or just go for a walk! Diverting your focus from a flurry of racing ideas will help you get out of uncomfortable thoughts and actions.
In a nutshell, by following the steps mentioned above, one can ease or reduce anxiety, but it is best to seek professional help if your anxiety is higher. Also, what is most important is to maintain consistency in everything you do. Once you start, make sure that all these steps are followed regularly. Maintaining a healthy lifestyle is important in today’s times to stay sane mentally and fit, physically!
