Every human suffers from anxiety at some point in life, but now, more and more people are experiencing high levels of stress due to various factors, including overwhelming responsibilities, the pressure from jobs, financial insecurity and strains in personal relationships.
What is Anxiety?
Excessive, intense and persistent fear and worry about day-to-day situations is called anxiety. Rapid sweating, breathing, fast heart rate and fatigue are some common symptoms. Anxiety is quite normal in tense situations such as taking a test or public speaking. However, it becomes a sign of underlying sickness when feelings become all-consuming and excessive and start interfering with your everyday life.
5 Natural Ways to Reduce Anxiety Naturally
1. Stay Active
Feeling anxious? Get outside! Yes, your parents were right; clean air will rejuvenate you. Even soft exercises like yoga, gardening, and walking, can significantly reduce stress levels. Frequent exercise isn’t just about building strong muscles – it can be a significant help to your mental health also.
A 2020 study revealed that patients with anxiety disorders who indulge in physical activity at least five times a week had fewer chances of developing anxiety symptoms. Exercise can distract you from something that’s causing stress in your life. As per the (APA) American Psychological Association, regular exercise results in the enhancement of willpower and concentration, which in turn helps reduce some anxiety symptoms.
We’ve heard the term adaptogen tossed around a lot over the past few years; however, what are adaptogens? In brief, an adaptogen is an herbal medicine known to help the body and mind adapt to stress.
One of the most famous and influential adaptogens for stress control is ashwagandha. It is an ancient Indian herb that has been used for over 3,500 years in Ayurveda – the oldest medical system in the world. It can be easily obtained from any chemist shop in powder or capsule form. Ashwagandha tastes bitter and is considered to improve your mood by balancing cortisol levels and blood sugar. The herb is renowned worldwide for its stress-relieving properties.
Is it possible that an actual act of breathing in and out helps minimize stress? Yes! Apparently, you can achieve this by simply focusing on your breath in a meditation pose (lotus or kneeling position) every day. Meditation can provide you with a sense of peace, balance and calm that can benefit both your physical and emotional well-being. There are several reasons to practice meditation, from spiritual to relaxation.
4. Practice Self Care
Most people think that applying face masks and expensive beauty products is self-care. But here we are talking about authentic self-care. It refers to the process of taking action to preserve one’s own happiness and well-being, especially during times of stress. Log out your laptop or phone at a decent hour, make a doctor’s appointment if you like, find a psychiatrist, and go to bed early.
5. Avoid Alcohol
Drinking alcohol may ease you at first because it is a natural sedative. Although, a study in 2018 suggests that there is a relationship between alcohol consumption and anxiety, with alcohol use disorder (AUD) and anxiety disorders coinciding.
A 2019 review that analyzed 70 different studies suggested that reducing alcohol consumption can improve both depression and anxiety. Excessive drinking can disrupt the balance of neurotransmitters, which are responsible for mental health. Anxiety may momentarily increase in the early stages of sobriety, but gradually it will improve in the long run.