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6 Ways to Relieve Anxiety Naturally

Anxiety is a common occurrence in everyday life. It is majorly caused by the hectic life we all lead.

Anxiety isn’t all negative; not always. It is like your sixth sense; it makes you aware of any danger, encourages you to maintain order and preparation, and helps in risk assessment. 

However, it’s important to take action before it spirals out of control when it occurs daily.

Your quality of life may be significantly impacted when it is untreated. 

In this article, we look at simple reachable ways we can relieve anxiety to improve the quality of our daily lives.

But first, let us answer this question.

What is anxiety?

Your body’s natural reaction to stress is anxiety. It’s a sensation of worry or fear that may be brought about by several variables, including genetics, the environment, and even brain chemistry.

Typical signs of anxiety include:

  • faster heart rate
  • rapid breathing
  • restlessness
  • reduced concentration

It’s crucial to remember that it can manifest itself differently for different people. While one individual could feel a flutter in the tummy, another can experience panic attacks, nightmares, or generally dreadful thoughts. 

However, there is a difference between normal anxiety and anxiety disorder.

It’s one thing to feel apprehensive about something new or upsetting, but it becomes a problem if it becomes unmanageable or excessive to the point where it interferes with your quality of life.

Some common anxiety disorders include:

  • Post-traumatic stress disorder (PTSD) 
  • Obsessive-compulsive disorder (OCD)
  • Panic disorder 
  • Separation anxiety
  • Phobia
  • Illness anxiety 
  • Nightmares or painful thoughts.
  • Generalized anxiety disorder (GAD) 
  • Social anxiety disorder

How do I treat anxiety?

There are many different approaches to treating it. Cognitive behavioral therapy (CBT) is a popular form of treatment that gives patients techniques to manage their anxiety when it manifests.

Some drugs, such as sedatives and antidepressants, can regulate brain chemistry and lessen the attacks. As a result, they might prevent even the most severe symptoms.

But there are natural methods you may use to help manage it if you want to take a more holistic approach. 

You can change your eating, sleeping, and exercise routines. You may even try something completely new, like meditation or aromatherapy. Everybody can find a natural technique to relieve it, regardless of their lifestyle requirements. 

Six natural remedies for anxiety

1. Cut off alcohol to reduce anxiety

If you drink alcohol more than 3 times a week or tend to overdo it in one sitting to overcome anxiety, you may want to read this section.

Alcohol is a natural sedative, and it may initially help to ease the discomfort. However, research reveals a connection between anxiety and alcohol use, with alcohol use disorders (AUD) and anxiety disorders frequently co-occurring.

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

Drinking too much can upset the neurotransmitter balance necessary for good mental health. This interference causes an imbalance that could result in specific symptoms. 

During the early days of sobriety, anxiety may increase, but over time, this decreases.

Additionally, it’s been demonstrated that alcohol interferes with sleep homeostasis, which prevents your body from falling asleep on its own. And as we’ll see later, getting a good night’s sleep is crucial for battling anxiety. 

2. Exercise Regularly to reduce anxiety

According to 2013 research, those with anxiety disorders who reported engaging in many physical exercises could ward off the onset of its symptoms.

There are several potential causes for this. Your attention is drawn from an anxiety-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
  • Endocannabinoids
  • brain-derived neurotrophic factor (BDNF)
  • gamma-aminobutyric acid (GABA)

The American Psychological Association (APA) believes regular exercise improves focus and willpower, which helps lessen some symptoms.

The type of exercise you engage in is a matter of personal preference. Running or a high-intensity interval training (HIIT) class is your best bet if you want to raise your heart rate.

But if you want to start with something less strenuous, pilates and yoga might also be equally good. 

3. Coffee is not your friend.

Ouch, that hit hard. I’m sorry. 

However, caffeine is not for you if you suffer from persistent anxiety. If you’re anxious, caffeine may make you jittery and agitated, neither of which is helpful.

Caffeine may contribute to or intensify anxiety disorders. For those suffering from panic disorder, it could trigger panic attacks. On the other hand, caffeine withdrawal can considerably reduce anxiety symptoms in some persons.

Due to its capacity to change brain chemistry, coffee, and anxiety are frequently associated, much like alcohol and alcoholism.

For instance, according to a 2008 study, caffeine boosts alertness by inhibiting the brain chemical adenosine, which causes fatigue, and simultaneously induces adrenalin production. 

All things considered, most people can safely consume a modest amount of coffee.

However, if you wish to reduce or stop consuming coffee altogether, you should start by gradually cutting back on your regular intake.

Start substituting water for these drinks to quench your thirst. Consuming more water will not only fulfill your body’s demand for liquid and help you stay hydrated but also flush caffeine out of your system.

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

4. Get a good night’s sleep to reduce anxiety

Numerous studies have shown that getting enough sleep is vital for maintaining excellent mental health.

The CDC advises adults to get 7 to 9 hours of sleep every day after a 2012 poll found that nearly a third of adults sleep for less than 6 hours.

Some simple ways to prioritize sleep are:

  • Avoid caffeine, heavy meals, and nicotine before bedtime
  • Keep your room dark and cool
  • Write down your worries before going to bed 
  • Sleep only at night when you’re tired
  • Do not read, watch television, or use a phone, tablet, or computer in bed 
  • Go to bed at the same time every night.

5. Stick to a balanced diet

Some people may experience mood changes due to low blood sugar, dehydration, or chemicals in processed foods such as artificial flavorings, artificial colorings, and preservatives. A diet high in sugar may affect mood as well.

Check your eating habits if it gets worse after eating. Drink plenty of water, steer clear of processed foods, and consume a balanced diet high in lean proteins, fruits, and vegetables.

 6. Take your ginseng supplements

Supplements that contain ginseng effectively control immunological responses and hormonal changes brought on by stress, preserving homeostasis. 

Ginseng not only inhibits the development of psychological illnesses like anxiety and depression but also shields against physical illnesses brought on by stress. 

Recent research has shown that ginseng plays a role in regulating hormones and altering the hypothalamic-pituitary-adrenal axis, which has a positive impact on the heart and brain. 

Takeaway

The suggestions above might help you feel less anxious.

Remember that while home treatments may reduce anxiety, you shouldn’t solely use them and disregard professional assistance. 

Persistent anxiety episodes that tend to linger and repeat or cause physical imbalances or mental and emotional disturbances in everyday life should not be ignored. Consider seeking professional assistance to address, treat, or resolve attacks.

Therapy or prescription medication may be necessary to treat reoccurrences.

Discuss your worries with your doctor to ensure that whatever you are going through doesn’t spiral out of control.

Acha Maoni

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