Anxietyit is your body's natural response to stress. It's a feeling of fear or worry that can be caused by a combination of factors that researchers believe range from genetics to the environment to brain chemistry.
Some common symptoms of anxiety include:
- incrise of cardiac frecuency
- fast breathing
- concentration problems
However, it is important to note that anxiety can present itself in different ways for different people. While one person may feel a butterfly in their stomach, another may havepanic attacks, nightmares or painful thoughts.
That being said, there is a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it comes to a pointpoint uncontrollable or excessiveand it begins to affect your quality of life, it could be a disorder.
Some anxiety disorders include:
- PANIC syndrome
- post traumatic stress disorder (PTSD)
- obsessive-compulsive disorder (OCD)
- separation anxiety
- illness anxiety
- generalized anxiety disorder (GAD)
- social anxiety disorder
Anxiety can be treated in many ways. A common treatment option iscognitive behavioral therapy (CBT), which helps provide people with tools to deal with anxiety when it occurs.
There are also certain medications, such as antidepressants and sedatives, that work to balance brain chemistry and prevent anxiety episodes. They can even prevent the most serious symptoms.
If you want to go a more natural route, there are ways big and small to help combat anxiety.
You can make adjustments to habits such as exercise, sleep, and diet. You can also try something totally new like aromatherapy or meditation. No matter what your lifestyle requires, there is a natural way to help reduce anxiety for everyone.
1. Stay active
Regular exercise is not just about physical health, it can also go a long way for your mental health.
This can be for a variety of reasons. Exercise can divert your attention from something that makes you anxious.
Increasing your heart rate also changes your brain chemistry to make more room for anti-anxiety neurochemicals, such as:
- gamma-aminobutyric acid (GABA)
- brain-derived neurotrophic factor (BDNF)
In accordance withAmerican Psychological Association (APA)), regular exercise leads to increased concentration and willpower, which can help with some anxiety symptoms.
When it comes to what type of exercise, this is more of a personal preference. If you really want to get your heart rate up, something like a HIIT (high intensity interval training) class or jogging is your best bet.
But if you want to start with something with a little less impact, exercises like Pilates and yoga can also be beneficial for your mental health.
2. Stay away from alcohol
Drinking alcohol may ease it at first, as it is a natural sedative. However,
suggests that there is a link between anxiety and alcohol use, and that anxiety disorders and alcohol use disorder (AUD) occur hand in hand.
which analyzed 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.
Excessive alcohol consumption can interfere with the balance of neurotransmitters, which may be responsible for positive mental health. This interference creates an imbalance that can lead to certain anxiety symptoms.
Anxiety may temporarily increase early in sobriety, but may improve in the long term.
Alcohol also hasIt has been shownto disrupt your body's natural ability to sleep by interfering with sleep homeostasis. And, as we'll see later, a good night's sleep is incredibly helpful in combating anxiety.
3. Consider quitting cigarettes
Smokers often reach for a cigarette during stressful times. However, just like drinking alcohol, puffing on a cigarette when stressed is a quick fix that can make your anxiety worse over time.
If you want to quit smoking, there are many different ways to start. EITHER
You can also adopt distracting habits to create an environment that works for your smoke-free life. Plus, you can make a plan with a support system that can provide everything from encouragement to distractions.
4. Limit your caffeine intake
If you have chronic anxiety, caffeine is not your friend. Caffeine can cause jitters and jitters, neither of which are good if you're anxious.
Look fordemonstrated that caffeine can cause or worsen anxiety disorders. It can also cause panic attacks in people with panic disorder. For some people, cutting out caffeine can significantly improve anxiety symptoms.
Like alcohol, caffeine and anxiety are often linked, due to caffeine's ability to alter brain chemistry.
for example, one
showed that caffeine increases alertness by blocking adenosine, a brain chemical that makes you feel tired, while also triggering the release of adrenaline.
Having said all that,a moderate intake of caffeineit is safe for most people.
However, if you're looking to reduce or eliminate caffeine completely, start by slowly reducing the amount of caffeine you drink each day.
Start by replacing these drinks with water to quench your thirst. This will not only satisfy your body's need for fluids, but it will also help flush caffeine out of your body and keep you hydrated.
Gradually cutting back on caffeine over a few weeks can help establish the habit without the body going into withdrawal.
5. Prioritize a good night's sleep
Sleep has been shown to be an important part of good mental health.
Even if asurvey 2012found that almost a third of adults sleep less than 6 hours a night, the
You can make sleep a priority:
- He only sleeps at night when he's tired.
- do not read or watch television in bed
- not using your phone, tablet, or computer in bed
- not tossing and turning or going to another room if you can't sleep
- avoid caffeine, large meals and nicotine before bed
- keep your room dark and cool
- write down your worries before bed
- go to sleep at the same time every night
6. Meditate and practice mindfulness
One of the main goals of meditation is mindfulness of the present moment, which includes noticing all thoughts without judgment. This can lead to a sense of calm and contentment, increasing your ability to consciously tolerate all thoughts and feelings.
Meditation is known to relieve stress and anxiety and is a main facet ofTCC.
Look forby John Hopkins suggests that 30 minutes of daily meditation can relieve some anxiety symptoms and act as an antidepressant.
how to meditate
There are 9 popular types of meditation:
- mindfulness meditation
- spiritual meditation
- focused meditation
- moving meditation
- mantra meditation
- transcendental meditation
- progressive relaxation
- loving kindness meditation
- visualization meditation
Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, take a deep breath, and pay attention to your thoughts as they pass through your mind. You don't judge them or relate to them. Instead, just watch them and notice any patterns.
7. Eat a balanced diet
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 temperament.
If your anxiety worsens after eating, review your eating habits. Stay hydrated, cut out processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean protein.
8. Practice deep breathing
Shallow, rapid breathing is common with anxiety. It can cause a fast heartbeat, dizziness or lightheadedness, or even a panic attack.
deep breathing exercises– the deliberate process of breathing slowly, evenly and deeply – can help restore normal breathing patterns and reduce anxiety.
9. Try aromatherapy
aromatherapyIt is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Your goal is to improve physical and emotional health.
Essential oils created from natural plant extracts can be inhaled directly or added to a warm bath or diffuser.aromatherapyIt is suggested for:
- help you relax
- help you sleep
- cheer up
- reduce heart rate and blood pressure
Someessential oilsthat are believed to relieve anxiety are:
- save sclera
- Ylang Ylang
10. Drink chamomile tea
A cup of chamomile tea is a common home remedy for calming the nerves and promoting sleep.
Other2005 studyfound that chamomile extract helped sleep-disordered mice to fall asleep. Researchers believe that the tea may function as a benzodiazepine, binding to benzodiazepine receptors and having hypnotic activity similar to benzodiazepines.
Are you interested in other mental health resources?
We are here to help. explore ourevidence-based reviewsfrom leading providers, products and more to support your physical and emotional well-being.
(Video) Natural Supplements and Treatments for Anxiety: What the Research Says About Supplements for Anxiety
If you're feeling anxious, the ideas above can help you calm down.
Keep in mind that home remedies can help relieve anxiety, but they are not a substitute for professional help. Increased anxiety may require therapy or prescription medication. Talk to your doctor about your concerns.
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What are 10 ways to get rid of anxiety? ›
- Keep physically active. ...
- Avoid alcohol and recreational drugs. ...
- Quit smoking, and cut back or quit drinking caffeinated beverages. ...
- Use stress management and relaxation techniques. ...
- Make sleep a priority. ...
- Eat healthy foods. ...
- Learn about your disorder.
- Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. ...
- Name what you're feeling. ...
- Try the 5-4-3-2-1 coping technique. ...
- Try the “File It” mind exercise. ...
- Run. ...
- Think about something funny. ...
- Distract yourself. ...
- Take a cold shower (or an ice plunge)
- Take a time-out. ...
- Eat well-balanced meals. ...
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. ...
- Exercise daily to help you feel good and maintain your health. ...
- Take deep breaths. ...
- Count to 10 slowly. ...
- Do your best.
The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety. Strategies include deep breathing, progressive muscle relaxation, imagery, and challenging irrational thoughts.How can I treat anxiety without medication? ›
- Keep Your Blood Sugar in Check. ...
- Avoid Stimulants. ...
- Get Enough Sleep. ...
- Just Breathe. ...
- Practice Mindfulness. ...
- Exercise. ...
- Do What You Enjoy. ...
- Where to Get Help.
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.What foods help anxiety? ›
Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals. Steer clear of foods that contain simple carbohydrates, such as sugary foods and drinks. Drink plenty of water. Even mild dehydration can affect your mood.How do you calm severe anxiety? ›
- Behavioral therapy.
- Deep breathing.
- Socializing, following pandemic guidelines of social distancing, masking and hand hygiene)
- Speaking with your health care provider.
- Take some deep breaths. Close your eyes and breathe in and out slowly. ...
- Find a distraction. Distractions help us forget what is troubling us. ...
- Look at the big picture. ...
- Acknowledge your successes. ...
- Embrace your fears. ...
- Start journaling. ...
- Live in the present moment. ...
- Ask for help.
Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals. Exercise regularly. Get plenty of sleep.
What vitamins are good for anxiety? ›
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.What vitamins help with anxiety and panic attacks? ›
Vitamin B Complex
The eight B vitamins, particularly B6, B9 (folic acid) and B12, are essential for the proper function of the nervous system and can help to calm the nerves and reduce mental stress and fatigue. For these reasons, they are often referred to as anti-stress nutrients.
- Keep physically active. Develop a routine so that you're physically active most days of the week. ...
- Avoid alcohol and recreational drugs. ...
- Quit smoking and cut back or quit drinking caffeinated beverages. ...
- Use stress management and relaxation techniques. ...
- Make sleep a priority. ...
- Eat healthy.
- Indigestion. Anxiety can cause temporary or even chronic indigestion. ...
- Phantom ringing. Tinnitus, which is a ringing in the ears, can be a sign of stress or anxiety and can be experienced in several ways. ...
- Burning sensation. ...
- Heart irregularities. ...
- Physical numbness or tingling.
Water has been shown to have natural calming properties, likely as a result of addressing dehydration's effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if you're not experiencing anxiety, drinking sufficient water can create feelings of relaxation.What is the fastest home remedy for anxiety? ›
- Exercise. Studies show that physical exercise can help reduce anxiety symptoms. ...
- Meditation. Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. ...
- Relaxation exercises. ...
- Journaling. ...
- Time management strategies. ...
- Aromatherapy. ...
- Cannabidiol oil. ...
- Herbal teas.
Most people suffering from panic and hyperventilation attacks are low in vitamin B6 and iron. These nutrients are essential for the production of serotonin, which is known to prevent these conditions.Does B12 help with anxiety? ›
Vitamin B12 is considered an important brain and nervous system micronutrient and is often used for anxiety. It helps to ensure normal function for your nerves, which can help combat physical symptoms of anxiety.