Experiencing anxiety is a natural part of living in this eventful world. However, anxiety isn’t always a bad thing. It helps us be wary of danger and remain vigilant in the face of uncertainty. But it becomes a problem when anxiety passes a certain threshold and starts manifesting for every minor occurrence.
Excessive anxiety may devolve into a mental disorder that may significantly impact your everyday life. Health2delivery experts firmly believe in nipping the problem in the bud. Follow the suggestions given below to naturally reduce anxiety before it devolves into something worse;
1. Remain physically active
Working out regularly doesn’t just help improve physical health but also mental health. When you physically exert yourself and get your heart racing, it releases certain hormones and chemicals in the brain that help reduce the impact of anxiety, like serotonin. Exercise also helps divert your attention away from anxiety-inducing factors by giving you something else to concentrate on. Working out also improves your will, making you less prone to anxiety attacks. Whether it’s yoga or a marathon, any kind of workout will help improve your mental health.
2. Reduce alcohol intake
Some people drink alcohol to take the edge off when at risk of an anxiety attack. But, unfortunately, alcohol makes anxiety worse. In the beginning, sobriety may cause more stress, but it will definitely help in the long run. If becoming stone-cold sober is not possible, then work on reducing alcohol intake to less than three glasses a week.
3. Quit smoking
When anxiety attacks, smokers often reach for a cigarette. However, this habit is just like reaching for alcohol –superficially beneficial for a short interval and exponentially harmful in the long run. In fact, smokers have a high chance of developing an anxiety disorder than non-smokers in life. Smoking doesn’t just trigger anxiety but also many other mental and physical problems. It is a cancerous stick that renders you vulnerable to countless illnesses and symptoms. Quitting smoking won’t just make things better for you but also for your friends, family, and the environment.
4. Cut your caffeine intake
Caffeine is not suitable for your mental health, especially if you have chronic anxiety. It causes jitters and nervousness, making the symptoms worse. Caffeine intake may also cause panic attacks. Cutting caffeine intake will definitely help reduce anxiety and panic symptoms. However, you do not have to cut caffeine completely out of your life.
Moderate consumption is safe, as long as you keep taking other precautions to help reduce anxiety. It will also help if you start replacing caffeine cravings with water. Water is an excellent source of nourishment, which also helps release toxins from the body while keeping you hydrated. You can gradually reduce your caffeine intake over a few weeks to reduce withdrawal symptoms.
5. Get a full night’s sleep
The body’s natural way to recover from fatigue is with sleep. This makes it an essential part of maintaining good mental health. Restful sleep will help you recover from an anxiety disorder faster. These tips can help you get quality sleep;
- Always sleep during the night
- Do not use a cellphone, tablet, computer, or TV when in bed
- Avoid big meals, nicotine, and alcohol or caffeine intake before sleeping
- The room you sleep in should be cool and dark
- Go to sleep at the same time every night
Meditation helps you become mindful of the present, grounding you to reality. It allows you to process your thoughts and emotions in a calm manner, relieving stress and anxiety. Meditation can even act as an antidepressant. It has countless benefits for mental and physical health.
7. Eat balanced meals
An imbalanced diet doesn’t just exacerbate physical health but also mental health. Eating processed foods with chemical additives and artificial flavours, drinking fizzy drinks, and consuming high-sugar snacks are sure to worsen your temperament. Instead, eliminate processed foods consumption, stay hydrated, and eat a balanced diet to reduce anxiety symptoms. Lean proteins, fruits, and vegetables are some of the best sources of balanced nutrients.
8. Practice a deep breathing exercise
Erratic breathing is one of the most typical symptoms of anxiety. It leads to erratic heartbeat, lightheadedness, and even a panic attack. Practice a deep breathing exercise to calm your turbulent heart and reduce stress.
9. Practice aromatherapy
Aromatherapy is one of the traditional methods to help you relax. It uses essential oils and natural plant extracts to promote better health of the mind, body, and spirit. Aromatherapy enables you to relax, sleep better, have more energy, and reduce erratic heart rate.
10. Go travelling
Travelling gives you a unique boost in confidence that effectively helps you deal with anxiety. It makes you fearless and embraces your real self. Travelling gives you more exposure, making you more confident and sure of yourself.
Follow the suggestions given above to help you naturally reduce anxiety symptoms. However, if nothing works, do not hesitate to contact your doctor or therapist for some formal treatment.
DISCLOSURE – This is a collaborative post.