Anxiety is a common mental health issue that affects millions of people worldwide. It can be caused by a variety of factors, including stress, trauma, genetics, and environmental factors. While anxiety can be debilitating, there are many ways to manage and reduce its symptoms. Here are a few natural, effective ways to reduce anxiety.
Exercise Regularly
Exercise is one of the most effective ways to reduce anxiety. It releases endorphins, which are natural mood-boosters that can help reduce stress and anxiety. Exercise can also help improve sleep quality, which is important for managing anxiety. Try low impact exercises like pilates or barre which not only sculpt the body, but help stretch out tense areas and relieve stress.
Practice Mindfulness
Mindfulness is the practice of being present in the moment and paying attention to your thoughts and emotions without judgment. It can help reduce anxiety by promoting relaxation and reducing negative thoughts.
Get Enough Quality Sleep
Sleep is crucial for managing anxiety. Lack of sleep can exacerbate anxiety symptoms, while getting enough sleep can help you feel more relaxed and less anxious. Aim for 7-9 hours of quality sleep per night.
Avoid Junk Food, Alcohol, Caffeine
We all know junk food and alcohol is bad for us, but if you have anxiety, a poor diet and drinking caffeine and alcohol can put it into overdrive. Avoiding or reducing alcohol and processed foods, sugar, and caffeine can help reduce anxiety symptoms. Instead, focus on eating a diet rich in whole foods, fruits, and vegetables. Foods like bananas, oatmeal, spinach, almonds, citrus fruits and avocado are all excellent sources of essential vitamins and minerals that help to regulate the nervous system.
Practice Deep Breathing
Deep breathing is a simple and effective way to reduce anxiety. It can help slow down your heart rate and promote relaxation. Try taking slow, deep breaths in through your nose and out through your mouth.
Connect with Others
Connecting with others including friends, family, and pets (yes, animal therapy is a real thing!) can help reduce anxiety. Hugging your pet, talking to friends or reaching out to family members can help you feel less alone and more supported. You can also join a support group or attend other social events that help you feel connected to others.
Practice Gratitude
Practicing gratitude can help reduce anxiety by focusing on the positive aspects of your life. Try keeping a gratitude journal or taking time each day to reflect on the things you are grateful for.
Take Breaks
Taking breaks is important for managing anxiety. It can help you recharge and reduce stress. Try taking short breaks throughout the day to do something you enjoy, such as reading a book or going for a walk.
Practice Relaxation Techniques
Learning relaxation techniques, such as yoga or meditation, can help reduce anxiety. These techniques help to regulate the nervous system and can help promote relaxation and reduce stress. Yoga is especially helpful as it can stretch out the body and help release tension that exacerbates anxiety. Meditation helps to center the mind and body by quieting the mind. Practiced together regularly yoga and meditation can significantly help to improve your anxiety.
Seek Professional Help
If your anxiety is severe or interfering with your daily life, seeking professional help is important. A mental health professional can help you develop a treatment plan that is tailored to your individual needs.
Try Probiotics, Herbal & Plant-based Treatments
Herbal and plant-based treatments have been used for centuries for various ailments including supporting mental health. Many such as turmeric, ashwagandha, crocus saffron, ginseng, and St. Johns Wort have studies to back up their effectiveness for stabilizing mood and supporting healthy brain function. Gut health is also essential to mental health and overall well-being. Adding probiotics to your diet can help to support a healthy gut and digestion, where much of your body’s production of serotonin (a primary mood regulating hormone) takes place.
Don’t Be Ashamed
Remember you’re not alone. Anxiety is a very common mental health issue that affects millions of people. There’s nothing “wrong” with you. With the right strategies it can be managed and reduced. Please remember to be kind to yourself first and foremost. There is no shame in asking for help!
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