Accept What Is And Respond Accordingly
There are many situations in life you have no control over. Dont dwell on what you cant change.
Radically accept that maybe what you are worried about cannot be changed, but you can decide how you respond to it, says Kushnir. For example, Oh no, its raining, we were supposed to have the party outside! can become, Its raining. Okay, lets figure out a plan.
End On A Sweet Note With Dark Chocolate And Chamomile Tea
You know those serotonins we keep mentioning? Well, the good news is that chocolate has plenty of these feel good hormones.
Studies show that eating about 1.5 ounces of dark chocolate daily for 2 weeks can have a powerful effect on stress levels. This gives us less stress just thinking about it!
So, end your night with a piece of dark chocolate and perhaps some chamomile tea. Just keep in mind that its best to eat chocolate in moderation and to stick to the dark stuff .
Passionflower A Great Herb For Calming Nerves And Easing Anxiety
Passionflower directly targets the central nervous system, while also relaxing the bodys muscles. When you consume passionflower, it helps alleviate nerve-related pain, like back pain caused by poor posture.
This herb is also good for headaches and menstrual cramps. You can buy passionflower extract in health food stores or diet stores, and add a few drops to a glass of water, a cup of tea, or fresh orange juice.
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How To Calm Anxiety Naturally
If you live with anxiety, there are natural options you can try to lower your stress levels and improve your coping skills.
Some of these natural remedies for anxiety will involve herbs and supplements, but most may include changes in some of your routines and habits.
When it comes to supplements, its highly advisable to check with your healthcare professional for
, that may have limited evidence to back up their purported benefits. They may work for some people, while others wont see any results from taking them.
Here are some options to help relieve anxiety naturally that have worked for many people:
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.
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How To Reduce Stress Anxiety And Depression
Too much stress can result in chronic anxiety and depression. Yet, it does not mean that we cannot control them anymore. Of course, stress can be normal or destructive. So, we do not want stress to rule over your life. In this sense, we provide you with the top seven tips to reduce or relieve these disturbances.
Foods That Calm Nerves And Mind
- Reading Time: 8 minutes
Are you always bombarded with stress?
No time to slow down and unwind?
Its true that calming your mind can be quite a challenge.
However, there are a few things you can do to reduce stress and tension.
The first and most important one is changing your diet.
The foods you eat dont just impact your looks, they also drastically affect your mood.
This article explores 15 foods that calm nerves and mind. From cashews that are rich in magnesium to sardines that help relieve anxiety and depression.
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Schedule Time For Your Anxiety
Remember that avoiding anxiety will only make matters worse. Making time to feel those uncomfortable feelings is important.
Give yourself a time-frame during which you allow yourself to be anxious and then after that time is up, remind yourself you have allotted space for anxiety and you need to leave the anxiety for those specific times, says Dr. Wolkin.
How Does It Affect People Psychologically
More often than not, people start getting anxious at such times. They try to avoid public areas, which in turn, also affects their social life.
Some individuals face such incidents with minimal disruption to their daily life, while others experience extreme stress or even painful psychological problems, including anxiety and depression. This state of being is coined as ‘psychosis’, which basically affects an individual’s thoughts, feelings and behaviours. explains Kochar.
Paranoia, another name for fear psychosis is experienced with longstanding feelings and perceptions of being persecuted. It is an extreme emotional state combined with cognitions. This degree of fear is characterised by the transformation of an individual’s normal behavior into extreme or maladaptive ways.
Such events and excessive media coverage of destruction, dead bodies, and weeping relatives etc. often results in traumatic stress that further affects even those who were not a direct part of the mishap. Sadly, during the second wave of the pandemic, people had faced loss of family members or relatives of close friends. The calamity was too close to home for it to not affect people. This is further compounded by the restricted movement outside the house which under other normal traumatic situations allows for distraction and healing over an experience, explains Kochar.
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Is It Nerves Or Anxiety
Nervousness and anxiety are similar in that both cause a variety of physical and cognitive symptoms. But that’s where the similarities end.
- Length of time:Nervousness ends when the nerve-wracking situation is over. Anxiety is persistent. The intensity may ebb and flow, but it never completely goes away.
- Intensity: Nervousness doesn’t prevent you from doing the things that make you nervous. Anxiety, on the other hand, can prevent you from doing something you enjoy and make it difficult to focus and go about your day.
- Focus: Nervousness is a response to something specific, while anxiety is often more general. You may feel anxious but can’t always pinpoint what you’re anxious about.
Remember that while nervousness can be a sign of an anxiety disorder, it’s very common to experience it from time to time without actually having an anxiety disorder.
How To Reduce Anxiety
Feelings of anxiety â uneasiness, dread, fear, or an inexplicable sense of impending doom â can be deeply unpleasant. Whether anxiety presents itself as an upset stomach, heart palpitations, a nervous tension that colors everything, or even a panic attack, the discomfort and distress can be extremely challenging.
Weâre not talking about general, everyday anxiousness here, but clinical anxiety â the kind that can be all-consuming and, sometimes, debilitating. When classified as a disorder, anxiety is âpersistent and excessive worryâ where individuals can lose rational perspective and âexpect the worst, even when there is no apparent reason for concern,â according to the Anxiety and Depression Association of America.
Chronic or severe symptoms may be a sign of generalized anxiety disorder , which affects close to 40 million adults in the US and, according to the World Health Organization , 1 in 13 globally. Thankfully, there are effective therapies and medications as doctors and healthcare professionals determine the best treatment options that are right for you.
With the right skills and lifestyle changes, we can better regulate our emotions and train our brain to view life with a more balanced, less fearful perspective. Hereâs how to relieve anxiety naturally, and with awareness.
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Understand That Feelings Are Not Facts
Its important to learn that just because you interpret something a certain way, it doesnt mean that thats exactly how it was meant to be received, Dr. Hafeez explains. Dont allow yourself to make assumptions that can cause you to overthink. Instead, combat those feelings in a healthy way like asking questions instead of suppressing them.
Plants With Soothing Properties For Nerves And Anxiety
People feel anxious or nervous for all kinds of reasons, but they can have terrible effects on the body. Maybe youve changed jobs, are about to get married, have an upcoming date with someone you really like, are having a conflict at work, are starting your own business, or have a hard exam coming up.
In all of these cases mother nature can help you. Here are some herbs known for calming nerves and easing anxiety
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Ways You Can Calm Nerves At Work
While nervousness may feel out of your control, there are many simple, easy, and effective tasks you can follow that will reduce the challenging aspects of feeling nervous, and in fact improve your performance. Heres 15 ideas for you to try:
Try deep breathing. Breathing exercises are one of the simplest and easiest activities you can practice to reduce symptoms of nervousness, such as slowing your heart rate, improving oxygen exchange, and reducing the fight, flight or freeze response.
Channel your nervous energy into positivity. This may sound difficult, but there is a distinct connection between the feelings of motivation and eagerness, and fear and nervousness. These two states are called eustress and distress – the two sides of the stress coin. You will feel similar reactions to both, such as a raised heart rate, so if you can view your upcoming activity positively, you may find your nervous energy actually boosts your performance. If you’re in a particularly challenging situation, ask yourself “What can I learn from this situation that will help me in the future?”
Practice the task you are nervous about. If you have the time, try practicing what makes you nervous. By running through your presentation, speech, or meeting, youll demystify much of the process, and identify any weak spots which you can improve before the real thing.
If you feel nervous often, it may be worth reading up on the effects of overwhelm and learning how to best manage its effects
Dont View Anxiety As The Enemy
Its your bodys way of protecting you from a real or perceived threat. Its up to you to take a step back and remember that feelings are not facts.
Consider how your anxiety is the alarm system in your brain trying to protect you, but perhaps its overactive or malfunctioning, Kushnir states. Thinking about it this way can offer you gratitude towards worry, as it is simply there to keep you safe but sometimes not needed.
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Listen To A Meditation App
Apps for guided meditation can help manage stressful emotions or conditions.
The meditation apps can help you focus on your breathing and bring your minds attention to the present,Dr. Sanam Hafeez, New York-based neuropsychologist and Director of Comprehend the Mind, explains. Concentrating on your breathing prevents you from thinking about past or future concerns and can help ease anxiety.
Foods To Avoid When Stressed
Eating the right foods makes a huge impact on your mood. But avoiding the bad ones is just as important.
Here we have a list of the food to avoid when looking to calm your nerves:
- Refined carbs and starches
- Vegetable oils
Its also advisable to avoid alcohol.
While alcohol can calm you down temporarily, it produces a counter-effect if you rely on it too often downregulating your brain chemicals and causing anxiety and depression in the long run.
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Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
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.
Cheap Natural And Quick Anxiety Remedies
When anxiety strikes, you need fast relief. Here are six ways to tame your anxiety, without medication or a doctor’s office visit.
Anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time, according to the National Alliance on Mental Illness.
While medications to treat these anxiety conditions are often an important component in the management of anxiety, there is also many natural, do-it-yourself techniques that can help calm you down, either in place of medications or as a supplement to them.
Next time you’re too tense to cope, consider trying one of these natural options for relief.
1. Laugh it off. Cultivate a good sense of humor and laugh, says Karen Lynn Cassiday, PhD, president-elect of the Anxiety and Depression Association of America and a clinical psychologist in Chicago. “Even if you do a fake laugh, you get an instant hit of dopamine,” says Dr. Cassiday. Dopamine is a brain chemical that controls feelings of reward and pleasure.
If you’re too tense to laugh on your own, try using technology, she suggests. For example, find a laugh track phone app. Just google phone apps for laughing.