Ever feel that fluttering feeling in your stomach before a big interview or when you’re waiting on important news? That’s actually anxiety! But don’t worry; it’s not always a bad thing, and there are ways to reduce anxiety naturally.
This kind of anxiety is actually our body’s way of helping us out. A little racing heart, tenseness, or nervousness can all be signs of good anxiety. It’s our body’s natural reaction to get us ready and focused on what’s to come.
What Is Anxiety?
Have you ever gotten butterflies in your stomach before a big interview? That’s anxiety! It’s normal to feel some anxiety in situations like that. Our bodies are actually trying to help us by getting us alert and focused. This is called “good anxiety.” It helps us stay sharp and prepared.
However, anxiety can become a problem when it’s too strong or doesn’t go away. This is called an anxiety disorder. People with anxiety disorders experience uncontrollable worry that can interfere with their daily lives.
The good news is that there are ways to manage anxiety! There are natural methods for reducing anxiety attacks, and you can also learn more about anxiety from reliable sources like Fab.ng.
Here are some signs of anxiety:
- Panic attacks: These sudden surges of intense fear can be very frightening.
- Physical symptoms: You might experience shortness of breath, restlessness, trembling, or even problems with sleep or digestion (diarrhoea).
- Intrusive thoughts: Anxiety can lead to paranoia or obsessive worries.
When anxiety gets out of control, it can feel paralysing and hold you back from living your life to the fullest. However, there’s hope. The more you manage your anxiety, the better equipped you’ll be to take charge of your emotional, social, and physical well-being.
Now that we know what anxiety is, let’s explore some simple and natural strategies to help you reduce anxiety attacks. Keep reading to learn more.
9 Ways To Reduce Anxiety Naturally
Telling someone with anxiety to “calm down” simply doesn’t work. The good news is that there are effective ways to manage anxiety, and many of them focus on healthy lifestyle changes. Let’s explore some recommended strategies to help you reduce anxiety attacks naturally:
1. First up, exercise
Getting your body moving is a fantastic natural way to reduce anxiety. You don’t need to jump straight into intense workouts. Start small and find activities you enjoy.
Walking is a great option; it’s a low-impact way to clear your head and get some fresh air. Plus, it’s something most people can easily fit into their routine.
Maybe you prefer hiking, cycling, jogging, or even dancing! These activities all have a common benefit: they release endorphins. Often called “happy hormones,” endorphins improve your mood and leave you feeling good.
Exercise also helps boost your concentration and motivation, which can be especially helpful if you struggle with certain anxiety disorders. So lace up your shoes, put on your favourite music, and get moving! It’s a simple step towards feeling better and managing your anxiety.
2. Next up, sleep
Experts say getting enough quality sleep is crucial for both your physical and emotional well-being. When you don’t sleep well, it can actually worsen feelings of anxiety and stress. Aim for 7 to 9 hours of sleep each night to help keep your anxiety in check.
Here are some tips to develop good sleep habits and improve your sleep quality:
- Power down before bed: Turn off all electronics, especially phones and TVs, at least an hour before bedtime. The blue light emitted from these devices can interfere with your sleep cycle.
- Create a calming sleep environment: Make sure your bedroom is dark, quiet, and cool. This will help your body relax and prepare for sleep.
- Develop a sleep routine: Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s natural sleep-wake cycle.
3. Eat a balanced diet
The old saying “you are what you eat” holds for anxiety too. Eating a healthy, balanced diet can be a great natural way to manage anxiety symptoms.
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Focus on magnesium: Magnesium is a mineral that plays a role in enzyme function and nerve health. Upping your magnesium intake can be a natural remedy for anxiety. Load up on foods like almonds, whole-wheat grains, quinoa, spinach, cashews, black beans, and even dark chocolate, all of which are rich in magnesium.
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Choose whole foods: Instead of processed foods that are loaded with artificial colours, flavours, and preservatives, opt for natural whole foods that come in a variety of colours. Aim to include plenty of protein, fruits, complex carbohydrates, and vegetables in your diet. These wholesome foods are naturally packed with antioxidants, which can be beneficial for your overall well-being.
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Hydration is key: Don’t forget to stay hydrated! Water and natural homemade juices are essential for your health.
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Pay attention to your body: Notice how your body reacts to certain foods. If you find that specific foods trigger your anxiety, try to limit them or avoid them altogether. This can be a simple but effective way to manage your anxiety naturally.
4. Eliminate caffeine
Look, we all love that morning cup of coffee, but if you struggle with anxiety, it might be time to re-think your caffeine habits. While a moderate amount of coffee probably won’t cause problems for most people, caffeine can worsen anxiety symptoms, especially for those with chronic anxiety disorders.
Here’s why: Caffeine blocks adenosine, a chemical that makes you feel tired. Instead, it triggers the release of adrenaline, which keeps you alert. This surge of adrenaline can lead to jitters and increased nervousness, which can exacerbate anxiety.
We know that breaking up with your morning coffee can be tough. To avoid caffeine withdrawal headaches, try slowly cutting back on the amount you consume each day. Gradually reduce your intake until you reach a point where you can eliminate it altogether. This can be a significant step towards managing your anxiety naturally.
5. Say no to smoking and alcohol
Smoking and alcohol might seem to offer temporary relief from anxiety, but they actually make things worse in the long run. Smoking can worsen anxiety symptoms and irritate the lungs. Alcohol can also trigger anxiety and lead to dependence, which can create a whole new set of problems.
Research shows that both smoking and alcohol can worsen chronic stress and anxiety, especially for those with underlying mental health conditions.
Quitting smoking and alcohol is a smart decision for your overall health and can be a significant step towards managing your anxiety naturally.
6. Chamomile tea for relaxation
Since you’re cutting back on caffeine and alcohol, you might be looking for healthy alternatives to help you relax. Here’s a great option: chamomile tea!
This tea contains a compound called Matricaria recutita, which has natural calming properties. Chamomile tea can help reduce anxiety and even improve your sleep quality.
7. Breathe or rest to reduce anxiety
Anxiety attacks can be really frightening. Your heart races, and it feels like you can’t catch your breath. Here’s a simple trick to calm yourself down: deep breathing exercises.
When you take slow, deep breaths, you signal your body to relax. It’s hard to feel anxious and relaxed at the same time. There are many breathing exercises out there, but here’s a basic one to try:
- Inhale deeply through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four. Repeat this process as many times as you need to feel yourself calming down.
8. Meditation for inner peace
Meditation is an age-old practice that’s been shown to be very effective in reducing chronic stress and anxiety. There are many meditation apps available that can guide you through exercises to help lower your stress levels and regulate your breathing during an anxiety attack.
Meditation helps you gain control over your body and mind, giving you the tools you need to manage your anxiety naturally.
9. Aromatherapy to reduce anxiety
Aromatherapy is another great approach to managing anxiety naturally. It’s an ancient practice that uses essential oils and plant extracts to promote overall well-being. Anxiety attacks can strike at any time, including at night, making it difficult to sleep.
Certain essential oils can help you relax, improve your mood, and get a better night’s rest. Lavender, bergamot, ylang-ylang, clary sage, and grapefruit are all known for their calming properties.
When anxiety disrupts your sleep, try diffusing these oils, adding a few drops to your bath, or inhaling them directly. You might be surprised at how effective they can be.