Consider Quitting Smoking Cigarettes
Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when youre stressed is a quick fix that may worsen anxiety over time.
has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
If youre looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention recommends finding a safe substitute for cigarettes, like toothpicks.
You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.
Stick To A Sleep Schedule
Anxiety can make it difficult to sleep, and not being well-rested can contribute to more anxiety.
However, there are a few key ways to get better sleep with anxiety, such as having a sleep routine that includes going to bed and waking up at the same time each day.
Overall, trying to get near the recommended 7 to 9 hours of sleep each night can help keep anxiety at bay. “Inadequate sleep increases the production of stress hormones that can exacerbate anxiety,” Jonas says.
Ways To Help Lower Anxiety Naturally
Research shows that after a full night of sleep â 7-9 hours is ideal â weâre likely to feel less anxious and more confident. Physical activity during the day will help us sleep better, too. And remember: if winding down for the night inclues reading before bed, don’t make these mistakes.
Science is discovering more about the âgut-brain connection.â Researchers often refer to the belly as the second brain, since about 95% of serotonin receptors are found in the lining of the gut. Science shows that foods containing certain vitamins and minerals may help reduce anxiety, so when weâre thinking about natural ways to help anxiety, consider filling up on these:
It might also be a good idea to limit caffeine and alcohol â both of which can aggravate symptoms of anxiety.
Research shows that B vitamins have many health and quality of life benefits, and supplementing with B vitamins is gaining scientific traction. This 2018 study found that people who ate food high in B vitamins showed significant improvements in their anxiety and stress scores than those who did not. Taking a high-quality B-complex supplement is generally very safe, since B vitamins are water-soluble, meaning the body excretes what it doesnât use. But always consult with your doctor before taking any supplements since they can interact with medications or have side effects.
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Bach Rescue Remedy For Pets
The Bach Rescue Remedy for Pets is made using the essence of certain flowers that have a soothing effect. This natural anxiety relief for dogs is gentle and non-toxic, and your dog cant overdose on it. You can safely use this natural remedy to soothe your dogs occasional anxiety.
Key Features:
- Helps restore emotional balance
- Works for all types of anxiety
The Bach Rescue Remedy is a blend of pre-made essences of rock rose, clematis, impatiens, cherry plum, and Star of Bethlehem.
Each of these helps with all kinds of stressful situations and can soothe your dogs anxiety naturally. Rock rose, for example, is a remedy used to help with panic and hysteria, and impatiens soothes irritability and agitation.
Combined, these essences soothe anxiety and can help keep your dog calm in a variety of different situations. From stressful car rides and visits to the vet, to separation anxiety or fear fireworks,this holistic remedy can help.
To soothe your dogs anxiety, administer four drops of this essence orally, or mix it with your dogs food or treats. This natural calming remedy for dogs is recommended for occasional use in stressful situations.
Pros:
- Provides a calming effect without drugging your dog
- Can be used in all sorts of stressful situations
- Nice flavor even picky eaters dont have complaints
- Easy to administer and can be mixed with food, water, or treats
Cons:
- The recommended dose may be too low for dogs with severe anxiety
Key Features
Pros:
Cons:
Mind Mapping For Peace Of Mind
Similar to journaling, mind mapping is one of my favorite ways to declutter my thoughts. This practice blends the artistic/creative side of our brains with the logical side for a powerful organizing tool. I do my mind mapping on paper so that its super easy to make connections in my jumble of thoughts. Its then easier to record or journal things in Notion.
Mind mapping uses the effective combination of pictures + words to get thoughts out onto paper. This decreases stress and anxiety to help our brains chill out and relax at night.
Personal experience: Mind mapping is always the first thing I turn to when my brain is completely overwhelmed. You can learn more in my blog post about how to use mind mapping for clarity, calm, and sleep anxiety.
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Talk To Someone Friendly
Another very effective technique is to talk to someone you like and trust, especially on the phone. Don’t be shy about your anxiety – tell them you feel anxious and explain what you’re feeling.
Talking to nice, empathetic people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you an added boost of confidence. If you’re suffering from a panic attack, it also helps you feel more confident that if something were wrong, you’d have someone that can watch over you.
Thundershirt Sport Dog Anxiety Jacket Best Overall
The Thundershirt Dog Anxiety Jacket is a calming wrap that provides a drug-free, soothing effect to anxious dogs. This jacket is designed to apply gentle and continuous pressure around the dogs torso, similar to swaddling a baby.
The Thundershirt is large enough for an adult Lab and is also available in other sizes, from XX-small to XX-large.
Key Features
- Washable
- Easy to put on and take off
With an over 80% success rate in reducing the symptoms of anxiety in dogs, the Thundershirt is recommended by vets and dog trainers as a highly effective way of calming an anxious dog naturally. Due to its wrap-like design, this jacket gives a dog the feeling of a continuous comforting hug that has calming properties.
The jackets name can make you assume that it only works when dogs are scared of thunder. But the Thundershirt is just as effective at soothing dogs with separation or travel anxiety as it is at calming anxious dogs during thunderstorms.
Your dog wont need any training or medication for the jacket to work and provide anxiety relief. And if you are by any chance not satisfied with your purchase, the manufacturer offers a full refund.
Pros:
- The soft material is breathable and wont irritate your dogs skin
- Soothes anxiety by providing gentle pressure
- Super easy to put on, even if your dog isnt used to wearing clothes
- Designed to fit any dog breed, from a tiny Chihuahua to a giant Great Dane
Cons:
- Sewing may come loose if a dog plays while wearing the jacket
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Check Levels Of Magnesium
Magnesium is an important mineral in the human body. It plays a role in more than 300 enzyme reactions and helps maintain muscle and nerve function, blood pressure, and the immune system.
Its also one of the minerals that many Americans do not get enough of in their diet.
There have also been several studies that have found that magnesium supplements can help reduce anxiety symptoms, including those related to PMS.
Like with vitamin D, you may want to check your current magnesium levels before supplementing.
You can get magnesium naturally by eating:
- whole wheat
, but your body doesnt make them on its own. Instead, you get all your omega-3 fatty acids through your diet by eating foods such as fish or flaxseed.
Research, including a 2018 meta-analysis and a 2018 review study, found that omega-3 in the form of fish oil supplements could help ease anxiety.
If youre considering taking omega-3 supplements, you may want to mention this to your healthcare team. They can sometimes interfere with certain prescription medications, such as blood thinners. They may not be recommended for people with certain medical conditions.
What Are Anxiety Disorders
The word anxiety is a derivative from the Latin anxietas which means to be throttled, troubled, and upset and incorporates behavioral, emotional and cognitive reactions to the perception of threat.
Anxiety is something that can be experienced by anyone and is a very normal human emotion. In balance, anxiety promotes a preemptive and adaptive reaction to difficult or stressful events.
This can be easily controlled by stabilizing the mind through various physical and mental exercises. In excess, anxiety weakens the personal which results in serious implications.
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Journaling For Sleep Anxiety
Journaling is a great way to get thoughts and worries out onto paper. The practice has been around for thousands of years and researchers are continually uncovering more behind why it can work so well.
This study found people who journaled had less mental stress and generally felt better. Participants also had less anxiety, less depression, and more resilience. Journaling along with other natural therapies, like healthy eating was also found to reduce pain and the need for anxiety medication .
In another study researchers compared a group of people who wrote a to-do list compared to a group that recorded completed tasks. The group that wrote a nightly to-do list for the next day fell asleep significantly faster, while the other group had more trouble sleeping. Setting a plan in place for later helps our brain feel more relaxed so anxiety at night is reduced, and sleep comes easier.
There are a number of journaling apps you can try, including ones with prompts for working through anxiety.
Personal experience: I havent really ever journaled regularly, but I am a big fan of writing things down to get them off my mind to lower my anxiety and stress. I use Notion to record and organize all of my random notes, thoughts, to-dos, and so on. Its kind of a digital version of a bullet journal for me. I even have a section for the occasional journal/rant-type entry for when I just need to get something off my chest thats banging around in my brain like rocks in a dryer.
How To Get Rid Of Anxiety Naturally: 7 Ways To Calm Your Mind
How would your life change if you knew how to get rid of anxiety naturally?
Anxiety is a debilitating condition that can affect every area of one’s life. If you struggle with it, you know how difficult it can be to live with. When it strikes, everything feels like it is out of your control and you are unable to think clearly. As a result, you feel helpless.
If you think that you are fighting this battle alone, you are not. Globally, anxiety facts show that 260 million people suffer from anxiety disorders.
The tricky thing about anxiety is that a lot of people don’t even know what they are anxious about. This can make it difficult to seek out support from others. Moreover, there is a heavy stigma that exists about anxiety. This causes a lot of people to feel shame and embarrassment.
You don’t need to live with anxiety anymore. There is a cure, and it is staring back at you in the mirror. Close your eyes and imagine waking up in the morning, anxiety-free. Anything is possible. It all starts and ends with you.
In the video below I talk about how I overcame shyness and social anxiety.
Do you want to discover how to master every area of your life? to join my Life Mastery Accelerator program!
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Write A Quick Gratitude List
A study published in the Journal of Personality and Social Psychology asked participants to jot down a few sentences each week, focusing on specific topics. One group wrote about the things that they were grateful for that week, a second group wrote about the things that had displeased them and a third group wrote about things that had happened . After ten weeks, researchers found that those who had written about gratitude were more optimistic and felt better about their lives than the other two groups. Not only that, but they had also exercised more and had fewer visits to the doctor. So grab a notebook and try to jot down a few things that youre thankful for each week. Hey, even no traffic on your daily commute is a win in our book.
Sit Down With Him And Simply Hold Him Still
It might seem weird, but pulling your dog into your lap and just holding him steady can actually help your dog settle down.
Dogs have trouble understanding where their bodies start and end when theyâre overstimulated. Holding your dog helps him be more aware of his body, which will help him calm down. Itâs a lot like mindfulness for humans!
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Steer Clear Of Alcohol
Drinking alcohol may take the edge off at first, since its a natural sedative. However, suggests theres a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder occurring hand-in-hand.A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.
Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.
Anxiety may temporarily increase in early sobriety but can improve in the long run. Alcohol has also been shown to disrupt your bodys natural ability to sleep by interfering with sleep homeostasis. And as well later point out, a good nights sleep is incredibly helpful when combating anxiety.
Breath Outside The Box
When a panic attack sets in, you may notice your heart rate increase and your breath becomes harder to catch. Box breathing is a technique that can serve as a natural remedy for anxiety attacks. This four-step process helps to reduce stress and improve mood.
If you have chronic panic attacks, a therapist may suggest practicing a grounding technique called 5, 4, 3, 2, 1 that helps you get back in touch with the reality around you.
- Look for five things you can see around you.
- Observe four things you can touch around you.
- Listen for three things you can hear around you.
- Find two things you can smell around you.
- Think of one thing you can taste.
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