10 Tips To For Natural Anxiety Relief
Experiencing nervousness is a common part of life. While nervous feelings about an upcoming presentation or event are normal, it’s important to address these feelings when they become persistent and start to interfere with your daily routine. Persistent nervousness could become anxiety, which can cloud your judgment, influence your decisions, and hinder your overall well-being. By learning the tools to gain control over your anxiety, you can significantly improve your quality of life and confidence going into many everyday experiences.
This article is designed to provide you with practical and actionable steps to help manage anxiety. We will explore 10 proven strategies that encompass both physical and mental health aspects. These tips aim to empower you, equipping you with the tools you need to navigate through your anxiety.
Understanding generalized anxiety disorder
Anxiety occurs as a normal response to stress or danger, often referred to as the "fight or flight" response. However, when these feelings are persistent or intense, they may signify an anxiety disorder. Anxiety disorders are a group of mental health conditions that include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and more.
Anxiety disorders can stem from a combination of factors, including genetics, personality, life events, and brain chemistry. It’s important to remember that experiencing anxiety does not indicate weakness or a character flaw. It’s a real and often treatable condition. If you think you might have an anxiety disorder, it’s important to seek help from a mental healthcare professional. They can provide a thorough evaluation and guide you toward appropriate anxiety treatment options.
10 tips to treat anxiety
The tips in the following sections are not a replacement for professional treatment, but they can serve as helpful tools in your overall anxiety management strategy.
1. Practicing mindfulness and meditation
Mindfulness is a mental state where you focus your awareness on the present moment. By doing so, you can acknowledge and accept your feelings, thoughts, and bodily sensations without judgment. Research shows that mindfulness can help reduce anxiety symptoms and improve emotional well-being.
Meditation is one way to practice mindfulness. Even a few minutes each day can make a difference. Begin by finding a quiet space, focusing on your breath, and gently bringing your mind back whenever it wanders.
2. Regular physical activity
Regular physical activity is one of the most effective ways to reduce anxiety symptoms. Exercise releases endorphins, the body’s mood boosters, and can also serve as a healthy distraction from worrying thoughts. Try to incorporate some form of physical activity into your daily routine, whether it’s a brisk walk, a yoga session, or a bike ride.
3. Healthy eating habits
What you eat can also impact your anxiety levels. Eating a balanced diet can stabilize your energy levels and mood throughout the day. Try to incorporate foods rich in magnesium (like leafy greens and legumes), zinc (such as oysters and cashews), and omega-3 fatty acids (like salmon and chia seeds), which have been linked to reduced anxiety.
4. Adequate sleep
Sleep and anxiety have a bidirectional relationship. This means that poor sleep can increase anxiety levels, and high anxiety can make it hard to sleep. To improve your sleep hygiene, maintain a consistent sleep schedule, create a calming bedtime routine, and make your sleep environment comfortable and free of distractions.
5. Reducing caffeine and alcohol
Caffeine and alcohol can both exacerbate anxiety symptoms. Caffeine can interfere with sleep quality and increase feelings of jitteriness, while alcohol can affect the balance of chemicals in your brain and disrupt your sleep pattern. It may also help to quit smoking, which can increase the risk of both anxiety and lung disease.
*If you are experiencing challenges related to alcohol or substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
6. Deep breathing and relaxation techniques
Deep breathing and relaxation techniques can activate your body’s relaxation response, leading to reduced tension and feelings of anxiety.
One simple method is box breathing: breathe in slowly for a count of 4, hold your breath for a count of 4, exhale slowly for a count of 4, and wait for a count of 4 before inhaling again. Repeat this pattern until you start feeling calmer.
7. Positive affirmations and self-talk
The language we use with ourselves can significantly impact how we feel and respond to situations. Positive affirmations and self-talk can help shift your mindset, reducing anxiety and increasing feelings of self-worth. Practice repeating positive affirmations like, “I am capable,” “I can handle this,” or “I am stronger than my anxiety,” especially in moments of heightened stress.
8. Setting realistic goals and priorities
Having a lot on your plate can provoke anxiety. It’s important to set realistic goals and prioritize tasks to avoid overwhelming yourself. Practice breaking down larger tasks into smaller, manageable parts and schedule your time accordingly. Celebrate your achievements, no matter how small they might seem.
9. Connecting with others
Building strong social connections can be a powerful antidote to anxiety. Surround yourself with supportive and understanding people who can offer help when needed. Don’t hesitate to discuss your feelings with trusted friends or family. Sometimes, just verbalizing what you’re going through can provide significant anxiety relief.
10. Professional help
Despite your best efforts, if anxiety continues to interfere with your life, it’s important to seek professional help. Therapists and psychologists can offer strategies tailored specifically to your situation. If necessary, psychiatrists can prescribe anti-anxiety medications. Remember, seeking help is not a sign of weakness, but a step towards reclaiming control over your life.
Online therapy can treat symptoms
Online talk therapy has emerged as a convenient, and highly effective means of managing anxiety. In the context of anxiety disorders, online therapy can provide several unique benefits. For one, online therapy sessions can be attended from the comfort of your own home or any location that suits you. This can be especially useful for individuals who may feel anxious about going to a therapist’s office or who live in remote areas with limited sources of mental health services.
Online platforms typically offer flexible scheduling options, making it easier to fit therapy into your busy schedule. Some platforms also offer text, email, or instant messaging therapy, which can be less intimidating and more comfortable for some people. For those who feel a stigma attached to seeking mental health treatment, online therapy can provide a level of unknownness that helps mitigate such concerns.
Efficacy of online therapy in managing anxiety
The effectiveness of online therapy in managing anxiety has been backed by numerous studies, finding online therapy to be effective for major psychiatric disorders, including depression and anxiety disorders.
Online therapy allows for the use of various therapeutic techniques, including CBT, mindfulness-based therapy, and other evidence-based approaches that have been proven effective for anxiety management. Online CBT, in particular, has been widely studied and consistently found to be effective for anxiety and depression symptoms. It involves teaching individuals to identify negative thought patterns and develop healthier, more positive ways of thinking.
In addition to this, the interactive nature of online therapy, including multimedia presentations, video sessions, and interactive assignments, can enhance understanding and engagement with therapeutic content.
Takeaway
In addition to healthy living and mindfulness techniques, working with a professional can be a key step in reducing anxiety in the long term. Online therapy provides many benefits including increased flexibility, affordability, and consistent scheduling during travel. To work with an online therapist, sign up with BetterHelp to be matched with a professional in as little as 48 hours.
What are 5 natural strategies for anxiety symptoms?
The following are five coping skills that may help as part of a plan for alleviating symptoms of anxiety:
- Practice mindfulness meditation
- Practice deep breathing
- Engage in exercise or physical activity
- Practice progressive muscle relaxation
- Lean into your social support system and socialize with others
What causes anxiety in the brain?
According to the American Psychiatric Association, in any given year, 2.9% of adults in the U.S. experience generalized anxiety disorder, and anxiety can have multiple causes. Risk factors for anxiety include a family history of anxiety disorders, trauma, chronic stress, and alcohol use. In some cases, a person may also experience anxiety related to a medical condition.
When a person experiences heightened levels of stress for prolonged periods, their levels of cortisol and other stress hormones can be too high and negatively affect numerous bodily systems. High stress hormone levels may affect their brain health and increase their risk of anxiety, depression, and problems with sleep and focus.
What foods calm anxiety?
According to Harvard Health Publishing, the following are some foods that may help relieve anxiety:
- magnesium-rich foods, such as leafy greens, legumes, seeds, nuts, and whole grains
- foods with omega 3, such as fatty fish
- probiotic foods, such as sauerkraut and pickles
- foods with zinc, such as oysters, cashews, and egg yolks
- foods with vitamin B, such as avocados
- antioxidants, including beans, nuts, and fruits
While the above foods may relieve anxiety symptoms, it may be best to talk to a doctor before making changes to food intake, especially supplemental to any medications, such as anticoagulants.
What is a common way to cope with anxiety?
One strategy for coping with chronic anxiety is to engage in mindfulness. Mindfulness typically entails observing thoughts without judgment.
To stop overthinking, it may help to consider any possible cognitive distortions you may be experiencing. Common cognitive distortions include catastrophizing, dichotomous thinking, and personalization. During this process, it may help to speak with a licensed counselor, as you may be engaging in various cognitive distortions without realizing it.
Other strategies for overcoming anxiety and overthinking include meditating, practicing self-compassion, engaging in online positive affect journaling, and recognizing what you have accomplished. .
What is the fastest way to cure anxiety disorders?
If you experience panic attacks, it can be helpful to have a toolkit of strategies to immediately implement. For example, some people find that grounding can help to relieve the intensity of a panic attack. For some people, this involves feeling their feet on the ground. For others, it may help to change physical sensations, such as by putting their hand in cool water. This, combined with the mindfulness practice of observing thoughts as they come and go, may help to quickly reduce physical and mental symptoms of anxiety.
Can you beat anxiety in a natural way without medication?
Anxiety can often be improved without anti-anxiety drugs through self-care strategies, such as exercise, mindfulness, meditation, and breathing exercises. However, it may be necessary to temporarily take mediation prescribed by a doctor. Anxiety and other mental disorders can sometimes be improved with medication.
How can I relax my mind?
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