How to reduce anxiety: 9 natural ways
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Sometimes the stress that causes anxiety can be good for a person. It helps her to be aware of danger, to be organized and to calculate risks.
But if stress becomes daily, it can turn into chronic anxiety, which has a detrimental effect on the body.
Natural ways to reduce anxiety were reported in Healthline.
Anxiety is a feeling of fear, worry. It is the body’s usual reaction to stress.
Anxiety can be caused by a variety of factors, from genetics to environmental conditions.
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Symptoms of anxiety
Among the most common symptoms of anxiety are:
- rapid heartbeat;
- rapid breathing;
- trouble;
- difficulty concentrating.
However, anxiety can manifest itself in different ways. Options for less obvious symptoms:
- “butterflies” in the stomach;
- urges to defecate;
- itch;
- panic attacks;
- cough;
- sweating;
- nightmares;
- anxious thoughts
There is a big difference between anxiety and anxiety disorders. Feeling anxious about something new is normal. When this condition becomes persistent and uncontrollable, it may indicate a disorder.
The following are distinguished among anxiety disorders:
- panic disorder;
- post-traumatic stress disorder (PTSD);
- obsessive-compulsive disorder (OCD);
- separation anxiety disorder;
- hypochondria;
- phobia;
- generalized anxiety disorder;
- social phobia
Anxiety can be reduced in various ways. One common option is cognitive behavioral therapy (CBT). Its purpose is to teach a person to cope with anxiety when it arises.
Also, the doctor can prescribe drug treatment – antidepressants and sedatives. They help to balance the chemical activity of the brain.
At the same time, there are natural methods that can reduce anxiety. They are based on lifestyle changes and the introduction of new habits.
Physical activity
Regular exercise can improve your health.
A 2021 Swedish-American study found that people with an active lifestyle had about a 60% lower risk of developing anxiety disorders.
The reasons for this effect can be different:
- physical exercises can divert attention from the source of anxiety;
- an increased heart rate can alter brain chemistry, making more room for anti-anxiety neurotransmitters – specifically serotonin.
According to the American Psychological Association, regular exercise increases focus and willpower, which can help with some anxiety symptoms.
If you are just starting to do sports, Pilates and yoga will suit you. If you are more physically fit and want to get your heart rate up, high-intensity interval training and running.
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Limit alcohol consumption
Alcohol has a short-term sedative effect, but abuse can cause not only dependence, but also anxiety.
The work of German scientists in 2016 showed that reducing alcohol consumption can improve both anxiety and depression.
Alcohol abuse can disrupt the balance of neurotransmitters that are responsible for a positive state of mental health. This can lead to certain anxiety symptoms.
In addition, alcohol impairs the body’s ability to fall asleep, which adversely affects the quality of sleep. And sleep is useful in the fight against anxiety.
Quit smoking
Smoking during stress, like drinking alcohol, has a temporary effect. In the long run, this habit will contribute to the deterioration of the condition.
A recent study by British scientists showed that quitting smoking significantly reduces anxiety levels.
Meanwhile, in 2020, German researchers suggested that nicotine and other chemicals in cigarette smoke cause changes in the brain that increase the risk of anxiety and panic disorders.
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Limit caffeine intake
Caffeine can cause or worsen anxiety disorders.
A 2022 review by Swedish scientists found that caffeine can increase anxiety and panic attacks. In some people, giving it up can significantly improve their mental state.
In addition, the American Psychiatric Association officially recognizes the existence of an anxiety disorder caused by caffeine.
Caffeine-induced anxiety disorder is a condition where caffeine interferes with a person’s daily life.
Caffeine can also change chemical processes in the brain, which can cause anxiety.
However, moderate caffeine consumption is safe for most people.
If you want to reduce or completely eliminate caffeine, you should start by slowly reducing its daily amount.
You can also replace caffeinated drinks with water. This will help remove caffeine from the body and maintain water balance.
Get a full night’s rest
Sleep is an important factor for a person’s mental health.
To improve the quality of sleep, it is worth:
- sleep only when you feel tired;
- do not read or watch TV in bed;
- do not use gadgets in bed;
- go to another room if you can’t fall asleep;
- avoid caffeine, heavy meals and nicotine before bed;
- sleep in the dark and cool;
- go to bed at about the same time.
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Meditation
Meditation can give a person a sense of calm through awareness of their thoughts and feelings.
Meditation helps relieve stress and anxiety. It is used in cognitive-behavioral therapy.
A 2023 randomized trial found that an 8-week stress-reduction meditation program helped reduce anxiety levels as well as one of the popular antidepressants.
Mindfulness meditation is the most popular form of meditation. To practice it, you need to close your eyes, breathe deeply and follow your thoughts.
Balanced nutrition
Low or high blood sugar, dehydration, artificial flavors and colors, and preservatives can all cause mood swings in some people.
If anxiety increases after eating, you should check your eating habits.
Drink enough water, avoid chemically processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
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Deep breathing exercises
Shallow, rapid breathing is characteristic of anxiety. It can lead to rapid heartbeat, dizziness or even a panic attack.
Deep breathing exercises are a process of slow but deep breaths. They can help restore a normal breathing rhythm and reduce anxiety.
Chamomile tea
Chamomile tea is a common home remedy for relaxation.
In 2016, during clinical studies, American scientists discovered that chamomile can also be a powerful ally in the fight against attention deficit hyperactivity disorder.
The results showed that this plant can reduce the symptoms of anxiety, but it does not significantly reduce the frequency of relapses.
We will remind you that earlier we told you which 7 exercises will help you overcome back pain.
Read also: 7 non-obvious symptoms that should not be ignored
Importantly! This material is based on the latest and current scientific research, is of an informational and reference nature only and cannot be the basis for establishing a medical diagnosis. To establish a diagnosis, be sure to consult a doctor!
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