Anxiety is your body's natural response to stress. It's a feeling of fear or worry that can be caused by what researchers believe are a variety of factors, from genetics to environment to brain chemistry.
Anxiety isn't all bad, though. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risk. Still, when anxiety resurfaces every day, it's time to act before it get worst.
Uncontrolled anxiety can dramatically affect your quality of life. Take control by trying the ideas below.
Some common symptoms of anxiety include:
- Increased heart rate
- Shortness of breath
- Restlessness
- Inability to concentrate
- Panic attacks
- Nightmares
- Painful thoughts, etc.
5 NATURAL WAYS TO REDUCE ANXIETY
1. Stay active
Regular exercise isn't just about your physical health—it's also great for your mental health.
A 2013 study found that people with anxiety disorders who reported high levels of physical activity were better at preventing getting anxiety symptoms.
There could be multiple reasons for this. Exercise can take your attention away from the things that make you anxious.
Raising your heart rate also changes brain chemicals, creating more room for anti-anxiety neurochemicals such as:
- Serotonin-gamma-aminobutyric acid (GABA)
- Brain-derived neurotrophic factor (BDNF)
- Endocannabinoids.
2. Stay away from alcohol
Drinking alcohol can be de-energizing at first because it is a natural sedative. However, research has shown a link between anxiety and alcohol use, and that anxiety and alcohol use disorder (AUD) coexist. A 2017 review looked at 63 different studies and found that reducing alcohol consumption improves both anxiety and depression.
Heavy drinking can disturb the balance of neurotransmitters, which may contribute to positive mental health. This disturbance creates an imbalance that can lead to certain anxiety symptoms. Anxiety may increase temporarily during early sobriety, but improve in the long run. Alcohol has also been shown to disrupt your body's natural ability to sleep by interfering with sleep homeostasis. As we'll point out later, a good night's sleep can be very helpful in fighting anxiety disorders.
3. Consider quitting smoking
Smokers often reach for a cigarette during times of stress. However, just like drinking alcohol, taking a puff when you're stressed is a quick fix that can exacerbate anxiety over time. Research shows that the earlier you start smoking, the higher your risk of developing anxiety disorders. Research has also shown that nicotine and other chemicals in cigarette smoke alter anxiety-related pathways in the brain.
If you want to quit smoking, there are many different ways to start. The Centers for Disease Control and Prevention (CDC) recommends finding a safe alternative to cigarettes, such as toothpicks. You can also develop habits that may distract you to create an environment that works for your smoke-free life. Plus, you can create a plan with a support system that can provide everything from encouragement to distraction.
4. Eat a balanced diet
Low blood sugar, dehydration, or chemicals in processed foods, such as artificial flavors, artificial colors, and preservatives, may cause mood changes in some people. A diet high in sugar may also affect temperament.
If your anxiety increases after eating, check your eating habits. Stay hydrated, avoid processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean protein.
5. Prioritize a good night’s rest and limit your caffeine intake
Sleep has been shown time and time again to be an important part of good mental health. Although a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends adults get 7 to 9 hours of sleep a day.
You can make sleep a priority by:
- Only sleeping at night when you’re tired
- Don't read or watch television in bed
- Dont use your phone, tablet, or computer in bed
- Avoid caffeine, large meals, and nicotine before bedtime
- keep your room dark and cool
- writing down your worries before going to bed
- Go to sleep at the same time each night.
Note:
Visit your doctor if you are experiencing chronic anxiety.