Lifestyle changes such as meditating, getting more sleep and eating a balanced diet may go a long way in relieving anxiety.  Anxiety is a normal part of life. As our future is unpredictable, we all have the tendency to be anxious about unforeseeable problems. Besides that, as we have to handle too many problems in our lives it is easier to lead those problems into Anxiety. If anxiety makes you difficult to function or too much worrying starts ruling your relationships and the things that are important to you, you should think of reducing your Anxiety.

However, anxiety is not at all bad, it motivates you to stay organised and prepared, makes you aware of danger, and helps you calculate risks. However, when anxiety becomes a daily occurrence, it’s time to act before it snows.

Uncontrolled anxiety can greatly affect quality of your life. Take control by trying the ideas below.

What is Anxiety?

Anxiety is your body’s natural response to stress. Fear or anxiety is caused by a combination of factors that researchers believe range from genetics to environment and brain chemistry.

Some common symptoms of Anxiety include:
• Increased heart rate
• Trouble concentrating
• Discomfort
• Rapid breathing

However, it is important to note that anxiety can manifest itself in different ways for different people. While one person may feel butterflies in the stomach, another may have panic attacks, nightmares, or painful thoughts.

That being said, there is a difference between everyday anxiety and anxiety disorders. It’s one thing to feel anxious about something new or stressful, but when it gets to the point where it’s uncontrollable or overwhelming and affects your quality of life, it can be a disorder.

Some Anxiety disorders include:

How can I treat Anxiety?

Anxiety can be handled in a variety of ways. A common treatment option is Cognitive Behavioural Therapy (CBT), which gives people tools to cope with anxiety when it occurs.

There are also certain medications, such as sedatives and antidepressants, that help balance brain chemistry and prevent episodes of anxiety. They may relieve even the most severe symptoms.

If you want to go more to the natural route, there are ways, big and small, that can help combat anxiety.

You can make adjustments to habits like exercise, sleep, and diet. You can try something completely new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to reduce anxiety for everyone.

5 Natural remedies for Anxiety

1. Stay active

Regular exercise isn’t just about physical health—it can be a big help to your mental health, too. A study found that people with anxiety disorders who reported higher levels of physical activity were better protected from developing anxiety symptoms.

This can be for various reasons. Exercise can distract you from something that is making you anxious.

Elevating your heart rate changes brain chemistry and creates more space for anti-anxiety neurochemicals:

As for any type of exercise, it’s a matter of personal preference. If you want to really get your heart rate up, something like a HIIT class (High Intensity Interval Training) or running is your best bet.

But if you want to start with something a little more impactful, workouts like pilates and yoga can also benefit your mental health.

2. Steer clear of alcohol

Alcohol is a natural sedative so avoid it first. However, a reliable source of research suggests that there is a link between anxiety and alcoholism, and anxiety disorders and Alcohol Use Disorder (AUD) occur hand in hand.

Excessive alcohol consumption can disrupt the balance of neurotransmitters, which can contribute to poor mental health. This interaction creates an imbalance that can lead to some symptoms of anxiety.

Anxiety may temporarily increase during early sobriety, but may improve in the long run.

Alcohol has been shown to interfere with your body’s natural ability to fall asleep by disrupting sleep homeostasis. As we’ll point out later, a good night’s sleep is incredibly helpful when it comes to combating anxiety.

3. Consider quitting smoking cigarettes

Smokers often reach for cigarettes during stressful times. However, like drinking alcohol, smoking a cigarette when stressed is a quick fix that worsens anxiety over time.

Research shows that the earlier you start smoking in life, the greater your risk of developing an anxiety disorder later in life. Research also suggests that nicotine and other chemicals in cigarette smoke alter pathways in the brain associated with anxiety.

You can also adapt your distraction habits 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. Limit caffeine intake

If you suffer from chronic anxiety, caffeine is not your friend. Caffeine can cause restlessness and jitters, neither of which is good if you’re anxious.

Research has shown that caffeine can cause or worsen your anxiety problems. It can also cause panic attacks in some people with panic disorder. In some people, avoiding caffeine can significantly improve anxiety symptoms.

Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to change brain chemistry.However, if you want to reduce or eliminate caffeine altogether, you’ll want to start by slowly reducing the amount of caffeine you drink each day.

Start replacing these drinks with water to quench your thirst. Not only will this satisfy your body’s need for a fluid drink, but it will help flush caffeine out of your body and keep you hydrated.

Gradually reducing your caffeine intake over a few weeks will help your body adjust without withdrawal.

5. Eat a balanced diet

Low blood sugar, dehydration or chemicals in processed foods, artificial flavours, artificial colouring, and preservatives may cause mood swings in some people. A high-sugar diet can also affect behaviour.

If your anxiety worsens after eating, examine your eating habits. Stay hydrated, avoid processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.

6. Breathing Exercises

Several types of breathing exercises can help you reduce Anxiety as these will give you a relaxation response if you practise them every day. Sometimes you may feel breathless due to anxiety. The next time when you feel anxious about something, do some effective breathing techniques to get relief. Let’s regulate the breath and bring awareness through some breathing exercises.

Place one hand on your stomach and the other hand on your chest. By imagining there is a balloon in your stomach that you are filling (by expanding the stomach) and deflating (by contracting the abdominal muscles).
 

Stand with a straight spine and breathe in through the nose for a few seconds. Close your mouth and hum as if you say ‘hmmm’ until you are out of breath.

Breathe in through your nose and breathe out with keeping your lips pursed. Breathe out longer than you inhale and repeat it five to ten times.

Place one hand on your belly and the other on your chest. Then count to four as you take a deep, slow breath. Repeat it a few times until you feel calm.

How a Therapist can help you treat Anxiety?

A form of psychotherapy known as Cognitive Behavioural Therapy (CBT) is found to be highly effective for treating Anxiety. If you undergo therapy, it will help you unfold the subtle reasons of your worries and fears. A therapist will help you consider situations in less frightening ways and you will learn how to relax. Seek assistance from expert therapists at Yellow Cloud and develop healthier coping mechanisms to manage Anxiety.

If you feel anxious, the above ideas may help you calm down.

Remember, home remedies may help ease anxiety, but they are not a substitute for professional help. Increased anxiety may require therapy or prescription medication.

Contact Yellow Cloud and talk to the psychologist about your concerns.