Health
Simple, natural ways to embrace stillness and peace within yourself amidst your busy life.
Anxiety is the body's natural response to stress, but when it persists it can lead to anxiety disorders. This article outlines 10 natural approaches to managing these symptoms, focusing on lifestyle habits and herbal remedies.
1. Exercise regularly:
Exercise helps to shift your focus away from anxious thoughts. Exercise also creates changes in brain chemistry, increasing anti-anxiety neurotransmitters like serotonin and GABA.
2. Limit alcohol:
Heavy drinking can cause an imbalance of neurotransmitters related to mood and disrupt sleep, which is important for managing anxiety.
3. Quit smoking:
Smoking and anxiety often go hand in hand. Nicotine and the chemicals in cigarettes alter neurotransmitter pathways in the brain, and quitting has been shown to significantly improve anxiety symptoms.
4. Reduce caffeine intake: Caffeine can increase anxiety symptoms and panic attacks in some people. It works by blocking the chemical that makes you feel tired and triggers the hormone adrenaline.
5. Prioritize sleep:
Getting seven or more hours of sleep each night is essential. Improve sleep hygiene by avoiding electronic screens, maintaining a regular bedtime, and keeping your bedroom dark and cool.
6. Meditation and mindfulness practice:
Meditation helps you become aware of your thoughts without judgment, which can lead to a sense of calm. A 2023 study found that meditation can reduce anxiety as well as a common antidepressant.
7. Eat healthy:
A diet high in sugar, processed foods, or being dehydrated can negatively affect mood. Eating a balanced diet with protein, vegetables, and complex carbohydrates can help.
8. Practice deep breathing:
Shallow and rapid breathing is a common symptom of anxiety. Deep breathing exercises help restore normal breathing, providing immediate relief from anxiety symptoms.
9. Try aromatherapy:
Essential oils from plants such as lavender and bergamot can help relax, improve sleep and elevate mood.
10. Drink chamomile tea:
Research shows that chamomile may be a powerful "ally" against generalized anxiety disorder (GAD), significantly reducing symptoms thanks to a flavonoid compound called apigenin.