If you are tired of popping a pill every time your stress levels rise, you may want to learn how to get rid of anxiety naturally. Whether you suffer from palpitations, sweating, racing thoughts, or shortness of breath, anxiety symptoms may make you feel like you have lost control.
Pharmaceutical interventions only target the symptoms of the problem; they do nothing to tackle the problem itself. Natural anxiety remedies holistically address anxiety by targeting its cause, helping you to gain lasting control.
There are many triggers for anxiety, so any sustainable, effective approach must be multi-faceted. An online counselor can optimize your path to better mental health by helping you formulate an individualized plan with the combination of natural treatments for anxiety that is right for you.
Nurture Your Body with Nutrition
You may not think that what you eat has much to do with mental health, but cutting-edge research says that it does. In fact, the strong link between the digestive system and the brain (often referred to as the gut-brain axis) is a relatively new, vitally important concept when it comes to natural anxiety relief.
Remember that cake you ate three days ago? Its sugar content may still be causing anxiety. That's right, food's effects can last days and even weeks.
Eat a Whole Foods Diet
If you are anxious, perhaps one thing you worry about is your weight. If you count calories, you may rely on pre-packaged foods with nutritional labels so that you can pinpoint your exact calorie intake. However, these foods are not doing you any favors. Likely they are loaded with fillers, preservatives, and chemicals that can have an unknown effect on your entire body (including your mind). The best natural way to reduce anxiety is by eating whole, unprocessed foods.
Many people immediately notice natural anxiety reduction when they switch from a processed diet to a whole foods diet of fresh vegetables, whole grains, and pasture-raised meat. This is because the body does not have to work so hard to synthesize nutrients from the foods it recognizes.
If you decide to transition to a whole foods diet, be sure to consult with a nutritionist. Because synthetic nutrients are not added to whole foods, you may develop a nutritional deficiency if you do not seek professional help. Also, for optimal mental and physical health, it is best to transition gradually to a whole foods' diet.
Drink Tea and Embrace Herbs
Nowhere is the incidence of anxiety more prevalent than modern societies in the West. In fact, anxiety is skyrocketing in the West. Perhaps one of the reasons this is occurring is that we have lost touch with the power of plants. Unlike people of traditional, indigenous societies, Westerners rarely rely on teas and herbs as a source of relaxation and a wellspring of health. But these natural treatments for anxiety can be seamlessly integrated into your daily routine to achieve a sense of balance and control.
Specifically, the chamomile flower and Ashwagandha root are particularly soothing. Ashwagandha has been used for ages as an ancient Indian medicine. It can be crushed and consumed in powdered form mixed with water or milk or as a liquid extract. Chamomile flowers can be infused in hot water and consumed as a tea. Taking the time to slow down and drink tea is a natural way to reduce anxiety, in and of itself.
Avoid caffeine, alcohol, and added sugars
When life gets hectic, it is easy to turn to caffeine or sugar as a stimulant when tired or alcohol as a depressant when anxious. However, caffeine, sugar, and alcohol can the levels of anxiety. Not to mention that they can biochemically interact with the nervous system to induce addiction. To know how to treat anxiety naturally, steer clear of these anxiety-inducing substances.
Address Nutritional Deficiencies
You may feel anxious because your body is deficient in an essential nutrient, like B vitamins, Magnesium, or Omega-3 fatty acids. In this case, your anxiety is a red flag that your body needs a particular vitamin or mineral.
Participate in Exhilarating or Relaxing Exercise
Eating right is only one natural anxiety remedy. Exercise is another. Modern sedentary lifestyles run contrary to humans' evolutionary desire to move. Perhaps this is why just over twenty minutes of exercise per day is correlated with lower anxiety levels.
Invented many ages ago, this ancient Indian practice, if done regularly, has been shown to ease symptoms of anxiety, depression, and even schizophrenia. Not only that, but it also reduces systemic inflammation, preventing the onset of chronic mental and physical diseases. It likely does so by helping to reconnect the body and the mind so that the yoga practitioner is more balanced, centered, and in control of emotions.
Tai Chi is a soothing form of exercise that emphasizes the movement of energy - particularly stagnant, negative energy - that becomes lodged in the body, precipitating a list of mental and physical ills. Research connects Tai Chi is a natural anxiety treatment.
Aerobic exercise is characterized by moderate to heavy breathing and a moderately fast heart rate. Not only does aerobic exercise improve cardiovascular health, it also reduces anxiety levels.
You may not notice your subtle breath throughout the day, but it is what sustains you. In fact, deeper breathing promotes increased energy levels. How? Breathing supplies oxygen to the cardiovascular system, and deeper breaths increases oxygen intake. Oxygen fuels metabolic processes, resulting in increased energy levels.
But deep breathing increases calm energy. At the same time that your energy levels rise, your nervous system slows. Calm energy is exactly what you need when you start to feel anxious. When anxious, the tendency is to breathe shallowly, sucking in air with chest muscles (instead of using the diaphragm). This leads to a cascade of anxiety.
Learning how to exert control over the nervous system through breath is perhaps the most important of all life-hacking secrets. Learning to slow and deepen the breath is one of the most important strategies to relieve anxiety naturally. An online counselor can help you practice breathing through stressful situations.
Cultivate a Support System
When you have at least one confidant, you can share your feelings instead of storing them in the back of your mind. It is intuitive that lessening the mind's burden will lower the risk of an anxiety attack. People who cultivate and maintain support systems are psychologically and physically healthier than those who do not. An online counselor can be an important part of your support system.
Invest in Body Work
You may not be surprised to learn that there is research to support the relaxation benefits of massage therapy and acupuncture treatments. Acupuncture is an ancient Chinese healing art in which painless needle pricks stimulate the flow of energy throughout the body. Massage therapy seeks to relax muscle and connective tissue.
According to neuroscientist Candice Pert, the body - not just the mind - stores emotion. Because of this, regular massage therapy and acupuncture treatments are two ways to truly and deeply address trauma that may underlie your anxiety.
Turn to a Higher Power
Many people who suffer from anxiety would like to cast their cares on another. Many people who believe in a Higher Power voice their anxieties regularly, through prayer. Perhaps it is for this reason that people with a spiritual practice tend to have less anxiety and better physical health. If you want to get rid of anxiety naturally, you may decide that it is time to (re)turn to a Higher Power.
Take Time for Self-Care
People with anxiety tend to worry and care for others, often more so than themselves. While this trait is admirable, it can also be destructive. Before you can help another, you must be on solid ground yourself. Standing on solid ground requires daily self-care practices, such as aromatherapy and Epsom Salt baths.
Aromatherapy involves using essential oils (with scents) to stimulate the brain to release certain chemicals. The type of chemical released depends on the type of essential oil used. For people with anxiety, regular use of lavender essential oil can promote feelings of relaxation.
Epsom Salt Baths
Hot Epsom Salt baths flood the body with magnesium, encouraging relaxation. The heat opens skin pores, allowing the magnesium in the Epsom Salt to enter. This is an inexpensive therapy that you can practice on a regular basis to help gain control of anxiety.
Seek Wisdom from an Online Counselor
Because so many people suffer from anxiety, many manufacturers seek to profit by inventing "natural anxiety cures." It can be difficult to navigate the plethora of options. An online counselor can help you determine a course of action that will combat anxiety.
But an online counselor does much more than that. Trained in psychotherapy methods, a counselor is able to help you face your anxiety head on and learn to reframe anxious thoughts. He or she can also help you implement proven strategies in your daily life to overcome anxiety.
You do not need to suffer from anxiety any longer. An online counselor will partner with you so that you are not alone in your fight to reduce anxiety naturally.
Frequently Asked Questions
How do you gain control of anxiety?
Gaining control of anxiety involves taking both practical and psychological steps toward reducing anxiety. If you have mild anxiety, you may be able to manage anxiety on your own. And even if you have moderate to severe anxiety, these tips will help when you add them to the advice, diagnosis, or treatment from a mental health professional.
Whatever you do, don't get into the habit of avoiding all the things that bring on anxiety and panic. It's important to find a therapist if your symptoms of anxiety and panic are disrupting your life or impairing your ability to function. They can help you deal with an anxiety disorder or panic disorder, including anxiety attacks or a panic attack. Then, you can live a full life, doing everything you want or need to do, despite having an anxiety disorder. Research shows that many types of therapy are effective for anxiety, including:
Because there are so many effective types of therapy for anxiety, you don't have to give up if one type doesn't work. Instead, find a therapist who will work with you for the long term until you develop a good plan for overcoming anxiety.
Can you control anxiety with diet?
The best advice is to simply eat a generally healthy diet. Include lots of colorful vegetables and fruits. Don't forget protein sources like meat, eggs, beans, and cheese. Also, be sure you have sources of vitamin D and calcium, like milk, oily fish, red meat, or egg yolks. Keep alcohol, caffeine, and other anxiety-triggering foods out of your diet as much as possible.
How can I get anxiety under control without medication?
The easiest way to control anxiety with natural means is to find a therapist who has experience with natural anti-anxiety treatments. They will not only be a source of reliable information, but they will offer you support and direction as you find the right options for you. In addition, they can offer psychotherapy to help you change the way you think about your anxiety and your problems.
How do I stop letting my anxiety control?
If your anxiety is controlling your life, it's critical that you get help as soon as possible. Trying to deal with anxiety on your own is very difficult when you are trying to do it alone. A therapist can help you learn stress-reduction techniques and assess your thinking so you can develop better ways of managing your life. Then, anxiety will stop controlling you.
What to drink to calm nerves?
Drink a warm beverage, preferably an herbal or green tea or a glass of warm milk. Water also helps relieve any dehydration that's causing or increasing your anxiety. If you're feeling anxious when you're trying to sleep, try tart cherry juice or valerian root tea.
What is bad anxiety?
Some people consider bad anxiety as the type that is so severe you feel like you're having a heart attack. Between heart palpitations and a speeded-up heart rate, you may indeed feel like you need emergency care. Of course, if you have any doubt that a medical condition might be causing your symptoms, be sure to seek medical advice until you're sure you're dealing with a mental disorder and not a medical problem.
On the other hand, some people say that the worst anxiety is anxiety that continues for a long time without relief. For example, in generalized anxiety disorder, the symptoms can be continuous, with little or no break for weeks, months, or even years.
In either case, you need to find a therapist as soon as possible. Get involved in an anxiety support group. See a psychiatrist if you need anxiety meds. These actions will not only improve your daily functioning but also simply help you to feel better and enjoy life more.
What vitamins help with anxiety?
Several vitamins have been shown to help with anxiety. They include:
The best policy is to make sure you don't have any vitamin deficiencies. Taking more than the recommended daily requirement isn't as important as making sure you aren't low on anything. Your doctor can run tests to ensure you don't have any vitamin deficiencies. Then, they can provide vitamin-boosting treatments if needed. You can do your part by eating a diet rich in vegetables and fruits.
What foods trigger anxiety?
The following foods may trigger or increase your anxiety:
What foods to avoid if you have anxiety?
Avoid the same foods that trigger anxiety. They can also perpetuate anxiety or make it worse.
What the Bible Says About Anxiety?
The Bible generally discourages worry and warns against the problems associated with anxiety. Reading the Bible and praying about your anxiety may help you if you believe in these things. Here are some Bible verses that talk about anxiety or worry:
There is much truth in these verses. Anxiety can cause you to feel emotionally burdened. And if you believe in God, asking for his help can help relieve your anxiety. Finally, it is true that anxiety does you no good, and it’s best to stop worrying if you can.
But, while these verses may be helpful for many people, sometimes they don't give enough information to help you get rid of anxiety. It's one thing to not want to be anxious, but it's another to know how to stop anxiety. Often, it’s easy to see the biblical truth about anxiety but not so easy to change your thinking. After all, you’re human and in great distress. A therapist can help you, though. They can give you practical advice and teach you psychological techniques to reduce your anxiety now and in the long run.
Does CBD help anxiety?
Yes, possibly. Several studies have shown that CBD does reduce symptoms of anxiety for people with generalized anxiety, social anxiety, and PTSD. However, one 2020 scientific review found that CBD had not been studied to find out about panic, specific phobia, separation, OCD, and other anxiety disorders.
Does ignoring anxiety make it go away?
No, usually not. In fact, in many cases, it gets worse when you try to pretend it doesn't exist. One of the problems is that intrusive thoughts can continue to come up even when you're trying to forget about them. And that's one reason it's a good idea to find a therapist if you have anxiety. A therapist can help you learn to pay attention to intrusive thoughts so that you can recognize when they're untrue, unrealistic, or unhelpful. Then, you can replace those negative thoughts with others that are more positive and beneficial. Research shows that cognitive-behavioral therapy and other treatments that address such thoughts are effective in relieving anxiety.
Can you control your anxiety?
Unless your anxiety is very mild, the best thing you can do is to find a therapist who can help you manage your symptoms. Since the Anxiety and Depression Association statistics say only 36.9% of people with anxiety disorders seek treatment, it's fairly obvious that many people avoid getting help. Yet, treatment can make a huge difference in your life.
While you're getting help with anxiety, addressing other mental health issues can also have an impact on diminishing symptoms of anxiety. For instance, getting treatment for eating disorders may also reduce your feelings of anxiety. So, when you get ready to find a therapist, consider whether they specialize in other mental health conditions you have or might have.
A doctor might also be able to help you control your anxiety by treating related medical issues. For example, if you have chronic pain, your discomfort can increase your anxiety. So, once they help you deal with your chronic pain, your anxiety may lessen.
Finally, going to a support group that includes members who have learned ways to overcome anxiety can be extremely helpful. These people can share their experiences with anxiety and offer solutions that have worked for them. They may even offer suggestions of where to go to find a therapist.
Is over planning a sign of anxiety?
Overplanning can sometimes be a sign of anxiety, but not always. What happens is that you're worried about being anxious, so you go over every detail beforehand and try to be ready for any eventuality. But the truth is that life rarely happens that neatly. Instead, unexpected events almost always crop up.
On the other hand, people who don't put any thought at all into planning their day may end up feeling anxious because they don't accomplish what they need to do. That's where time management skills can make a significant improvement in your anxiety.
Fortunately, if you find a therapist who specializes in anxiety, they can help you find a middle ground between overplanning and being underprepared.
Is Vitamin C good for anxiety?
Yes, at least according to one study. The study found that students who took a Vitamin C supplement daily for 14 days had lower levels of anxiety.