5 Ways to Naturally Reduce Anxiety

Anxiety is a normal part of life. It's a result of living in a fast-paced world.

But anxiety isn't all bad. It raises your awareness of danger, motivates you to stay organised and prepared, and assists you in risk calculation. Still, when anxiety becomes a daily occurrence, it's time to take action before it snowballs out of control.

Unchecked anxiety can have a negative impact on your quality of life. Take charge by experimenting with the suggestions below.

What exactly is anxiety?

Anxiety is the body's normal reaction to stress. It is a feeling of fear or worry that researchers believe is caused by a combination of factors ranging from genetics to environment to brain chemistry.

Anxiety symptoms include the following:

• elevated heart rate
• rapid respiration
• restlessness
• difficulty concentrating

It is important to note, however, that anxiety can manifest itself in a variety of ways for different people. While one person may feel butterflies in their stomach, another may experience panic attacks, nightmares, or painful thoughts.

That being said, there is a distinction to be made between normal anxiety and anxiety disorders. Anxiety about something new or stressful is one thing, but when it becomes uncontrollable or excessive and begins to interfere with your quality of life, it may be a disorder.

How can I deal with my anxiety?

Anxiety can be treated in several ways. Cognitive behavioural therapy (CBT) is a common treatment option that helps people cope with anxiety when it occurs.

There are also medications, such as antidepressants and sedatives, that work to balance brain chemistry and prevent anxiety attacks. They may even protect against the most severe symptoms.

If you prefer a more natural approach, there are both small and large ways you can help combat anxiety.

You can make changes to your habits such as exercise, sleep, and diet. You could also try something completely new, such as aromatherapy or meditation. Whatever your lifestyle demands, there is a natural way for everyone to help reduce anxiety.

5 natural remedies for anxiety

1. Maintain an active lifestyle

Regular exercise is beneficial to your mental health as well as your physical health.

According to a 2013 study, people with anxiety disorders who reported a high level of physical activity were more likely to develop anxiety symptoms.

This could be due to a variety of factors. Exercise can help you focus your attention away from something that is causing you anxiety.

Increasing your heart rate alters brain chemistry, making more room for anti-anxiety neurochemicals such as:

• serotonin
• gamma-aminobutyric acid (GABA)
• brain-derived neurotrophic factor (BDNF)
• endocannabinoids

2. Avoid drinking alcohol.

Because alcohol is a natural sedative, it may initially take the pressure off. However, the study suggests a link between anxiety and alcohol intake, with anxiety disorders coexisting with alcohol use disorder (AUD).

A look back at the year 2017, a credible source examined 63 different studies and discovered that cutting back on alcohol consumption can help with both anxiety and depression.

Heavy drinking can upset the neurotransmitter balance, which is responsible for good mental health. This interference creates an imbalance, which can lead to anxiety symptoms.

Anxiety may increase temporarily in the early stages of sobriety, but it will diminish in the long run.

3. Consume chamomile tea

A cup of chamomile tea is a popular home remedy for calming nerves and promoting sleep.

According to a 2014 study, chamomile may also be an effective anti-GAD treatment. The study discovered that people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in anxiety symptoms test scores than those who were given a placebo.

Another 2005 study discovered that chamomile extract assisted sleep-deprived rats in falling asleep. Researchers believe that the tea functions similarly to benzodiazepine, binding to benzodiazepine receptors and having benzodiazepine-like hypnotic activity.

4. Consume a well-balanced diet.

Some people may experience mood changes due to low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavourings, artificial colouring, and preservatives. A high-sugar diet may also have an effect on temperament.

Check your eating habits if your anxiety worsens after eating. Stay hydrated, avoid processed foods, and consume a well-balanced diet high in complex carbohydrates, fruits and vegetables, and lean proteins.

5. Meditation and mindfulness exercises

Meditation's main goal is to achieve a complete understanding of the current moment, which includes noticing all thoughts in a non - judgmental manner. This can lead to a sense of calm and contentment by improving your ability to tolerate all thoughts and feelings mindfully.

Meditation has been shown to reduce stress and anxiety and is a key component of CBT.

According to John Hopkins research, 30 minutes of daily meditation may relieve some anxiety symptoms and act as an antidepressant.