Anxiety can present itself in the form of feeling nervous, feelings of constant worry, having an impending sense of doom, trouble sleeping, increased heart rate, trouble concentrating, etc. Between work, school, the gym, hobbies, families, etc., we are constantly being presented with a plethora of stimuli. Anxiety can be a normal response and while the presence of daily stressors and situational anxiety can be expected, it does not mean that the symptoms have to go unmanaged. Anxiety symptoms can be alleviated naturally by incorporating self-care practices, relaxation techniques, and a few lifestyle changes. Here are 10 ways to naturally reduce anxiety.
#1 – Stay Active
Staying active can help our bodies release endorphins, otherwise known as the brain’s “feel good” hormones. Don’t start off over-exerting yourself, you can start small like going on a walk or doing yoga. Aim for 30 minutes of moderate exercise to alleviate anxiety.
#2 – Limit Caffeine Use
Excessive caffeine consumption can worsen anxiety. Caffeine works very well as a stimulant for those feeling tired and/or drowsy as it blocks adenosine, a neurotransmitter that is key in the sleep drive. However, caffeine also releases adrenaline to boost energy. A little adrenaline might help with morning grogginess, but excess amounts can contribute to increased anxiety levels. Reducing or eliminating caffeine from your diet can be very effective in reducing anxiety.
#3 – Aromatherapy
Aromatherapy involves essential oils for various therapeutic benefits. One of the many benefits is the alleviation of anxiety through stimulation of the amygdala by using olfactory receptors. There are many ways to use essential oils, such as oil diffusers, body care, scent sticks, candles, etc. Common essential oils that are often used for anxiety include lavender oil for its relaxing properties as well as eucalyptus, chamomile, citrus, or lemongrass oil for their mood-boosting properties. Try aromatherapy to induce relaxation and decrease stress and anxiety levels.
#4 – Grounding Techniques
Grounding techniques are designed to help you connect or “ground” yourself to what is happening at that exact moment. Research shows that using distractions and current surroundings can reduce anxiety by distracting yourself from those anxious feelings. Some examples of grounding techniques are:
- 5-4-3-2-1 Methods: Try listing things that are around you with your senses, starting from 5. 5 things you hear, 4 things you see, 3 things you feel, 2 things you smell, and 1 thing you taste.
- Run some water on your hands, alternating between cold and warm water
- Focus on external noises around you, and see if you can recognize everything you hear.
- Bite into something with a distinct taste, such as a lemon or some coffee.
#5 – Go Outside
Studies have shown that going outside can be greatly beneficial to one’s mental health, linking nature to cognitive improvements and emotional wellness. The next time you feel some stress or anxiety coming on, try to go outside for a little bit and get some fresh air. It can not only provide a change of scenery and a new environment to distract you from the present moment but can also present overall mood improvements.
#6 – Eat Nutritiously and Sustainably
Our brains need fuel too. Eating nutritious and sustainable meals can help maintain anxiety levels. Eating foods high in carbohydrates such as oatmeal or whole grains can be highly beneficial as research shows carbohydrates being linked to an increased amount of serotonin in the brain. Try incorporating healthy, well-balanced meals that are high in lean protein, complex carbohydrates, omega-3 fatty acids, fruits, and veggies.
#7 – Avoid the use of alcohol, tobacco, or other substances
Research shows that the use of substances such as alcohol, tobacco, nicotine, etc. can not only add to one’s anxiety, but they can often be a direct cause of it. The use of alcohol can affect many neurotransmitters in the brain, such as serotonin, dopamine, and GABA. The use of nicotine can cause a hindrance to acetylcholine production in the brain. When these neurotransmitters’ production is interfered with, the brain’s chemistry can become disrupted, resulting in increased anxiety or panic attacks. Avoid excess use of drugs and alcohol as a way to reduce anxiety overall.
#8 – Meditate
Practicing meditation can not only promote relaxation but it can also be used as a natural stress reliever. Research shows that there are many benefits to meditation including stress management, increasing self-awareness, improved sleep, and symptom management for many mental and physical ailments. There are a variety of ways to practice meditation such as guided meditation, mindfulness meditation, mantra meditation, focused meditation, and many more. Research shows that the use of deep breathing can be used to stimulate parts of the parasympathetic nervous system, which handles the body’s resting activities. This works because deep breathing slows the heart rate, stimulates the vagus nerve, and promotes oxygen exchange.
Try setting 10 minutes aside to sit down in a quiet setting so you can focus on your thoughts and breathing can be remarkably effective. Make sure to be open-minded with yourself, and allow your thoughts to pass through with no judgment. Just notice your thoughts, let them pass, and keep breathing.
#9 – Journal
Engage in creative activities like art, music, or writing. Journaling can be a highly effective way to reduce anxiety. Research shows journaling is an effective tool in reducing anxiety in children and adolescents. Whether you are venting about your day or jotting down a quick to-do list, getting your thoughts onto paper can be just what you need to relax your mind. You might even be able to identify patterns in your anxiety over time.
#10 – Reach out to your support system
Connect with friends and loved ones. Sharing your feelings and connecting with those that you trust can provide emotional support.
It is always important to remember that healthcare is NOT a one-size-fits-all, as each symptom and each person have distinct needs. Always consult and work with your healthcare provider to find what works best for you.
If you or a loved one is experiencing a crisis, reach out to the National Suicide Prevention Line at 1-800-273-8255 or use the Crisis Text Line by texting MHA to 741-741.
