In unfamiliar or stressful situations, such as first dates, job interviews, or public speaking engagements, everyone has anxiety, but situational anxiety passes fast. You may be among the 40 million adults in America who suffer from an anxiety disorder if those sensations of concern, dread, or terror persist or get worse over time. The benefits of yoga, exercise, meditation, and talk therapy in lowering anxiety are well known. However, what do you do when you’re standing motionless on an MRI table, driving alone to an appointment in heavy traffic, or attempting to maintain composure in an empty waiting room?
Some people can benefit from anxiety treatment without using drugs. However, consumers should consult with a medical expert about their unique pharmaceutical problems. If a person is currently taking anxiety medication for stress relief, they should not discontinue it without a doctor’s approval. If a person wants to try other anxiety management treatments instead, he or she may need to taper or gradually reduce their dosage.
Sleep and anxiety goes hand in hand and developing healthy sleep habits and a consistent schedule will help you fall asleep more comfortably. Making your bed more comfortable, eliminating sleep disruptors such as light and noise, and avoiding caffeine and alcohol in the evening can all help you sleep better.
Here are a few strategies to reduce anxiety naturally and which can help manage anxiety in the moment — and why they work to relieve stress.
1. Increase physical exercise.
A 6-week trial. A study of 185 university students indicated that exercise for anxiety and engaging in aerobic exercise twice a week significantly reduced overall perceived stress and perceived stress related to uncertainty. If you are currently inactive, begin with modest exercises like walking or riding. Choosing an exercise you enjoy can improve your chances of staying with it in the long run and is one of the best natural remedies for anxiety.
2. Maintain a balanced diet.
A 2022 review of research. According to a source, a person who consumes a lot of ultra-processed foods and added sugar are more prone to feel stressed.
If you do not consume enough nutrient-dense whole foods, you may be deficient in nutrients such as magnesium and B vitamins, which are required for stress and mood control and calm anxiety.
Whole food options to include which helps reduce anxiety naturally:
- vegetables
- fruits
- beans
- fish
- nuts
- seeds
Limiting your intake of highly processed foods and beverages in favour of whole foods will help to ensure that your body is properly nourished while also enhancing your stress resilience.
3. Simple stretches
Releasing stress with deep breathing and through motions that may be done practically anyplace and reduce anxiety naturally. Gently press the tip of your tongue against the roof of your mouth, and your jaw will usually fall open and relax on its own. Tilt your head forward and slowly roll it around your neck, first clockwise and then anticlockwise. When doing yoga for anxiety, we raise and lower our brows many times to relax our facial muscles . Shrug your shoulders, as if to say, “I don’t know,” and hold them high for a few seconds before letting them fall.
Why they work: “People carry so much tension in their jaw, neck, and shoulders and don’t even realise it,” Wygant explains. “But as psychologist Dr. Therese Rando once said, ‘If you can relax your body, you can relax your mind.’
4. Minimize screen time to reduce anxiety naturally
A 2021 review of literature points out that several studies have linked excessive smartphone use with increased stress levels.
Screen time may also negatively affect sleep, which may also lead to increased stress levels.
5. Support networks
It can be quite isolated to be anxious. People with anxiety may feel less alone if they attend support groups. They might also provide useful advice that can assist someone in areas like:
– Choosing the right health professional
– communicating with their loved ones about their anxiety
– Managing the process of requesting workplace accommodations
Support groups take numerous forms, including anonymous internet discussion boards, in-person meetups, and virtual sessions. Some therapists also organise support groups to reduce anxiety naturally.
6. Social support
Anxious people can benefit from the support of their loved ones. Mindfulness for anxiety education can help families support their children and other loved ones more effectively.
Educational and workplace accommodations may also be helpful. They can keep anxiety from creating extra stress, such as losing a job or failing a class.
7. Spend time with loved ones
A social support network is essential for your overall mental health and is a very trusted Anxiety reduction technique.
In a 2019 study of 163 Latinx college-age young adults, decreased support from friends, family, and romantic partners was linked to higher felt stress.
If you don’t have trusted friends and family members, social support groups might be extremely beneficial and one of the best relaxation methods. You might join a club or sports team, or you can volunteer for a subject you care about.
8. Yoga for anxiety
Research shows that yoga can help reduce stress, reduce anxiety naturally and promote psychological well-being.
Yoga may also help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders.
9. Aromatherapy for anxiety
Research suggests that aromatherapy with some essential oils may help promote relaxation and relieve anxiety as it is one of the best herbal anxiety remedies to reduce anxiety naturally.
Essential oils are perfumed liquids that manufacturers extract from a variety of plants. Many people find that aromatherapy with specific essential oils can help them relax and ease stress and anxiety. Before utilising essential oils, dilute them in a suitable carrier oil. Oils can cause skin irritation or allergic responses, so test them on a small patch of skin before using them on larger regions.
Conclusion:
Being chronically stressed can take a toll on your physical and mental health. Getting more exercise, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all ways that you can reduce anxiety naturally.
If you need professional support or looking to book consultation to reduce anxiety naturally:
