Ways to reduce anxiety naturally
Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry that could be caused by a combination of factors that researchers believe range from genetics to environmental to brain chemistry. Many people have chronic stress and anxiety. They face symptoms such as nervousness, agitation, tension, a racing heart, and chest pain. Read the article further to know about some effective natural ways to reduce anxiety.
Regular exercise
Exercise is a great way to burn off anxious energy, and research tends to support this use. Exercise may also help with anxiety caused by stressful circumstances. Getting active helps to take your mind off of the issues bothering you. Results of a 2016 studyTrusted Source, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.
Meditation
Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help. Mindfulness-based meditation is increasingly popular in therapy. Research indicates that meditation can help to relieve anxiety symptoms, helping you to feel more at ease.
Essential oils
When you breathe in the scent of essential oils, the molecules hit your olfactory system, which sends messages to your limbic system. This part of the brain controls your emotions. This means that certain essential oils have the power to ease feelings of stress. You can use essential oils such as lavender oil, chamomile and many others.
Sleep
Sleep has been proven time and time again to be an important part of good mental health. Many experts recommend getting seven to nine hours of sleep per night, although some say that the quality of sleep is more important than quantity. Getting six hours of high-quality, uninterrupted sleep is more beneficial than eight hours of restless, interrupted sleep.
Massage
Studies indicate massage therapy can reduce anxiety, even when people are experiencing chronic pain, illness, anxiety disorders, and psychoactive drug withdrawal. Deep pressing and kneading of the muscles releases knots and melt away tension. When done correctly, this massage is one of the most effective at reducing chronic pain and anxiety.
Herbal teas
Many herbal teas promise to help with anxiety and ease sleep. Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety. Results of a small 2018 trial suggest that chamomile can alter levels of cortisol, a stress hormone.
Gardening
Soil has even been described as having antidepressant properties. Researchers found that bacteria found in the soil actually helped activate brain cells that could produce serotonin. That’s a pretty incredible addition to the sense of presence and mindfulness that gardening can bring. Gardening has even been used as therapy across a number of different populations. And, gardening can help in distracting your mind as well.
Restrict alcohol
Both alcohol and cigarettes may appear to calm your nerves at first. After taking a drink, however, your anxiety may worsen. A cycle can develop, leading to alcohol dependence. Several studies also show that smoking can worsen symptoms of anxiety. Therefore, it’s a good idea to try to avoid drinking or smoking to reduce feelings of anxiety.
