5 Natural Ways to Decrease Anxiety

Anxiety is a common occurrence in everyday life. Living in a hectic world is the cause of it.

But not all anxiety is harmful. It alerts you to potential threats, encourages you to maintain order and readiness, and aids in risk assessment. However, it’s important to take action before worry spirals out of control when it occurs on a daily basis. Your quality of life may be significantly impacted by untreated anxiety. Try the suggestions below to regain control.

What is Anxiety?

Your body’s natural reaction to stress is anxiety. It’s a sensation of anxiety or worry that may be brought on by a number of variables, including heredity, the environment, and even brain chemistry, according to researchers.

Typical signs of anxiousness include:

 

  • higher heart rate
  • breathing quickly
  • restlessness
  • difficulty focusing

It’s crucial to remember that worry can manifest itself differently for various people. While one individual could feel that their tummy is going to start to flutter, another person can experience panic attacks, nightmares, or terrible thoughts. Having said that, there is a distinction between normal anxiety and anxiety disorders. It’s one thing to feel apprehensive about something new or upsetting, but it can become a problem if your anxiety becomes unmanageable or excessive to the point where it interferes with your quality of life.

Anxiety disorders can manifest as:

  • panic attack
  • trauma-related stress disorder (PTSD)
  • An obsessional condition (OCD)
  • illness anxiety phobia separation anxiety
  • disordered anxiety generally (GAD)
  • disordered social anxiety

How do I deal with anxiety?

There are many techniques to treat anxiety. Cognitive behavioral therapy (CBT) is a popular form of treatment that gives patients techniques to manage their anxiety when it appears. Additionally, some drugs, such as sedatives and antidepressants, can regulate brain chemistry and lessen anxiety attacks. Even the most severe symptoms might be prevented by them.

However, there are both small and significant ways you can help manage anxiety if you want to take a more natural approach. You can change your eating, sleeping, and exercising routines. You can also try something totally new, like aromatherapy or meditation. There is a natural technique to assist everyone reduce anxiety, no matter what your lifestyle demands are.

 

1. Keep moving

Exercise Regularly
Exercise Regularly
Regular exercise can significantly improve your mental health in addition to your physical health.  2013 research According to Trusted Source, those with anxiety disorders who reported engaging in a lot of physical exercise were better able to fend off the onset of anxiety symptoms.

There are several potential causes for this. Your focus might be drawn from an anxious-inducing situation by engaging in physical activity. Additionally, increasing your heart rate alters the chemistry of your brain to make room for anti-anxiety neurochemicals like:

  • serotonin
  • gamma-aminobutyric acid (GABA)
  • brain-derived neurotrophic factor (BDNF)
  • endocannabinoids

 

Regular exercise improves concentration and willpower, which helps lessen some anxiety symptoms, according to the American Psychological Association (APA).

This is mainly a matter of personal preference when it comes to the type of exercise. Running or a high-intensity interval training (HIIT) class are your best bets if you want to truly raise your heart rate. Exercises like Pilates and yoga, however, may also be equally good for your mental health if you want to start out with something a bit lower impact.

2. Reduce Alcohol

Since alcohol is a natural sedative, it may initially help to ease the discomfort. However, researchTrusted Source suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.

Reducing alcohol use can help with anxiety and sadness, according to a 2017 that examined 63 separate studies.

Drinking too much can upset the neurotransmitter balance that is necessary for good mental health. This interference causes an imbalance that could result in specific anxiety symptoms. Early sobriety may momentarily raise anxiety, but over time, it can decrease.

Alcohol has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And as we’ll later point out,

3.Take into account giving up smoking

Smokers frequently light up a cigarette when under pressure. However, smoking while you’re anxious is a temporary fix that could make anxiety worse over time, similar to consuming alcohol. According to researchTrusted Source, your chance of subsequently having an anxiety illness increases the earlier in life you start smoking. Additionally, studies suggest that the compounds in cigarette smoke, such as nicotine, change the brain’s anxiety-related neural networks.

There are numerous approaches you can take if you want to stop smoking. Finding a secure replacement for cigarettes, such as toothpicks, is advised, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.

4. Consume less coffee

Caffeine is not your friend if you suffer from persistent anxiety. If you’re uneasy, caffeine may make you jittery and agitated, neither of which are helpful.

According to research, anxiety disorders may be exacerbated or caused by caffeine. In those who suffer from panic disorder, it could potentially trigger panic attacks. Caffeine withdrawal can considerably reduce anxiety symptoms in some persons. Due of caffeine’s capacity to change brain chemistry, it is common to associate caffeine with anxiety, much like alcohol.

For instance, according to a 2008 studyTrusted Source, caffeine boosts alertness by inhibiting the brain chemical adenosine, which causes fatigue, and simultaneously inducing the production of adrenalin. Start substituting water for these drinks to quench your thirst. This will not only fulfil your body’s demand for liquid, but it will also help you stay hydrated and flush caffeine from your system.

Caffeine use can be reduced gradually over a few weeks to assist break the habit without causing withdrawal symptoms in the body.

5. Give getting a good night’s sleep top priority

Get enough sleep
Get enough sleep
Numerous studies have shown that getting enough sleep is crucial for maintaining excellent mental health. The CDC advises adults to get 7 to 9 hours of sleep each day, despite the fact that a 2012 poll indicated that nearly a third of adults sleep for less than 6 hours at night.

You can prioritize your sleep by:

Avoiding caffeine, heavy meals, and nicotine before bedtime keeping your room dark and cool and only sleeping at night when you’re exhausted not reading, watching television, movies, using your phone, tablet, or computer in bed tossing and turning in your bed or going to another room if you can’t sleep.

Bottom Line

The suggestions above may help you relax if you’re feeling worried. Keep in mind that while home treatments may reduce anxiety, they shouldn’t be used in place of professional assistance. Therapy or prescription medication may be necessary for increased anxiety. Discuss your worries with your doctor.

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