10 Tips to reduce anxiety naturally...

Tips to combat anxiety naturally.

In the kind of society in which we live, it is normal to feel anxious. Working out, reaching the end of the month, children’s scores, problems with a partner and many more issues can lead to frequent anxiety that is the cause of feeling anxious.

Everyone feels stress, but few know how to fight it. As long as anxiety is not involved in a serious problem, psychotherapy makes it easy, it is possible to reduce it through treatment that we can classify as more natural.

Let’s take a deeper look at what techniques and tools we can use ourselves to combat anxiety naturally in our daily lives .

Related article: "What is anxiety: how to recognize it and what to do"

How to reduce anxiety naturally?

As we have already pointed out, anxiety is a frequent problem that indicates a variable level of disruption in the daily lives of many people. Due to the demands of social life, financial, work, family and health problems can start a whole series of catastrophic attitudes caused by excessive human anxiety, feeling almost unprotected before the future. and remain completely paralyzed.

In the worst cases, this anxiety becomes a serious problem, disrupting in a profound and very noticeable way various aspects of human life , causing him to be unable to perform his work, not interacting as much as necessary with his family or stop performing pleasant activities.

The person with high levels of anxiety suffers from symptoms such as sweating, abdominal pain, nausea, insomnia and irritability, among others. In these cases, the intervention of a psychologist or a psychiatrist is extremely necessary and the initiation of a treatment focused on the reduction associated with anxiety.

Unfortunately, in case you are not suffering too much from this problem, it is possible to follow some guidelines that will help significantly reduce the symptoms of anxiety. Searching for professional help never hurts, but in the most slippery case it is possible to take control of the problem and begin the process of eliminating grief on your own. Then ...

Herbal teas and remedies

In popular culture, it is widely believed that certain types of plants help calm stress and put the body in a state of silence. While it is true that in many cases the benefits of certain plants are magnified, it is true that many of them have calming and sedative properties.

1. Valerian

For thousands of years, in Europe and Asia this plant has been used in the form of an infusion to calm the symptoms of stress .

Research indicates that this plant influences the amount of the neurotransmitter GABA available in the brain, a substance which is the main inhibitor of the nervous system. The more GABA available, the less nerve activation and the greater the relaxation.

2. Chamomile

Chamomile, in addition to having benefits for digestion and helping to calm heartburn, has been used as a soothing infusion and, especially, as a sedative.

3. Tila

As with chamomile, linden is a very effective natural remedy to calm the body. This is especially useful when dealing with a situation where a lot of nerves have developed , such as having an exam or job interview.

4. Green tea

It may seem somewhat contradictory that a stimulant substance such as tea, which contains caffeine, is used to reduce anxiety, but the truth is that green tea has some calming effects and they promote superiority.

This is because it stimulates the brain’s neurotransmitters that cause relaxation, thanks to the compound L-theanine. It has been found that consumption of nearly 200 milligrams of this substance contributes to the reduction of anxiety symptoms.

Physical activity and relaxation

After performing a physical activity it often enters a state of general well-being and very pleasant relaxation .

The physiological explanation for them is that the brain, after activating the body, is caused by the release of endorphins, substances that provide a calming effect on the body. It can be said that endorphins are drugs naturally synthesized by the body, self-made therapiolytic that help cope with the stress of daily life.

Among the physical activities that can be performed to capture the pleasurable effects of the endorphins we have:

5. Sports

Every health institution recommends practicing one type of sport on a regular basis .

As the Roman poet Tenth June Juvenal wisely said, ‘a healthy mind in a healthy body’, i.e., a good physical shape contributes to a good psychological state and to through sport we can achieve this.

In relation to the aforementioned, the performance of any medium or high level exercise contributes to the release of endorphins, which brings you to enter a state of happiness and well-being.

What’s more, sweating, the better the body sweats , improving organic functioning consequently reduces anxiety levels.

But exercise isn’t just good for people with anxiety. It’s perfect for the lonely, as it lifts the mood. In addition, it was associated with an improvement in cognitive ability.

6. Yoga

Yoga implies not only physical benefits, but also, through this practice, the cerebral state in general is bettered.

Its regular practice has been seen to have a positive effect on stress and anxiety, with numerous scientific papers suggesting this fact.

Through this type of training, situations of cortisol, a hormone released in stressful situations, are reduced.

Among the most intriguing postures when it comes to reducing anxiety we saw the Viparita Karani and it consists of placing the legs raised against the wall. The body is in an downside down position, pointing the legs overhead and keeping the torso and head on the ground.

Thanks to this position the body enters a state of relaxation, ever since perfecting blood rotation to the brain. In addition, it helps ameliorate breathing, which is salutary because good oxygenation of the body translates into better organic well- being.

To perform this posture, the ideal is to lie down on the bottom and raise your legs, leaning them against a wall, being in this position for between 5 and 20 twinkles.

7. Contemplation and contemplation

Thanks to Buddhism, humanity has been suitable to profit from one of the stylish ways to calm the body contemplation.

While this is commodity that's present in numerous societies The societies of Buddhism have been made perfect by colorful effective ways of contemplation, which are evolving in ultramodern Thought.

Contemplation is a contemplation fashion that generally consists of living in the moment and fastening on yourself for about 15 twinkles a day.

Allowing about both the history and the future is a source of stress. The history may remind us of unwelcome situations or of which we aren't proud, while the future may scarify us into the query of not knowing what will be.

Awareness is grounded on avoiding these types of mindset. To do this, he concentrated his attention on simple, everyday conduct presently being performed, similar as brushing his teeth, washing dishes or watching the evening.

A great way to get started with this fashion is to close your eyes, take a deep breath, and just concentrate your breath. Attention may be concentrated on how air enters and leaves, how the diaphragm moves according to meter or the position in which this contemplation is performed.

In just a many twinkles you begin to feel the important asked and necessary calm and serenity, a remedy for diurnal fatigue.

You may be interested What is shyness and social anxiety system?

8. Take a walk on the ranch or on the sand

Walking, as simple and introductory as it may feel, is a veritably healthy exercise. For this reason, the World Health Organization recommends doing between and way a day.

Still, not all spots are good for walking. Large metropolises, frequently hoarse and walking just as stressful as ourselves, may not be the stylish place to enjoy a nice, relaxing walk.

Some great places where you can walk and, at the same time, calm your anxiety are the props of a sand, a timber, a ranch or a demesne. Ocean breath and foliage are factors that appreciatively impact the state of mind, and contribute to the reduction of signs of anxiety.

Healthy habits

These are healthy habits to establish in order to enjoy protection against anxiety.

9. Good nutrition

For a proper physical and internal body, the body needs to be duly fed. A good diet is a crucial pillar for the proper functioning of our body.

That's why healthy habits like eating a full breakfast in the morning, avoiding sticky products and consumingultra-processed foods are factors that contribute to avoiding a bad mood. cerebral.

It's veritably important to introduce omega-3-rich fish into the diet, as this patch has been plant to, in addition to contributing to good cardiovascular health, reduce anxiety situations in the long run.

10. Heat

Since time old, Finns have enjoyed saunas in their free time, where they can relax and release the pressures of his busy life in one of the coldest countries in the world.

Heat contributes to perfecting mood, as it can alter the neural circuits involved in the release of the neurotransmitter serotonin, a substance known as the hormone of happiness.

But it’s not just saunas that can help reduce stress. Also Turkish cataracts and sunbathing contribute to this effect.

Biblical references:

Brantley, J. (2007). Calm Anxiety Discover how thought and compassion can free you from fear and sadness. Ed. Oniro.

Bloom, F. 1994. Psychopharmacology. The fourth generation of development. Raven Press.

Chekroud, SR, Gueorguieva, R., Zheutlin, AB, Paulus, M., Krumholz, HM, Krystal, JH & Chekroud, AM (2018). The association between physical exercise and mental health in 1-, 2 million individuals in the USA between 2011-2015: a cross-sectional study. The Lancet Psychiatry.

Menghini, L., Genovese, S., Epifano, F., Tirillini, B., Ferrante, C. & Leporini, L. (2010). Antiproliferative, protective and antioxidant effects of artichoke, dandelion, turmeric and rosemary extracts and their formulation. International Journal of Immunopathology and Pharmacology, 23 (2): 601-610.

Siegel, D. (2010). Brain and thinking. Paidos