Natural remedies for anxiety: 10 ideas (2023)

What is anxiety?

• incrise of cardiac frecuency
• fast breathing
• concern
• 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
• phobia
• generalized anxiety disorder (GAD)
• social anxiety disorder

How can I treat anxiety?

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.

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.

10 natural remedies for anxiety

1. Stay active

Regular exercise is not just about physical health, it can also go a long way for your mental health.

A2013 studyfound that people with anxiety disorders who reported a high level of physical activity were more protected against developing anxiety symptoms.

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:

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

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

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.

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.

Look forshowed that the earlier in life one starts smoking, the greater the risk of developing an anxiety disorder later in life. Research also suggests that nicotine and other chemicals in cigarette smoke alter pathways in the brain related to anxiety.

If you want to quit smoking, there are many different ways to start. EITHERCenters for Disease Control and Prevention (CDC)recommends finding a safe substitute for cigarettes, such as toothpicks.

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.

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, theCDC recommendsthat adults sleep 7 to 9 hours every day.

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.

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:

• bergamot
• lavender
• save sclera
• pomelo
• Ylang Ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy for calming the nerves and promoting sleep.

A2014 studyshowed that chamomile can also be a powerful ally againstLABEL. The study found that people who took German chamomile capsules (220 milligrams up to five times a day) had a greater reduction in scores on tests measuring anxiety symptoms than those who received a placebo.

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.

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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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