Natural Ways To Reduce Anxiety | Ms. Magazine

Some anxiety is a typical part of life. It is a byproduct of living in an overcrowded world. However, anxiety is not all bad. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks. But when anxiety becomes a daily occurrence, it’s time to act before it snows.

According to Healthline, uncontrolled anxiety greatly affects your quality of life, so take control of it by knowing this.

Anxiety can be the result of a range of factors that researchers believe range from genes to environmental chemistry to brain chemistry.

Some common symptoms of anxiety
Some common symptoms of anxiety

Some common symptoms of anxiety

• Increased heart rate

• rapid breathing

• Insomnia

• Difficulty concentrating
However, it is important to note that anxiety can manifest in different ways for different people. While one person may feel the sensation of butterflies in their stomach, another person may experience panic attacks, nightmares, or disturbing thoughts.

Natural remedies for anxiety

Natural remedies for anxiety

– stay active

. Exercise can distract you from something that makes you anxious. According to the American Psychological Association (APA), regular exercise increases focus and willpower, which can help treat some symptoms of anxiety. Increasing the heart rate also changes brain chemistry to make more room for anti-anxiety neurochemicals, such as:

• serotonin
• Gamma-aminobutyric acid (GABA)
• Brain-derived neurotrophic factor (BDNF)
• endocannabinoids

Consider quitting cigarette smoking

Smoking a cigarette when you’re stressed is a quick fix that can make anxiety worse over time. Research shows that the earlier you start smoking in life, the greater your risk of developing an anxiety disorder later, and research suggests that nicotine and other chemicals in cigarette smoke alter pathways in the brain associated with anxiety.

You can also adopt habits that can distract you to create a suitable environment for your smoke-free life. Additionally, you can make a plan with a support system that can provide everything from encouragement to distraction.

-Reduce caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine can cause nervousness and jitters, both of which are not good if you’re anxious. Caffeine increases alertness by blocking the brain chemical adenosine, which makes you feel tired, while also stimulating the release of adrenaline.

If you want to reduce or stop caffeine altogether, start by slowly reducing the amount of caffeine you drink each day.

Start by replacing these drinks with water to quench your thirst. Not only will this satisfy your body’s need to drink fluids, but it will also help flush caffeine out of your body and keep you hydrated.

Prioritize getting a good night’s rest

Getting enough sleep has been shown to be an important part of good mental health.

You can make sleep a priority by following these tips:

• Only sleep at night when you are tired

• Do not read or watch TV in bed

• Do not use your phone, tablet or computer in bed

• Do not roll over in your bed or go to another room if you cannot sleep

• Avoid caffeine, large meals and nicotine before bed

• Keep your room dark and cool

• Write down your worries before you go to sleep

• Go to bed at the same time every night

Meditation and mindfulness practice

The main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a non-judgmental way. It can lead to feelings of calmness and contentment by increasing your ability to tolerate all thoughts and feelings.

Meditation is known to relieve stress and anxiety and is an essential aspect of CBT.

– Eat a balanced diet

. Diet can affect mood. If your anxiety worsens after eating, check your eating habits. Stay hydrated, cut out processed foods and eat a well-balanced diet rich in complex carbohydrates, fruits, vegetables and lean proteins.

– Practice deep breathing

Rapid, shallow breathing is common with anxiety. This can lead to a rapid heartbeat, dizziness, lightheadedness, or even a panic attack, so you should continue to do deep breathing exercises by breathing slowly and evenly

Try aromatherapy

Aromatherapy is a holistic healing therapy that has been used by people for thousands of years. This practice uses natural plant extracts and essential oils to promote the health and well-being of mind, body and spirit. Its purpose is to promote physical and emotional health.

Essential oils from natural plant extracts can be inhaled directly or added to a warm bath or diffuser.

-Drink chamomile tea

A cup of chamomile tea is a popular home remedy to calm frayed nerves and promote sleep.

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