6 Natural Ways to Decrease Anxiety

Anxiety is a common occurrence in everyday life. It is a result of living in a busy environment.

But not all anxiety is harmful. It warns you of potential dangers, nudges you to keep things organized and ready, and supports risk analysis. However, if you worry frequently, you should take action to stop it before it becomes out of control.

Untreated anxiety may hurt your quality of life. To retake control, use the steps listed below.

What is Anxiety?

Your body’s natural reaction to stress is anxiety. According to psychologists, it’s a feeling of anxiety or concern that may be triggered by a variety of factors, including chemistry in the brain, environment, and even inheritance.

Typical signs of anxiousness include:

  • Higher heart rate
  • Quickly breathing
  • Restlessness
  • Difficulty concentrating

But there is a difference between the regular risk of mental health disorders. Anxiety about everything new or upsetting is one thing, but it may become a problem if it’s uncontrollable or extreme to the point where it affects your quality of life.
Anxiety disorders can manifest as:

  • Panic attack
  • Trauma-related stress disorder (PTSD)
  • An obsessional condition (OCD)
  • Illness associated with separation anxiety fear
  • Disordered anxiety generally (GAD)
  • Disordered social anxiety

How do I deal with anxiety?

There are many different approaches to curing anxiety. A well-liked form of therapy called cognitive-behavioural therapy (CBT) teaches patients how to control their anxiety when it arises.

A few medications, including sedatives and psychiatrists, can also control brain chemistry and decrease panic attacks. They may be able to prevent even the most serious conditions.

But if you prefer to adopt a more holistic approach, both modest and large natural approaches may aid in control of anxiety.

Your nutrition, sleeping, and exercise schedules are all modifiable. You might even try something altogether new, like aromatherapy or meditation. No matter what their needs are in terms of their way of life, everyone can find a natural method to help them relieve anxiety.

READ MORE: Does Being Anxious Give You A headache-Ultimate Guide

7 organic treatments for anxiety

1. Avoid drinking alcohol

Whiskey is a strong sedative, so it might at first assist to reduce the discomfort. However, evidence shows a link between stress and alcohol consumption, with anxiety disorders and problem drinking (AUD) usually co-occurring.

Review of 2017, Reducing alcohol use can help with anxiety and sadness, according to a dependable source that examined 63 separate studies.

Drinking excessively can interfere with the neurotransmitter balance required for optimum mental health. An imbalance brought on by this interference may give rise to particular anxiety symptoms.

Early sobriety may for a brief while increase anxiety, although it can also lessen with time.

Alcohol has also been shown to disrupt the sleep-wake cycle, which inhibits your body from having a nap on its own. And as we will discover later, overcoming anxiety requires a restful night’s sleep.

2. Reduce your caffeine intake

If your anxiety is chronic, caffeine is just not your friend. Caffeine may keep you jittery and upset if you’re feeling unsettled, neither of which is beneficial.

According to research, caffeine may lead to or worsen anxiety problems. It can start panic attacks in people with panic disorder. Caffeine reduction can considerably reduce anxiety in some persons.

Latte and anxiety have frequently been linked because of coffee’s ability to alter brain chemistry, just like alcohol and alcoholics.

For instance, caffeine increases alertness by suppressing the brain chemical one, which produces drowsiness, and simultaneously increasing the creation of excitement, according to a 2008 study.

Considering everything, the majority of people don’t have any issues consuming a tiny amount of caffeine.

Nevertheless, you should begin by gradually reducing your normal intake if you want to minimize or stop using caffeine altogether.

To quench your thirst, start substituting water for these beverages. It will not only satisfy your body’s need for liquid but also keep you hydrated and assist you to get rid of the caffeine in your system.

3. Consume a healthy diet

Think about your eating habits if your anxiety rises after a meal. A balanced diet rich in carbohydrates and protein, fruits, and vegetables, as well as lots of water, should be followed.

4. Use deep breathing exercises

Rapid and shallow breathing is a sign of anxiety.
Purposely taking calm, even breaths while using deep relaxation techniques can help to reestablish good breathing patterns and reduce anxiety.

5. Consider aromatherapy

Aromatherapy has been used by people as a holistically therapeutic technique for many thousands of years. Utilizing pure leaf extract and essential oils, the technique fosters the health and wellness of the mind, body, and spirit. Its objective is to improve emotional and mental wellbeing.

The essential oils from the natural substance extracts can be diffused, added to a warm bath, or inhaled right away. Use of massage is advised for:

  • Help you calm
  • Aid in sleeping
  • Improve mood
  • Lower blood pressure and cardiac rate

Following are some essential oils that are thought to reduce anxiety:

  • Lavender
  • Sage
  • Bergamot
  • Citrus
  • Vlang
  • Grapefruit

6. Be active

Along with enhancing your general health, moderate exercise can also enhance your mental state.

According to a 2013 study trusted Source, those with mental illnesses who reported engaging in a lot of physical exercises were better able to fend off the onset of anxiety symptoms.

There are several potential causes for this. Physical activity may help you shift your attention away from an unpleasant scenario.
Furthermore, raising your heart rate changes the chemical makeup of your brain to allow for the presence of anti-anxiety neurotrophic factors like:

  • Serotonin
  • Endocannabinoids
  • Cerebral neurotrophic factor (BDNF)
  • Aminobutyric acid gamma (GABA)

TRegular exercise, according to the American Psychological Association (APA), enhances focus and willpower, which lessens some anxiety symptoms.

Whenever it comes to the kind of exercise, this is primarily an issue of individual preference. If you want to really increase your heart rate, running or a greater interval training (HIIT) session are your best bets.

However, if you’d prefer to begin with something a bit less taxing, Pilates and yoga may also be equally beneficial for your psychological health.

The Main Point

You might experience less anxiety if you follow the preceding advice.

Although there are home remedies that can help with anxiety, they really should not be utilised in place of professional help. To alleviate elevated anxiety, therapy or prescribed medication may be required. Talk to your doctor about your concerns.

READ MORE: How To Develop a Daily Meditation Practice: 7 Points Which Help You in 2023