Anxiety affects millions, sometimes escalating into a disorder. While medication and therapy are effective treatments, various natural remedies can also provide relief. These include lifestyle adjustments, mindfulness practices, and specific techniques that can be easily incorporated into daily routines.
Lifestyle Adjustments
Regular exercise is known to boost mood and reduce anxiety by increasing levels of dopamine, serotonin, and adrenaline. Aim for at least one activity to move your body three days a week. Consistency in sleep, diet, movement, and stress management can help reduce anxiety. Creating structure in your day is going to make you feel more in control.
Mindfulness and Breathing Techniques
Mindfulness practices, including meditation, help calm the mind and focus on breathing, shifting attention away from anxious thoughts. Mindfulness brings you back into the present moment and helps you focus on what's happening around you instead of your anxiety. Deep breathing exercises, such as box breathing, can also control feelings of anxiety or panic by countering hyperventilation and lowering blood pressure. Box breathing involves inhaling for four seconds, holding for four seconds, exhaling for four seconds, and waiting four seconds before the next breath.
Other Natural Remedies
Certain scents, like rose water, may have antidepressant and anti-anxiety properties. Herbal teas, particularly lavender and chamomile, show promise in calming nerves. A cup of chamomile tea before bed can work wonders for a restful night's sleep. Journaling can be a highly recommended stress-management tool that can help you reduce anxiety, lessen feelings of distress, and increase well-being. Weighted blankets may also help reduce anxiety by providing a calming pressure, similar to being hugged. CBD shows potential, but more research is needed to determine effective doses for specific conditions.
If anxiety symptoms persist or worsen, consulting a mental health professional is essential.