A feeling of tightness, worry-filled thoughts, and physical changes like elevated blood pressure are all signs of anxiety. Anxious or intrusive thoughts or feelings recur regularly in the minds of those who struggle with anxiety disorders. Out of dread, they might stay away from certain circumstances. In addition, they could result in unpleasant bodily symptoms such as trembling, perspiration, nausea, or an elevated heartbeat. Even though they are two different concepts, fear and anxiety are frequently use interchangeably. Anxiety is seen of being a slow-acting, future-focus reaction largely centred on a dispersed threat, whereas fear is consider a correct, present-focused, and quick response to a apparent and exact threat.
Body’s reaction to anxiety
- Feeling faint or disoriented
- Being unable to sit still or feeling restless
- Backaches, headaches, or other pains may occur.
- Quicken breathing
- Hot flushes or sweating
- Issues with sleep
- Teeth-grinding, especially at night
- Using the loo more or less frequently
- Experiencing panic attacks
Mental effects of anxiety
- Feeling anxious, tense, or unable to unwind
- Feeling dread or anticipating the worst
- Having the impression that time is passing more quickly or slowly
- Having the impression that others can know you’re nervous and are staring at you
- Feeling that you can’t stop worrying or that if you do, horrible things will happen
- Worrying about anxiety, such as dreading the possibility of having a panic attack
- Need constant reassurance from others or fearing their wrath or displeasure
10 Natural ways to reduce Anxiety
Regular physical activity is one of the finest ways to improve mental health and reduce anxiety symptoms on a natural basis.
Physical exercise calms anxiousness as well as using your body’s chemistry to create a positive diversion from your problems.
Regular exercise can increase the availability of the neurotransmitters your brain uses to calm you down, such as serotonin and gamma-aminobutyric acid (GABA).
Herbal Teas and Supplements
Your mental health can be impact by your diet and herbal remedies, and taking vitamin and mineral supplements under a doctor’s guidance is one strategy to reduce anxiety.
Dietary supplements that have been related to reduced anxiety symptoms and general mental health improvement include:
Magnesium is a vital mineral that is essential for bone structure, heart health, and brain function. According to some studies, anxiety and magnesium shortage are related, therefore taking magnesium supplements may help with anxiety attacks.
Increasing your vitamin D levels with a supplement may improve your mood in general because low vitamin D levels have been link to anxiety.
Smoking increases the chance of developing several illnesses and physical conditions, including lung disease, heart disease, and various types of cancer. However, it can also seriously harm one’s mental health.
A tiny body of research indicates that aromatherapy, or inhaling essential oils, may be among the most effective natural ways to lower anxiety and improve sleep.
If you’re feeling anxious, consider using an essential oil diffuser with a calming scent, or just inhale the oil’s aroma directly from the bottle.
Common essential oils used for relaxation include the following:
- Oil lavender
- Roman Chamomile
The practice of mindfulness meditation, or teaching your mind to be in the moment, can reduce anxiety, promote sound sleep, and even help your immune system function well.
While practising mindfulness meditation regularly will improve your mood and general well-being, doing so when you’re feeling anxious can also be beneficial.
There are numerous strategies you may try out to find what works best for you when practising mindfulness meditation, and you can do it whenever you want and anyplace.
Deep breathing has been shown to support a bodily sense of calm by reversing the stress reaction, according to scientific literature.
Your nervous system typically reacts to anxiety in this way, which is commonly referred to as “fight or flight.”
Focus on taking slow, deep breaths through your nose when you’re feeling anxious, making sure your diaphragm is engaged and your belly is expanding while you do so.
Spending Time Outdoors or with Animals
Several benefits for mental health, including lowering anxiety, have been link to spending time outside. Spending time outside can help to reduce the effects of anxiety, including heightened heart rate and blood pressure.
Within ten minutes, the effects of stress can be reduced by taking a short walk around the block or taking a few deep breaths in your backyard.
Eat a healthy diet
A diet that is anti-inflammatory and good for your body may be beneficial to your mental health. Even though there is little study in this area, eating fresh fruit and vegetables, omega-3 fatty acids, water, probiotics, and even chocolate is considered to be a good habit. Or, to put it another way, you might find it helpful to try some of these alternatives and see if they help to reduce your anxiety.
Although it seems so straightforward, laughter might be the best medicine for anxiety. The natural anxiety treatment is known to increase endorphin production and lower stress hormones including cortisol, dopamine, and adrenaline.
Laughing can help you relax, refocus, and let go of any anxious sensations or ideas that might be interfering with your life.
Getting Enough Sleep
Not only does sleep deprivation make it harder to fall asleep, but it also increases anxiety, either causing or aggravating anxiety disorders. In general, sleep deprivation can have a detrimental effect on mental health, including raising anxiety.