Anxiety is a very common feeling, and most people feel it at some point in their life. Anxiety is your body’s natural response to stress. You may experience a feeling of fear or worry that may include symptoms such as increased heart rate, rapid breathing, restlessness, trouble concentrating, upset stomach, and sweating. Anxiety can be managed with natural strategies that can be easily available to you.
Here are 10 natural remedies for helping your anxiety:
Exercise is one of the best ways to naturally ease your anxiety. Exercise is very powerful as it allows you to divert your attention from anxious thoughts. A bonus is that when you get your heart rate up, it generates changes in the brain chemistry by increasing anti-anxiety brain messengers, also known as neurotransmitters. Also, it increases serotonin, which is a feel-good hormone. According to the American Psychological Association (APA), regular exercise can help enhance concentration and willpower, which also may be useful in improving anxiety symptoms. The best ways to get your heart rate up through exercise is through cardio type exercises such as running or a HIIT class (high intensity interval training). If you are not into high impact workouts, Pilates or yoga are also great low impact options.
Drinking alcohol may interfere with brain messengers (neurotransmitters) that help in regulating your mood and this imbalance may increase symptoms of anxiety. As alcohol can disrupt your body’s natural ability to sleep and can diminish sleep quality over time, sleep disturbances can increase anxiety symptoms. Limiting alcohol consumption is vital for improving anxiety symptoms in the long term.
Smoking and anxiety symptoms often coexist. A recent study found that people who experience anxiety symptoms are more likely to use tobacco and found that when people stopped smoking, their anxiety symptoms significantly improved. Nicotine and other chemicals found in cigarettes can alter pathways in the brain which can be linked to anxiety and panic disorder symptoms. Some alternatives to smoking can be chewing gum or using mints or hard candy.
Caffeine can worsen anxiety symptoms by increasing alertness or blocking the brain chemical adenosine (which makes you feel tired), while also triggering the release of adrenaline (known as the fight-or-flight hormone). Slowly reducing the amount of caffeine consumed daily can also be helpful. Other tips include making sure that you are not drinking caffeine after noon or switching over to decaf.
Adults need at least 7-8 hours of sleep per night. However, most adults get less than 6 hours of sleep per night. The less sleep you get, the more stressed or anxious you feel. You can ensure a good night’s sleep by avoiding phone or tablet use before bed. Also, avoid watching television before sleep, set up a good sleep routine, limit caffeine, keep your bedroom dark and at a comfortable temperature, write down your thoughts before going to bed, and go to another room if you are unable to fall asleep.
Meditation is gaining full awareness of the present moment. Through meditation, you can identify your thoughts in a nonjudgmental way, which can promote feeling calm. Meditation can help relieve stress and anxiety and mindfulness-based cognitive therapy (MBCT) and cognitive behavioral therapy (CBT) are both types of talk therapy that combine meditation and mindfulness strategies to help with anxiety.
If you feel that your anxiety symptoms worsen after eating, it might be helpful to check your eating habits. Low blood sugar levels, dehydration, or even chemicals in processed foods can affect your mood, as well as a high sugar diet. It is important to stay hydrated, eliminate processed foods, and eat a balanced diet rich in fruits, vegetables, and lean proteins to help with your symptoms.
When you feel anxious you often breathe in shallow and fast, which are common symptoms of anxiety. This can lead to increased heart rate, dizziness, lightheadedness, and panic attacks. Try doing deep breathing exercises such as taking slow and even deep breaths. Deep breathing can help restore regular breathing patterns and help reduce anxiety symptoms in the moment.
Aromatherapy has been around for centuries and is considered a holistic (natural) healing treatment. Aromatherapy uses natural plant extracts and essential oils to promote health and relaxation to the mind and body. You can diffuse aromatherapies or add to a warm bath, which might be extra relaxing. Aromatherapy has also been known to help promote sleep, improve mood, reduce heart rate, and balance blood pressure. The most helpful essential oils to relieving anxiety are lavender, sage, grapefruit, and bergamot.
Chamomile tea has been used for thousands of years to help reduce anxiety symptoms and is extra helpful if you drink chamomile tea before bedtime.
These are all natural remedies to help eliminate your anxiety. If you feel that your anxiety is getting worse, consider professional help. Talk therapy, prescription medication, or even both, may help with severe or persistent anxiety.
By Melissa McDermott, Doctoral Intern