How Can I Treat Anxiety
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy , which helps provide people with tools to cope with anxiety when it occurs.
There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.If youre looking to go a more natural route, though, there are little and big ways you can help combat anxiety.
You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, theres a natural way to help reduce anxiety for everyone.
Take A Hot Bath With Epsom Salts
First, a hot bath is always calming. Second, adding some Epsom salts to the water may help boost your mood and act as natural anxiety relief. These salts contain magnesium sulfate, which may have anxiety-fighting benefits. For example, information published in a 2017 issue of the journal, Nutrients, notes that there is suggestive but inconclusive evidence for a beneficial effect of magnesium supplementation in mild anxiety. As is the case with a lot of research about natural remedies, this one also points to the need for further investigation.
Herbal Supplements For Anxiety
Certain herbs can help promote relaxation and reduce anxiety symptoms. These may come in the form of capsules, oils, or teas to provide short-term relief. Herbs that are known to reduce anxiety include:
- Lavender
- Chamomile
- Valerian root
Speak with your doctor before adding any herbal supplements to your healthcare regimen, as certain supplements may have side effects or interfere with other medications. Remember, most herbal supplements are not tested or approved by the FDA.
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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.
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.
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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.
Put Up A Regular Exercise Routine
The mind and the body are connected so deeply that when one is hurt the other part also gets hurt. An anxiety disorder may seem mental, but physically it brings about some changes. Sometimes, the anxiety might have arrived only due to a poor physical body.
Therefore, create a regular exercise routine. Pay attention to your body and try to keep it fit. Most of the problems will get solved if you are physically fit.
It gives you strength and boosts your confidence level to a higher level. When you are confident then you dont have to be anxious about anything.
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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
How To Cure Anxiety Attack Naturally
You are about to learn how to cure anxiety attack naturally! Anxiety is a mental disorder that can be treated with a few lifestyle changes.
Along with that home remedies for anxiety attacks can help you to overcome the disorder and lead a peaceful life.
When it comes to mental disorders, everything depends on how you approach the condition and what steps you have taken to overcome it.
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Try 6 Meditations To Help Reduce Anxiety
Looking for more meditations to help you feel calm? The Headspace app offers subscribers several courses and single meditations on topics related to anxiety, including:
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Managing Anxiety 10-day course. Cultivate a new perspective on fear and anxiety.
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Unemployment Anxiety single meditation. Recognize and release stress about job loss and the future.
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Letting Go of Stress 10-day course. Enjoy a healthier mind by developing your awareness of stress and learning how to reframe negative emotions.
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Stressed single meditation. Notice what you’re holding onto and how to drop the preoccupying storyline.
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Why can’t I sleep? single meditation. This exercise will help you practice calming the mind and body during the day, so you feel more ready for sleep when bedtime comes.
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Difficult Conversations single meditation. The prospect of a difficult conversation can drive feelings of anxiety and fear, but by lesseing habits of reactivity and developing a calmer, more patient mindset, you can both listen and express yourself more clearly.
A Recap ~ Why I Need To Heal
After I put a focus on removing toxins from my life, reading this book, and visiting quality integrative medicine doctors, Ive come to the conclusion that I am suffering from the following:
- I Have Epstein-Barr Virus , a toxic overload of heavy metals, and I have the streptococcus virus that is wreaking havoc on my system.
- I am also suffering from adrenal fatigue, thyroid issues, and have a sluggish or fatty liver.
- I suffer from eczema, rosacea, and achy joints which I suspect is arthritis. I have had these ailments since I was a teenager. These are strong indicators that something is wrong with my internal health.
This might seem scary to many, it was scary for me too, but your body has the amazing ability to heal itself if given the right foods.
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Chamomile Tea To Treat Anxiety And Panic Attacks
Chamomile tea is an effective remedy for anxiety. Chamomile has been used for centuries to treat anxietyboil 2 cups of water. Pour into a jug.
Add 1 tbsp of dried chamomile flowers or 2 tbsp of fresh chamomile flowers into the jar. Cover and allow the tea to steep for 10 minutes. Strain and drink the tea to calm down and make you feel relaxed.
Most Importantly Stay In The Moment
Learning to manage anxiety takes time. Its important not to get ahead of yourself. That means being patient with your progress. Typically, it takes a holistic combination of approaches that is unique to you. So, dont live too far in the future or in the past. Do your best to stay in the moment and remember that feelings are only temporary.
Read Also: How To Deal With A Teenager With Anxiety And Depression
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.
Reduce Caffeine And Alcohol
For many of us, a cup of coffee at the start of the day gets us going, and a glass of wine in the evening will help us relax.
But too much of either can seriously affect our bodies ability to manage anxiety.
Caffeine can trigger cortisol production, the hormone that triggers the fight or flight stress response.
And as for alcohol, drinking too much will change your brain chemistry over time, thus lowering its ability to cope with stress.
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Diagnosis And Treatment Of Anxiety
Feeling anxious is a normal part of life. When our minds see certain situations or activities as stressors, being around such stressors can cause anxiety to peak. However, this feeling usually leaves when the stressful situation ends.
Thus, if you have feelings of anxiety all the time, you may have an anxiety disorder. Even though there are tools claiming to help diagnose anxiety disorders online, it is best to seek medical advice. If you think you have signs of an anxiety disorder, it is best to seek your doctors advice.
Anxiety symptoms can differ between persons. Also, different anxiety disorders may present different symptoms. A major symptom of generalized anxiety disorder is uncontrollable worrisome thinking that disrupts your daily life. These thoughts often cause short breaths and rapid heartbeat and might cause you to have trouble focusing.
If you have these symptoms, it is time to get professional help. Your health care provider will take physical tests to rule out any underlying medical condition that may be causing your symptoms.
Some physical health problems like thyroid gland illnesses can lead to feelings of anxiety and depression. Your primary provider may refer you to a psychologist or psychiatrist if they rule out physical health conditions.
Afterward, your doctor will run your symptoms through the Diagnostic and Statistical Manual of Mental Disorders- a guide by the American Psychological Association for diagnosing mental health disorders.
- DBT
Giving Up Alcohol & Smoking
Although many people use alcohol and tobacco to try to manage stress, these substances may worsen anxiety symptoms in the long run. Smoking or drinking might provide a temporary fix, but the craving for more often comes with irritability and anxiety. Cutting back on smoking and drinking alcohol helps stop this unhealthy cycle.
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Make Sure Your Room Is Cool And Comfortable
Studies show that sleeping in a room thats cooler is actually better for promoting sleep. Thats because our bodies naturally get cooler when were asleep as our heart rates drop and our blood circulation slows down.22
Before you go to bed, turn the heating off or down, close all the curtains properly and make sure your bed is as comfortable as possible.
Stress And Anxiety Triggers
Everybodys anxiety is caused by different things. If you know what your triggers are, then hopefully you can then minimise or remove them from your routine.
Some examples of general triggers include driving/travelling, phobias, caffeine and work-related stress.9
Avoid setting yourself unachievable targets if youre suffering from anxiety, as trying to complete everything at once can add to your stress and worries.
Focus your time on the things you can change and ignore the things you have no control over. Resist using alcohol, drugs or cigarettes as coping mechanisms because they can contribute to poor mental health in the long run.9
Remember, youre not alone. Most people experience stress, anxiety and fear throughout their lives.
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Listen To Good Mood Music
Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.
While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.
Breathe Here Are 9 Natural Ways To Treat Anxiety
Anxiety is a feeling of fear of loss or hurt and uneasy anticipation, often when the threat cannot be judged correctly. Is it any wonder that the world we live in causes anxiety? The real issue is terror and survival and the deprivation of love. Anxiety can be brought on by fear of the known or unknown. It can occur when we are out of harmony within ourselves and with the people and things around us. It can also be related to emotions of separation as well as respiratory and gastrointestinal disorders.
Some sort of trauma while in the womb may be a factor in this struggle with anxiety. Heredity, a major stress in life, physical illness or medication can all contribute to anxiety. Oriental medicine considers anxiety a kidney deficiency as well as heart fire condition. Nourish the kidneys and calm the heart.
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