How To Sleep Better If You Have Anxiety
Getting enough shut-eye every night is vital for both our physical and mental health. When we sleep, our bodies perform a variety of functions, from repairing damaged cells to strengthening our immune systems.17
Sleep is also crucial for our brain as its when it processes all the information weve soaked up during the day and consolidates it into long term memories.18
If you dont get enough sleep every night, youll likely feel lethargic the following day, much more irritable and probably have poorer concentration levels. These can all have a big impact on your everyday life and may make any anxiety youre experiencing seem much worse.
How To Take Herbal Remedies For Anxiety
There are a number of different ways to take herbal remedies for anxiety. Choose from the below the one which is right for you:
Tea – Browse the range at Holland & Barrett here.
Supplements – Always consult the advise on the bottle before taking. Browse the range at Holland & Barrett here.
Flower – If you have access to the original flower, you can brew your own tea or place them around the house.
Essential oils – These oils can be inhaled straight from the bottle or rubbed onto the skin .
Oils can also be added to the bath.
A great way to spread essential oils throughout the room is by using an electric diffuser – many also come with soothing noises and lighting. We like the Ellia Gather Ultrasonic Aroma Diffuser, .
Disclaimer: This information should not be used as an alternative to professional medical advice. You must always consult your GP if you are experiencing mental health concerns and need advice on treatment. You should also consult your GP if you are thinking of using herbal remedies and are already taking anti-anxiety or anti-depressant medication.
Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
For example, if you find that a warm bath is relaxing, don’t wait, draw a bath, maybe light some candles or add a few nice scents and get in. Whether it’s a bath, a shower, skipping stones at a park, getting a massage – if it works, do it right away, rather than allowing yourself to become overwhelmed by your anxiety.
Read Also: How Do Anxiety Attacks Start
Make These Foods A Part Of Your Anti
You might be surprised to learn that specific foods have been shown to reduce anxiety.
- In mice, diets low in magnesium were found to increase anxiety-related behaviors. Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other include legumes, nuts, seeds, and whole grains.
- Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
- Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. . Prior to the study, omega-3 fatty acids had been linked to improving depression only.
- A study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
- Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
- Foods rich in B vitamins, such as avocado and almonds
- These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.
Eliminate Your Anxiety With These 8 Natural Techniques
Your palms are sweating, your stomach is upset, your heart is racing, and thoughts of worry flood through your mind.
No, youre not dying youre having a panic attack.
Anxiety affects approximately 40 million Americans. For some, anxiety causes some slight discomfort and distress. For others its debilitating, causing the afflicted individual to miss work, socially withdraw, and even avoid certain places, people, or situations entirely.
If you or a loved one has ever dealt with the irritating, often incapacitating, effects of anxiety take heart. There are several very tactical approaches for lessening your stress and decreasing your anxiety, and this article will show you how.
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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.
Here Are The 7 Habits Of People Who Overcome Severe Anxiety Naturally:
1) They Get Very Clear On What They Truly Want
The power of goal setting is no joke, ESPECIALLY when it comes to ending severe anxiety naturally. Successful people understand the importance of SPECIFIC goals they choose for themselves. That doesnt mean things like:
- I just want to be free from health anxiety and my panic attacks
- I want to be able to drive to work again without fear
- I want to be able to get on a plane again, and see the world
These goals arent specific enough, and your brain will surely let you know that because youll see it in your results. If your mind doesnt have a very clear and specific goal, youll never create the road-map in order to reach those goals.
So What Should You Do?
Create 3 very specific goals you want for yourself, before taking on any type of therapy, and program to end your health anxiety naturally. These can be things like:
- I want to be able to ride my stationary bike I bought for 20 minutes per day by the first week of next month. Even in the face of my great fears such as heart palpitations
Do you see how these goals are specific, and have some sort of time based goal to go along with it? By creating specific goals such as these, youll be able to systematically expose yourself to your fears that will ultimately lead you to reaching your biggest goal in the time you allow.
2) They Look At It As A Lifestyle, Not Just A Solution To Anxiety
That price is that they know they have to make this a lifestyle change in all aspects
Read Also: What Does Anxiety Do To Your Body
Where Do You Apply Essential Oils For Anxiety
You cant just apply them anywhere and everywhere, no matter how keen you might be for them to help with your anxiety or how good they smell.
There are certain rules to applying essential oils.
For example, oils that are okay to put on your arms and legs, may not be safe to put inside your mouth, nose, eyes or private parts.
Lemongrass, peppermint, and cinnamon bark are prime examples.37
You should never apply essential oils to injured or inflamed skin, as it may make your skin react and worse overall.
Generally speaking, diluted essential oils can be safely applied to the crown of your head, behind the ears, to your neck and to your temples.38
What To Do Instead To Make Nervous Shaking Stop
The next time you are anxious, stressed out, or going through an anxiety attack, and feel your body start shaking allow it. Keep it up. Its perfectly o.k.
If you want to stop your anxiety faster dont use relaxation techniques right now. Encourage the shaking. Exaggerate it.
If you are sitting, tap your feel and bounce your knees more than you normally would. If you are alone, stand up and shake your body out. Shake your hands and arms.
Even better, put on some booty-shaking music on. Shake each leg and bounce on your toes like you see sprinters do before a race.
Shake it out, shake it off.
Read Also: What Do You Take For Depression And Anxiety
What Causes Shaking From Anxiety
I realized that most people have the wrong information about anxiety tremors when I got this comment on my post about anxiety breathing exercises:
Shaking from anxiety is mother natures way of de-stressing
In the wild, when an animal has just avoided an attack, it will shake intensely for several minutes and then return to eating grass as if nothing has happened its part of the fight or flight response.
This shaking allows it to release the build-up of stress hormones that occurred during the anxiety attack.
But we are not wild animals and our culture frowns upon anxious shaking. Shaking is seen as a sign of weakness so we suppress it. We tense up.
Exercise To Combat Stress
Get moving to help reduce your anxiety. After all, the Anxiety and Depression Association of America states that even just brief walks lasting about 10 minutes may boost mood. It makes sense exercise produces endorphins, chemicals which are your bodys natural painkillers. In turn, youre better able to sleep, which can diminish stress. Exercise can also improve overall cognitive function and reduce fatigue. If you think youd rather watch grass grow than hit the gym, take these tips into consideration to learn to love exercise.
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A Few Final Words About Anxiety
Anxiety impacts people in different ways and can be triggered by different things too, both past and present experiences. Fortunately, help is available to help people understand and manage their anxiety the biggest hurdle is recognising it in the first place.
Now that youve read this article, we hope its answered any initial queries you may have had about anxiety and that youve found it a useful starting point for dealing with anxiety. For more practical advice for dealing with anxiety, read ‘8 ways to be kind to yourself‘.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
23 August 2021
Ways Of Dealing With Anxiety
Finding the right support and coping mechanisms can help in dealing with the problem. The following steps are those that might help in managing your anxiety:6
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Eat More Whole Foods Less Processed Foods
We all know that a balanced diet helps us feel better and can protect us from a huge array of diseases.
But if you feel like you need to diet, this can cause you more anxiety! Instead, experiment with nutrient-dense whole foods that you truly enjoy, and focus on eating those as often as possible.
Lean proteins such as fish, organic chicken, beans, and eggs provide fuel for your body and brain to keep your energy levels constant.
Asparagus, leafy greens, meat, and avocado contain nutrients that can reduce the symptoms of anxiety, as can omega-3-rich foods like fish, green leafy vegetables, nuts, and seeds.
Even when youre eating a healthy diet, it can still be difficult to get all the nutrients you need, which is why it can be helpful to take natural supplements for anxiety.
Natural Remedies For Anxiety: Mindful Meditation
Taking a little time out of your day seems difficult for lots of people, especially if your anxiety is fuelled by feeling overwhelmed with what you need to achieve during the day, but mindfulness is a great natural remedy for balancing feelings of anxiety.
At first you may find it hard to concentrate but persevere and you’ll be surprised at how quickly you can turn a few spare moments into a little piece of pure calm with meditation.
To meditate, choose a quiet place where you won’t be disturbed. Sit in a position comfortable for you try lying down, standing, sitting or even walking. Once you’ve found your ideal posture try to focus on being deeply calm and your breathing pattern. Once you feel you have settled into your meditation it’s then time to examine the four foundations of mindfulness.
These are, mindfulness of the body, mindfulness of physical feelings and sensations, mindfulness of mental states and mindfulness of the consciousness.
For mindfulness of the body: Focus on each body part separately, like your head, heart, stomach, while continuing to keep your breathing deep and steady.
For mindfulness of physical feelings and sensations: Concentrate on whether what you’re feeling is nice or not and mentally let go of any physical discomfort you might be feeling to reduce tension.
Also Check: What Are The Symptoms Of Anxiety Disorder
Cut Back On The Caffeine
Caffeine is a stimulant, and if you have anxiety, it can make you feel more on edge. It may also cause some physical symptoms like increased heartbeat and shaking, which could make you think youre experiencing a panic attack.
Research also shows that, in some people living with mental health disorders, caffeine may also increase anxiety symptoms.
If you are used to drinking large amounts of caffeine, it may be a good idea to slowly limit this intake to avoid symptoms of withdrawal that are common if you go cold turkey.