6 ways to reduce anxiety.
What is Anxiety?
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. When you worry about getting rid of your anxiety, you’re signaling your nervous system that you have even more to be anxious about. And that makes your anxiety worse.
Symptoms of Anxiety:
- increased heart rate
- rapid breathing
- trouble concentrating
Emotionally, anxiety can appear as:
- Excessive worry
- Panic attacks
- Poor concentration
- Sleep disturbances
Physically, anxiety can appear as:
- Chest pain
- Diarrhea, stool pattern changes or upset stomach
- Increased heart rate
- Muscle aches
- Shortness of breath
How to stop anxiety?
5 natural remedies for anxiety
1. Share your anxiety with someone you trust:
Don’t avoid your anxious thoughts, which can make them worse. Talk them over with a friend or family member, who can help you put them in perspective.
2. Remind yourself that you’re safe:
“When anxiety kicks in you may feel scared or out of control, with your mind racing to all these uncertain future catastrophes,” says clinical psychologist Debra Kissen, PhD, chief executive officer of Light On Anxiety CBT Treatment Centers in the Chicago area.
“Ask yourself, ‘Is there a real danger in front of me, or am I actually safe at home and worried about something that’s no threat to me right now?’” she says. “This thinking can ground you in the moment and reboot your brain and body so you feel less anxious.”
3.Change your position: “Whatever you’re doing, do the opposite,” Kissen says. “If you’re hunched over with worry, stand up and take a Wonder Woman pose. If you’re under a blanket, go wash your face with cold water. Changing your sensory experience can ‘change the channel’ from anxiety.”
4. Prioritize getting a good night’s rest
Sleep has been proven time and time again to be an important part of good mental health.
You can make sleep a priority by:
- only sleeping at night when you’re tired
- not reading or watching television in bed
- not using your phone, tablet, or computer in bed
- not tossing and turning in your bed or going to another room if you can’t sleep
- avoiding caffeine, large meals, and nicotine before bedtime
- keeping your room dark and cool
5. Eat a balanced diet
Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.
If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
6. Practice deep breathing
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.
Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.