Like with stress, we need to try to cut down on daily anxiety, because if we don’t, it can get out of hand and affect work performance, relationships, quality of life, and even physical health.
Anxiety is a normal response that your body has when you’re in a complicated or unusual situation. It makes you feel worried or afraid about what might happen, which can help you make better decisions or stay alert. The problem is that anxiety can become chronic and crippling, which is bad for everyone.
When you have anxiety, your heart may beat fast and your palms may sweat. You may find it hard to breathe or focus on anything other than what you’re worried about, or you may even get severe headaches. When this happens every day, it can affect everything around you.
And on top of that, you will feel physically bad, tired, and sad, and you may even stop enjoying the things you like. But don’t worry, Healthline says that there are natural treatments that can help (and some questions to ask yourself right now).
How to Calm Anxiety: 10 Natural ways to do it
1. Exercise
Healthline says that many studies show that physical activity is good for your mental health. Not only is it a way to keep your mind off of things, but it also releases endorphins, can boost your self-esteem and gives you more willpower and a sense of accomplishment.
Any kind of exercise will help, but sessions that get your heart rate up are especially important (such as Tabata routines, HIIT, or interval cardio ). You can also add yoga or other exercises that help you calm down.
2. Meditation
Meditation can help stop your mind from racing, which makes it easier to deal with stress and anxiety. There are many ways to meditate, like being mindful and meditating while doing yoga.
In therapy, mindfulness-based meditation is becoming more and more popular. A meta-analysis done in 2010 suggests that it can be very helpful for people with mood and anxiety disorders.
3. Relaxation Exercises
When they are anxious, some people unconsciously tense their muscles and clench their jaws. Exercises that help you relax gradually can be helpful.
Try lying down in a comfortable position and slowly tightening and relaxing each muscle group, starting with the toes and working up to the shoulders and jaw.
4. Control your Breathing
You might think it’s a simple thing, but how you breathe does matter (try to exercise without breathing correctly, you will end up more exhausted). Healthline says that anxiety makes you breathe quickly and shallowly, which speeds up your heart rate and makes you feel dizzy. You can fight this by doing breathing exercises that help you breathe more deeply, slowly, and in control.
5. Herbal Teas
Many herbal teas say they can help with stress and help you sleep better.
Some people find it relaxing to make and drink tea, but some teas may have a more direct effect on the brain that makes people feel less anxious.
A small study done in 2018 suggests that camomile can change levels of the stress hormone cortisol.
6. Herbal Supplements
Like herbal teas, a lot of herbal supplements say they can make you feel less anxious. But there isn’t much scientific evidence to back up these claims.
It is important to work with a doctor who knows about herbal supplements and how they might react with other medicines.
7. Cannabidiol oil
Cannabidiol (CBD) oil comes from the cannabis plant, which is also known as marijuana.
CBD oil does not have tetrahydrocannabinol, or THC, which is what makes you feel “high” in other types of marijuana.
CBD oil is easy to get without a prescription at many stores that sell alternative medicine. Initial research shows that it has a good chance of making people feel less anxious and panicked.
In places where medical marijuana is legal, doctors may also be able to prescribe the oil.
8. Writing
Finding a way to talk about your worries can make them feel easier to deal with.
Some research shows that writing in a journal or doing other kinds of writing can help people deal with anxiety better.
For example, a study from 2016 found that creative writing might help kids and teens deal with anxiety.
9. Aromatherapy
Stress and anxiety can be eased by the smell of calming plant oils. Some people respond better to certain smells than to others, so try out a few different options.
Lavender might help the most. In 2012, 67 women between the ages of 45 and 55 who were having trouble sleeping were put through aromatherapy with lavender. Based on the results, aromatherapy may lower the heart rate in the short term and help with sleep problems in the long term.
10. Create a good sleep routine
Your brain will feel more and more anxious as the days go by if it hasn’t had enough rest, so it’s very important to get enough good sleep.
For this, it’s best to stay off social media at least an hour before bed, have a schedule, and make sure your room is cool and dark.
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