Anxiety is a feeling of nervousness, worry, or uneasiness about a pending event or something with an uncertain outcome. It affects almost one fifth of the entire US adult population. Anxiety tends to get worse over time and it affects daily activities like work, school, and relationships. If you suffer from anxiety that isn’t serious enough to seek medical help, these natural remedies for anxiety may help.
Known as 4-7-8 breathing, this simple technique can reduce anxiety, stress, anger and tension all at once. Use it whenever you find yourself needing to calm down. To do the exercise first exhale completely through your mouth, then inhale through your nose for a count of 4, hold it for a count of 7 and let it out slowly through your mouth for a count of 8.
Exercise can be a powerful antidote to anxiety and depression. Regular exercise has an effect on your self-esteem and your health, which in the long term helps against anxiety. Studies have shown that the magic number of minutes to get the positive effects of exercise is 21 minutes.
An amino acid in green tea called L-theanine can help reduce a rising heart rate and blood pressure and some studies have found that it reduces anxiety as well.
Heat up your Body
Heating up your body can reduce anxiety and muscle tension. Studies have also shown that sensations of warmth can actually alter neural circuits that control mood. We tend to associate feeling warm with a sense of relaxation and well-being.
Cut Down Caffeine
Caffeine is known to boost energy levels while making you jittery and anxious as well. You can try decreasing your caffeine intake and see if you see a reduction in anxiety. You can also switch to a drink with less caffeine and more health benefits such as green tea.
Adjust your Diet
You can start eating foods that are known to reduce anxiety. Some of these foods include peaches, blueberries, oats, whole grains, eggs, milk, avocados, and leafy greens like kale and spinach. Additionally, try not skipping breakfast since feeling hungry naturally makes you more anxious.
Meditation can be practiced anytime and anywhere so it could be your best ally against anxiety. Meditation gives you peace of mind and it helps you control worry and anxiety. Anxiety tends to make thoughts race through your mind about all the possible negative outcomes of events in your life; meditation helps ease all those thoughts and puts you in a state of control.
If you’re experiencing chronic anxiety and natural remedies aren’t working for you, it’s a good idea to seek medical help.
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