You are worried, anxious, freaked. You are disturbed about health, money, family, work or love. Your heart is running fast, your breathing is shallow and rapid, your mind is visualizing a disaster, and you wish you could just relax. Whether you have an advanced anxiety disorder or are just freaking out, you may not like to try medicine.
There are many natural remedies for anxiety, from mind-body techniques to supplements and calming teas. Start working on it right away because anxiety may results in Generalized Anxiety Disorder (GAD), labored breathing, and so on.
Some anxiety is an ordinary part of life. It is a result of living in chaotic world. Anxiety is not bad, though, it makes you aware of risk, encourages you to stay prepared and organized and helps you estimate the danger. When nervousness becomes an each day struggle, it’s time to take action before it magnifies. Unchecked anxiety may seriously impact your worth of life. Confine it by trying out the ideas below.
1. Stay Active
Exercising daily is excellent for your physical and mental health. Exercising regularly along with medication (if required) is perfect to reduce anxiety. And it is not just a temporary fix; you may experience anxiety release for hours after working out.
2. Say No to Alcohol
Alcohol is a natural soothing drink. Consuming a glass of alcohol, when your anxiety is at peak, may calm you at first. Once its effect on body is over, anxiety may come back severely. If you depend on alcohol to reduce anxiety it will rather cause the problem than treat it, you may develop alcohol reliance.
3. Stop Smoking
Smokers frequently smoke a cigarette during worrying times. However, like drinking alcohol, taking a drag on a cigarette when you are worried is a rapid solution that may worsen nervousness eventually. Study has revealed that the earlier you start smoking, the higher your threat of developing an anxiety disorder afterwards. Research also exposed that nicotine and other chemicals in cigarette smoke change passageway in the brain that is linked to anxiety.
4. Ditch Caffeine
If you have constant anxiety, caffeine is not your companion. Caffeine may cause uneasiness and discomfort, neither of which is good if you are anxious. Research has shown that caffeine may cause or worsen anxiety chaos. It may also results in panic attacks in folks with panic disorder. In some people, reducing caffeine may extensively improve anxiety signs.
5. Get Some Peaceful Sleep
Insomnia is a general indication of anxiety. Make sleep a priority by:
- Not reading or watching television in bed
- Only sleeping at night when you’re tired
- Moving to another room if you are not comfortable in your bed and can’t sleep
- Not using your phone, tablet, or computer in bed
- Keeping your room dark and cool
- Avoiding caffeine, large meals, and nicotine before bedtime
- Going to sleep at the same time each night
- Writing down your worries before going to bed
A main objective of meditation is to get rid of confused thoughts from your mind and restore them with a sense of calm and mindfulness of the present moment. Meditation is known for reducing anxiety and stress. Research suggests 30 minutes of meditation every day may lessen some anxiety symptoms and work as an antidepressant.
7. Eat a Healthy Diet
Chemicals in processed foods such as artificial flavourings, artificial colourings, and preservatives as well as dehydration and high sugar levels are a source of temper changes in some individuals. A high-sugar diet may also impact temperament. If your anxiety gets worse after consumption, check your eating habits. Stay hydrated, get rid of processed foods and eat a healthy diet loaded with complex carbohydrates, fruits and vegetables, and proteins.
8. Practice Deep Breathing
Shallow, rapid breathing is general with anxiety. It may lead to a fast heart rate or faintness, or even a panic attack. Deep breathing exercises can assist restore normal breathing patterns and trim down anxiety.
9. Try Aromatherapy
Aromatherapy uses perfumed essential oils to support health and well-being. The oils may be breathing in directly or added to a warm bath or diffuser. Studies have revealed that aromatherapy:
- Helps you sleep
- Helps you relax
- Reduces heart rate and blood pressure
- Boosts mood
Some essential oils used to reduce anxiety are:
- Clary sage
- Ylang ylang
10. Drink Chamomile Tea
A cup of chamomile tea is a familiar home remedy to calm frayed nerves and encourage peaceful sleep. A study showed chamomile may also be a dominant helper against generalized anxiety chaos.
By Hassan Khan Yousafzai