Learn how to naturally reduce anxiety without using medication
Although stress and anxiety is a part of life, it’s important that we educate ourselves to naturally reduce anxiety and cope with these issues without depending on conventional medications. In some cases, anxiety can be a positive occurrence as it’s our body’s natural response to stress, but when it becomes routine, that’s when it’s time to keep it in check.
We want to make it clear that anxiety itself is very normal. This natural response to stress is a sensation or concern that may be brought on by a number of variables, including genetics, brain chemistry, and even the environment. Yet anxiety can present different symptoms across different people, from negative thoughts to panic attacks. So how do we manage or treat anxiety?
There isn’t one exact anxiety remedy that works as a cure-all, so we’ve listed five of our favorite natural remedies for anxiety. Let’s take a look!
Exercise
Regular exercise may significantly improve your mental health in addition to your physical health. Additionally, increasing your heart rate alters the chemistry of your brain to make room for anti-anxiety neurochemicals such as serotonin, endocannabinoids, gamma-aminobutyric acids (GABA), and brain-derived neurotrophic factors (BDNF). The American Psychological Association (APA) claims that regular exercise improves focus and willpower, which helps lessen anxiety symptoms. You can easily and naturally reduce anxiety by taking a walk every day.
Cut cigarettes and alcohol
Since alcohol is a natural sedative, it may initially help to ease the discomfort of anxiety. However, studies have shown connections between anxiety and alcohol use, with alcohol use disorders (AUD) and anxiety disorders frequently co-occurring. Smokers frequently light up a cigarette while under pressure. However, smoking while you’re anxious is a temporary cure that might make anxiety worse over time, similar to consuming alcohol.
Sleep well
Our favorite pick to naturally reduce anxiety is to get a good night’s rest, or a good day’s if you’re on that graveyard shift. Numerous studies have shown that getting enough sleep is crucial for maintaining excellent mental health. The Centers for Disease Control and Prevention (CDC) recommends adults get about 7 to 9 hours of sleep per day.
Cut caffeine
Due to its ability to change brain chemistry, caffeine and anxiety are frequently associated. In those who suffer from panic disorders, it could potentially trigger panic attacks. Caffeine withdrawal can also considerably reduce anxiety symptoms in some cases. This one is tough, as most of us need our daily Cup of Joe. For heavy coffee drinkers, try to limit yourself to just one or two cups per day. Reducing gradually over a few weeks can help naturally reduce anxiety without causing withdrawal symptoms in the body.
Mediation
Last but not least on the list of natural remedies for anxiety is mediation. We can battle out our body’s natural response to stress with our own response of destressing. Gaining full awareness of the present moment, which involves observing all thoughts without judgment, is one of the fundamental objectives of meditation. Our ability to deliberately endure all thoughts and sensations will grow as a result, which might bring a feeling of peace and satisfaction. Maybe check out our CBT guide for some extra tips!