10 natural ways to reduce anxiety

Anxiety is often seen as a by-product of living in an often chaotic world. Sometimes, it makes us aware of danger to motivate us to make risky calculations. However, when anxiety is a daily occurrence, left unchecked, it can have a major impact on quality of life. Here are 10 ways to help us manage stress and reduce anxiety.

Regular exercise is good for physical and emotional health. Regular exercise works like medication to reduce anxiety and stress. Not only does it have an immediate anxiety-reducing effect, but it can also help us feel less anxious for hours after work.

Alcohol is a natural sedative. Drinking a glass of wine when stressed can calm you down at first. However, then the anxiety can return. If you rely on alcohol as a way to reduce anxiety instead of treating the root of the problem, you may have alcohol addiction.

Smokers tend to smoke in times of stress. However, like drinking alcohol, smoking when you're stressed is just a quick, temporary fix. But then, it can worsen anxiety over time. Studies have shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder. Research also shows that nicotine and other chemicals in cigarette smoke alter pathways in the brain associated with anxiety.

If you have chronic anxiety, caffeine is not a good friend. Caffeine can cause stress and jitteriness, which isn't good if you're nervous.
Research has shown that caffeine can cause or worsen anxiety disorders. It can also cause panic attacks in people with panic disorder. In some people, eliminating caffeine can significantly improve anxiety symptoms.

Insomnia is a common symptom of anxiety. Make sleep a priority by:
Sleep only at night when you're tired Don't read or watch TV in bed Don't use your phone, tablet or computer in bed Don't turn around in bed. If you can't sleep get up and go to another room until you feel drowsy Avoid caffeine, large meals, and nicotine before bed Keep your room dark and cool Write down worries your bedtime routine: Writing down what worries you will get it out of your head and possibly make it less daunting Maintain a regular bedtime each night

The main goal of meditation is to remove chaotic thoughts from the mind and replace them with a feeling of calm and mindfulness in the present moment. Meditation is known to reduce stress and anxiety.
Research from John Hopkins shows that 30 minutes of daily meditation can alleviate some symptoms of anxiety and act as an antidepressant.

Low blood sugar, dehydration, or chemicals in processed foods like artificial flavors, artificial colors and preservatives can cause mood swings in some people.
A diet high in sugar can also affect temperament. If your anxiety gets worse after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a healthy diet rich in complex carbohydrates, fruits and vegetables, and lean protein.
Changing your diet or taking supplements is a long-term strategy. Research shows that certain supplements or nutrients can help reduce anxiety. Essential supplements include:
Lemon

Green Tea Valerian Root Kava kava Dark chocolate (in moderation) However, it can take up to three months for supplements to work. If you are taking other medications, discuss herbal remedies with your doctor.

The heart will usually beat faster when you are in an anxiety situation. It's our body's natural response to stress. Shallow, rapid breathing is common with anxiety. It can lead to a fast heartbeat, dizziness, or even a panic attack.
Deep breathing exercises can help restore normal breathing patterns and reduce anxiety. Try inhaling 4 times and exhaling 4 times for a total of 5 minutes. In the evening, your breathing slows down, your heart rate will calm you down. The 4-7-8 technique is also known to help reduce anxiety.

Aromatherapy is the use of aromatic essential oils to promote health. The oils can be inhaled directly or added to a warm bath or diffuser. Studies have shown that aromatherapy has the following effects:
Helps you relax Helps you sleep Improves mood Reduces heart rate and blood pressure Some essential oils used to reduce anxiety are: Orange bergamot, lavender, grapefruit

A cup of chamomile tea is a home remedy to soothe frayed nerves and promote sleep. A 2009 study found that chamomile can also be a powerful ally against generalized anxiety disorder.
Research shows that people who take German chamomile capsules (220 milligrams about five times daily) have reduced symptoms of anxiety compared to those given a placebo.
Determining the type of anxiety you are dealing with can be a bit difficult because the way a person's body reacts to perceived danger can be completely different, because it is part of the brain's response to danger. a perceived danger, even if the danger is real. There are times when anxiety can become severe and turn into attacks and then gradually build up over several hours.
If you feel nervous, try the ideas above to calm down. Remember, home remedies can help ease anxiety, but they don't replace professional help. Increased anxiety may require treatment or prescription medication.
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Articles refer to the source: healthline.com