Healthline: Ways to Naturally Reduce Anxiety
“Some anxiety is a typical part of life. It’s a byproduct of living in a busy world. Anxiety isn’t all bad, though. It makes you aware of the danger, motivates you to stay organized and prepared, and helps you calculate risks. Still, when anxiety becomes a daily recurrence, it’s time to act before it snowballs. Unchecked anxiety may greatly impact your quality of life. Take control by trying out the ideas below.
Limit caffeine intake
If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms. Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.
With all this being said, a moderate intake of caffeine is safe for most people. However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily. Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.
Prioritize getting a good night’s rest
Sleep has been proven time and time again to be an important part of good mental health. Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.
You can make sleep a priority by:
- only sleeping at night when you’re tired
- not reading or watching television in bed
- not using your phone, tablet, or computer in bed
- not tossing and turning in your bed or going to another room if you can’t sleep
- avoiding caffeine, large meals, and nicotine before bedtime
- keeping your room dark and cool
- writing down your worries before going to bed
- going to sleep at the same time each night
Meditate and practice mindfulness
A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings. Meditation is known to relieve stress and anxiety and is a primary facet of CBT.
Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.
How to meditate
There are 9 popular types of meditation:
- mindfulness meditation
- spiritual meditation
- focused meditation
- movement meditation
- mantra meditation
- transcendental meditation
- progressive relaxation
- loving-kindness meditation
- visualization meditation
Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.
Eat a balanced diet
Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament. If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.
Takeaway: If you’re feeling anxious, the above ideas may help calm you down. Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.“
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#Anxiety #MentalHealth #SelfCare
💬 What are other ways you know of that can reduce anxiety?
@globalBraid3744
Thank you for this wonderful article! I suffered a lot from anxiety in the past and seeing this article made me really happy. Aside from the things already mentioned in the article. I personally prioritize talking to my boyfriend in a phone call one hour before bed since his voice and presence soothe my anxiety a lot. I also get the opportunity to vent my feelings and anxious thoughts.
The takeaway is to talk to a loved one you trust can really do wonders to reduce anxiety!
@professionalVision2624
I hear you! I also used to call my boyfriend before sleeping because I found it very soothing. I think talking to someone is very helpful when someone has anxiety and lots of worries. Thank you for reading this post and sharing your thoughts!
@globalBraid3744 Getting a good night's sleep is SO important! I know that when I don't sleep well, I get cranky and can't function the next day. Not being able to function properly can really have an impact on our mental health. I think practicing gratitude, surrounding yourself with your support network, and exercise can also be really beneficial for reducing anxiety! ❤️
@fruityPond7887
Not sleeping well has so many side effects that no one should neglect it! Especially students need to know that sleeping is also good for memory. I know so many people who were consistently sleeping very little because they were studying.
Gratitude, being in a circle of people who support you and exercise are all great tips to reduce the anxiety.
@globalBraid3744 Yeah! Sleeping was difficult in college because everyone needed to get that work done but I feel that sleeping was almost as important, if not moreso, than doing the work. It's almost like what's the point of studying if you're not going to sleep and forget it all anyway 😂
@globalBraid3744 Thank you for this post! It's a wonderful resource :)
@zealousGrace5023
I appreciate you taking the time to read the post and answer, I am glad you liked reading it :)
@globalBraid3744 of course ^_^
