Anxiety is a normal part of life. It's a result of living in a fast-paced world.
But anxiety isn't all awful. It raises your awareness of danger, drives you to be organized and prepared, and assists you in risk calculation. Still, when worry becomes a regular occurrence, it's essential to take action before it snowballs out of control.
Unchecked anxiety can have a negative influence on your quality of life. Take charge by experimenting with the suggestions below.
What exactly is anxiety?
Anxiety is the body's normal reaction to stress. It is a sensation of anxiety or concern that experts believe is created by a variety of variables ranging from heredity to environment to brain chemistry.
Anxiety symptoms include the following:
- Elevated heart rate
- Rapid breathing
- Restlessness
- Difficulty focusing
It is crucial to remember, however, that anxiety 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 over anything new or upsetting is one thing, but when it becomes uncontrollable or excessive and begins to interfere with your quality of life, it may be a condition.
Anxiety disorders include the following:
- Panic attack
- PTSD (post-traumatic stress disorder)
- Obsessive-compulsive syndrome (OCD)
- Anxiety caused by separation
- Anxiety about sickness
- Phobia
- Anxiety disorder in general (GAD)
- Anxiety problem in social situations
HOW CAN ANXIETY BE TREATED?
Anxiety can be handled in several ways. Cognitive behavioral therapy (CBT) is a prominent treatment option that helps people manage with anxiety when it happens.
There are other drugs, such as antidepressants and sedatives, that attempt to balance brain chemistry and avoid anxiety attacks. They may even protect against the most severe symptoms.
If you prefer a more natural approach, there are both small and large ways you may assist overcome anxiety.
You may make changes to your habits such as exercise, sleep, and food. 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.
10 NATURAL ANXIETY TREATMENTS
1. Maintain an active lifestyle
Regular exercise is beneficial to your mental health as well as your physical health.
According to a 2013 study, those with anxiety disorders who reported a high level of physical activity were more likely to develop anxiety symptoms.
This might 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:
- Serotonin
- Gamma-aminobutyric acid (GABA)
- Brain-derived neurotrophic factor (BDNF)
- Endocannabinoids
According to the American Psychological Association (APA), regular exercise improves focus and willpower, which helps alleviate some anxiety symptoms.
What sort of exercise you do is a matter of personal taste. If you want to really get your heart rate up, HIIT (high-intensity interval training) classes or jogging are your best choice.
Workouts like Pilates and yoga, on the other hand, can be just as useful for your mental health if you want to start out with something a bit lower impact.
2. Avoid consuming alcohol.
Because alcohol is a natural sedative, it may take the edge off at first. However, evidence reveals a relationship between anxiety and alcohol intake, with anxiety disorders and alcohol use disorder (AUD) coexisting.
A 2017 assessment of 63 distinct research found that reducing alcohol consumption can help both anxiety and sadness.
Heavy drinking can disrupt the equilibrium of neurotransmitters, which is important for good mental health. This interference causes an imbalance, which may result in anxiety symptoms.
Anxiety may increase briefly in early 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 capacity to sleep. And, as we'll see later, getting a good night's sleep is extremely beneficial for dealing with worry.
3. Think about stopping smoking.
Smokers frequently seek for 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 chance of getting an anxiety illness 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 several 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 in order to create an environment conducive to your smoke-free lifestyle. You may also establish a strategy with a support system that might supply everything from encouragement to diversions.
4. Limit caffeine consumption
Caffeine is not your friend if you suffer from persistent anxiety. Caffeine might produce uneasiness and jitters, which aren't helpful if you're stressed.
Caffeine may induce or aggravate anxiety problems, according to research. It may also trigger panic episodes in those suffering from panic disorder. Caffeine withdrawal may considerably relieve anxiety symptoms in some persons.
Caffeine and anxiety are frequently connected, similar to alcohol, due to caffeine's potential to change brain chemistry.
Caffeine, for example, promotes alertness by inhibiting the brain chemical adenosine, which causes tiredness, while also activating the production of adrenalin, according to a 2008 study.
Having saying that, most individuals can tolerate a moderate amount of caffeine.
However, if you wish to reduce or eliminate caffeine, you should begin by gradually lowering the quantity of caffeine you drink each day.
To satisfy thirst, start substituting these drinks with water. This will not only satisfy your body's thirst for fluid, but it will also assist drain caffeine from your system and keep you hydrated.
Caffeine can be gradually reduced over a few weeks to assist modify the habit without causing withdrawal symptoms in the body.
5. Make obtaining a good night's sleep a priority.
Sleep has been shown over and again to be an essential component of healthy mental health.
Despite the fact that over a third of people sleep fewer than 6 hours each night, the CDC advises that individuals sleep 7 to 9 hours per day.
You may prioritize sleep by:
Avoiding coffee, heavy meals, and nicotine before going to bed
Keeping your room chilly and dark
Only sleeping at night when you're exhausted
Not watching television or reading in bed
Not using your phone, tablet, or computer in bed
Not turning about in bed or moving to a different room if you can't go to sleep
Composing a list of your concerns before bed
Sleeping at the same hour every night
6. Practice mindfulness and meditation
Meditation's fundamental purpose 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 accept all thoughts and feelings consciously.
Meditation has been shown to reduce stress and anxiety and 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.
7. Consume a well-balanced diet
Some people may experience mood changes due to low blood sugar levels, dehydration, or chemicals in processed meals such as artificial flavorings, artificial coloring, and preservatives. A high-sugar diet may also have an effect on temperament.
Check your eating habits if your anxiety intensifies after eating. Drink enough of water, avoid processed foods, and eat a well-balanced diet high in complex carbs, fruits and vegetables, and lean meats.
8. Engage in deep breathing exercises.
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, even breaths, can help reestablish regular breathing patterns and reduce anxiety.
9. Consider aromatherapy.
Aromatherapy is a natural therapeutic technique that has been utilized for thousands of years by humans. Natural plant extracts and essential oils are used in the practice to enhance the health and well-being of the mind, body, and soul. Its purpose is to improve both physical and mental wellness.
Natural plant extracts produce essential oils that may be breathed directly or added to a warm bath or diffuser. Aromatherapy is recommended to:
- Assist you in relaxing
- Assist you in sleeping
- Improve your mood
- Lower your heart rate and blood pressure
Some essential oils that are said to reduce anxiety include:
- Bergamot
- Lavender
- Sage, clary
- Grapefruit
- The flower ylang ylang
10. Drink chamomile tea
A cup of chamomile tea is a popular home treatment for calming tensions and promoting sleep.
According to a 2014 study, chamomile may also be an effective anti-GAD treatment. The study discovered that persons who took German chamomile capsules (220 mg up to five times daily) had a higher reduction in anxiety symptoms test scores than those who were given a placebo.
Another 2005 study discovered that chamomile extract assisted sleep-deprived mice in falling asleep. Researchers think that the tea has benzodiazepine-like hypnotic action and binds to benzodiazepine receptors.
CONCLUSION
If you're feeling worried, the suggestions above may help.
Remember that while home remedies might help relieve anxiety, they are not a substitute for professional care. Anxiety may necessitate treatment or prescription medication. Discuss your concerns with your doctor.