5 Natural Methods for Reducing Anxiety
Anxiety can feel overwhelming, but there are natural methods to help manage and alleviate its symptoms. While therapy and medication can be effective for many, incorporating these natural techniques into your routine can provide additional relief! Understanding the science behind these methods can empower you to take control of your anxiety and lead a more balanced life.
5 Natural Ways to Combat Anxiety
Deep Breathing Exercises
Deep breathing exercises are a simple yet powerful tool for calming the mind and body. When you experience anxiety, your body enters a state of heightened arousal, leading to shallow and rapid breathing. Deep, controlled breathing activates the body's relaxation response, which helps counteract the heightened stress signals.
Practicing deep breathing regularly can lead to long-term benefits, including reduced overall levels of anxiety, improved focus and concentration, and better sleep quality. A common technique to try is called "box breathing."
Inhale to a count of four.
Hold the air in your lungs for a count of four.
Exhale to a count of four
Hold your breath for another count of four
Begin the process again
After one run-through of this exercise, you should feel slightly calmer. The great thing about this exercise is you can repeat it as many times as needed.
Meditation
Mindfulness meditation involves paying attention to the present moment without judgment. This practice cultivates awareness of your thoughts, feelings, and bodily sensations, allowing you to observe them without becoming overwhelmed.
Research has shown that mindfulness meditation can physically change the brain, particularly areas associated with emotional regulation and stress response. Regular practice can lead to structural changes in the brain, strengthening neural connections related to attention and emotional control.
Benefits of mindfulness meditation include reduced symptoms of anxiety and depression, increased resilience to stress, and greater overall emotional well-being.
Exercising Regularly
Exercise is beneficial for physical and mental health, including anxiety management. Physical activity triggers the release of endorphins, neurotransmitters that act as natural painkillers and mood elevators.
Additionally, exercise helps reduce levels of the body's stress hormones while stimulating the production of serotonin, which is associated with feelings of happiness and well-being. Suggested activities are things like swimming, walking, rollerblading, etc.
Engaging in regular exercise can lead to a variety of benefits for individuals struggling with anxiety, including improved mood, increased self-esteem, and better stress management skills.
Supplements
Several herbal supplements have been found to have anxiety-reducing properties, offering a natural alternative to traditional medications. Some examples are:
Omega-3 Fatty Acids are essential fats that are crucial to brain function and mental health. Studies have suggested that omega-3 supplementation may help reduce symptoms of anxiety. These fatty acids are found in fatty fish (such as salmon and sardines), flaxseeds, chia seeds, and walnuts. Omega-3 supplements are also available in capsule or liquid form.
Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It is believed to help the body adapt to stress better, subsequently reducing anxiety.
Valerian Root: an herb that is used as a natural remedy for anxiety and insomnia. It is believed to have sedative and anxiolytic (anxiety-reducing) effects.
While herbal supplements can be effective for some individuals, it's important to consult with a healthcare professional before incorporating them into your routine, especially if you are taking other medications.
Aromatherapy
Aromatherapy involves using essential oils extracted from plants to promote relaxation and alleviate anxiety symptoms. Certain scents, such as lavender, chamomile, and bergamot, have been found to have calming effects on the mind and body. Inhaling these fragrances can trigger the release of neurotransmitters like serotonin and dopamine, promoting feelings of relaxation and well-being. These oils can be applied to the skin, added to lotions, or used in diffusers around your home.
While anxiety is challenging, there are many techniques to manage it. By incorporating these natural methods into your routine, you can take proactive steps toward reducing your anxiety. Another natural, effective anxiety treatment is therapy! If you want professional help managing your anxiety, reach out to schedule an appointment.