Reduce Anxiety With These 5 Simple Natural Ways
Updated: 7 days ago
Photo credit: @ciao._bella
Anxiety, according to Kring, Johnson, Davison, & Neale (2012), is an apprehension over an anticipated problem. This is the worrying of a future threat that involves moderate arousal. If you feel anxious, you usually feel restless and physiological tension.
Now, I'm sure these definitions are too technical, so let me give you an example. Have you recalled yourself having some racing thoughts, sweaty palms, hot flashes on your cheeks, chest pains, trouble sleeping, nail-biting, or the most common worrying again and again? Well, that is being anxious. It may be because of a deadline coming up, uncertainties in life or relationships, or whatever it is that may be troubling you.
But do you know how and where anxiety comes from? According to an article by Editors of Consumers Guide, anxiety is part of the fight or flight mechanism. It allows an individual to be alive since it causes the release of adrenaline in the bloodstream.
Even though this may be something you feel almost every day in work, school, or in any given situation, I'm sure it always puts you on a restless situation as to how you'll be dealing with it.
I have here five home remedies to addressing anxiety.
1. Have a cup of chamomile tea.
Chamomile helps in calming you down because there are some compounds in chamomile that binds to your brain receptors for this to be possible.
2. Use of lemon balm.
According to Barnett, the lemon balm has been present for at least since the middle ages. It is used for the reduction of stress and anxiety and helps in sleep.
3. Be active and exercise.
Exercising produces endorphins, which act as a natural painkiller and helps in the improvement of sleep, which reduces stress. Moreover, exercising even for five minutes or more supports in the equal flow of your bloodstream throughout your body.
4. Take long, deep breaths.
Practice some breathing exercises to calm nerves and, of course, yourself, especially while being anxious. It helps you to retake control of your breathing and enables you to focus.
Tip: Inhale and hold it for five to ten seconds, then exhale. Repeat this exercise ten times.
Photo credit: @ciao._bella
5. Relaxation techniques.
This relaxation technique promotes calmness. It helps in relaxing the muscle groups one-by-one by generating calming mental images. According to Kring et al. ", this is more effective than a nondirective treatment or having no treatment at all."
This relaxation technique includes autogenic relaxation, progressive muscle relaxation, visualization, and massage, among others.
Autogenic relaxation comes within you. It is when you see visual imagery and body awareness for the reduction of stress. In this technique, you are asked to repeat words or suggestions in your mind to help in relaxation and reduction of muscle tension.
Progressive muscle relaxation, a technique wherein you are asked to focus slowly tensing then relaxing each of your muscle groups.
Visualization, on the other hand, suggests you form mental images to take you to a visual journey to a peaceful and calming place or situation.
Lastly, having some good massage. It obviously relaxes all your tension muscles resulting in you to calm down.
Keep in mind that some people who have psychological issues or a history of abuse may experience a feeling of emotional discomfort during some relaxation techniques. If you experience a sense of emotional distress, stop what you're doing, and consider talking to a mental health provider.
The biggest takeaway here is that sometimes anxiety does not need medication or any formal therapy to get your symptoms in check. You could reduce anxiety by following these simple ways.