Worries, stress, and anxiety are inevitable in today’s life. It is a by-product of living in a very busy world. Anxiety, however, isn’t bad every time. It causes you to conscious of danger, motivates you to remain organized and prepared, and helps you calculate risk.
However, once anxiety becomes an everyday occurrence, it is time to act before it crumbles you. Uncontrolled anxiety can have an enormous impact on your quality of life. In this article, we are sharing some ways in which you can combat anxiety at your own in a natural way.
First, what is anxiety?
Anxiety is our body’s natural response to stress. It is a feeling of worry that may be caused by a mixture of things that, the researchers say, vary from biological science and setting to brain chemistry. Some common anxiety symptoms include scaled-up heart rate, fast breathing, concentration problem, etc.
However, it’s important to note that anxiety can manifest in different ways for different people. While one person may feel butterflies in their stomach, another may experience panic attacks, nightmares, or painful thoughts.
With that said, there is a difference between everyday anxiety and an anxiety disorder. Feeling anxious about something new or stressful is one thing, but when it gets out of control or is overwhelming and starts to affect your quality of life, it could be a disorder.
What is the treatment of anxiety?
Anxiety can be treated in a variety of ways. One popular treatment option is Cognitive Behavioral Therapy (CBT), which helps give people tools to deal with anxiety when it comes up.
There are also some medications, such as antidepressants and sedatives, that balance brain chemistry and prevent anxiety attacks. They can even prevent the most severe symptoms.
However, if you’re looking to go a more natural route, there are big and small ways to combat anxiety. You can change your daily habits and diet for starters. You can also try something completely new, like aromatherapy or meditation. No matter what your lifestyle entails, there is a natural way to help alleviate anxiety for everyone.
9 tips for handling anxiety without medications:
Burn more calories!
Regular exercise isn’t just good for your physical health – it can also do a lot for your mental health. Studies have found that people with anxiety disorders who reported high levels of physical activity were better protected against anxiety symptoms.
This could be due to many reasons. Exercise can divert your attention from something that worries you. Increasing your heart rate also changes brain chemistry to make more room for anti-anxiety neurochemicals, such as serotonin, gamma-aminobutyric acid (GABA), and a neurotrophic factor derived from brain (BDNF).
You can start with something a little lower impact, exercises like Pilates and yoga can also be good for your mental health.
Keep the booze at bay!
Drinking alcohol may decrease the effects initially, as it is a natural sedative. However, research shows that there is a link between anxiety and alcohol use.
Drinking too much alcohol can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This crossover creates an imbalance that can lead to certain anxiety symptoms. Alcohol has also been shown to disrupt body’s natural ability to fall asleep by interfering with sleep homeostasis, which is incredibly important for dealing with anxiety.
Put a stop on smoking!
Smokers often turn to smoking during times of stress. However, like drinking, smoking a cigarette when you’re stressed is a quick fix that can make anxiety worse over time.
Studies have shown that the earlier you start smoking, the higher your risk of developing an anxiety disorder later in life. Research also shows that nicotine and other chemicals in cigarette smoke alter brain pathways involved in anxiety.
You can also adopt distracting habits to create an environment conducive to your smoke-free life. Plus, you can plan with a support system that can provide everything from encouragement to distraction.
Don’t overconsume caffeine!
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If you suffer from chronic anxiety, caffeine is not your friend. Caffeine can cause stress and nervousness, which isn’t good if you’re nervous.
Research has shown that caffeine can cause or worsen anxiety disorders. It can also cause panic attacks in people with panic disorder. In some people, eliminating caffeine can significantly improve anxiety symptoms. Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.
Caffeine increases alertness by blocking the brain chemical adenosine, which makes you tired, and triggers the release of adrenaline.
Start replacing these drinks with water. This will not only meet your body’s need for fluids, but it will also help remove caffeine from your body and keep you hydrated.
A sound sleep is must!
It has been proven time again that sleep is an important part of good mental health. You can have a wholesome sleep with a few changes in habits like, only sleep at night when you are tired, don’t watch TV before sleeping, reduce your screen time during night, avoid caffeine, large meals and nicotine before bed, and keep your bedroom dark and cool.
Take the help of meditation!
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The prime objective of meditation is being mindful of the present moment, which involves noticing every thought without judgment. It can lead to feelings of calm and contentment by consciously increasing your capacity to tolerate all your thoughts and emotions.
Meditation is known to relieve stress and anxiety. Research by John Hopkins shows that 30 minutes of daily meditation can calm some symptoms of anxiety and act as an antidepressant.
Mindfulness meditation is often the most popular form. To meditate mindfully, you can close your eyes, breathe deeply, and pay attention to thoughts as they pass through your mind. Don’t judge your feelings or get carried away with them. Instead, you can simply observe them and notice any patterns.
A balanced diet is imperative!
Low blood sugar, dehydration, or chemicals in processed foods, such as artificial flavors, artificial colors and preservatives, can cause mood swings in some people. A diet high in sugar can also affect mood.
If your anxiety gets worse after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean protein.
Take a deep breath!
Rapid, shallow breathing is common with anxiety. This can lead to a fast heartbeat, dizziness or light-headedness, or even a panic attack.
Deep breathing exercises – the intentional process of taking deep, slow, steady breaths – can help restore normal breathing patterns and reduce anxiety.
Aromatherapy can help!
Aromatherapy is a holistic healing treatment used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of mind, body and spirit. Its goal is to improve physical and emotional health.
Essential oils created by natural plant extracts can be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to help you relax, sleep better, improve your mood, and lower your heart rate and blood pressure.