How To Reduce Anxiety Naturally

Edited By Team Careers360 | Updated on Apr 26, 2022 09:52 AM IST

Anxiety, characterised by feelings of unease, dread, fear, or an inexplicable sense of impending danger, can be extremely distressing. No matter what form anxiety takes, whether anxiety manifests as an upset stomach, heart palpitations, nervous tension that affects everything, or even a panic attack, the discomfort and distress they cause is not always easy to overcome. But no matter where you are on the scale, there are natural remedies for anxiety that are worth considering. One can improve health by changing one’s lifestyle, regulating emotions, and training to view life from a more balanced, less fearful perspective. In this article, we will look at some natural ways to relieve anxiety.

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How To Reduce Anxiety Naturally - What Is Anxiety?

Anxiety is a natural response to stress. It is a feeling of fear or worry that may be caused by a variety of factors, including genetics, environment and brain chemistry. Sometimes, anxiety may occur in the absence of any figureable reason. Some of the common symptoms of anxiety can include:

Rapid breathing
Increased heart rate
Trouble focusing and concentrating
Restlessness
Increased heart palpitations

Anxiety can, however, present itself in a variety of ways for different people. While one person may experience butterflies in the stomach, another could have panic attacks, nightmares, or painful thoughts.

We all experience anxiety from time to time, but when you do, try out these natural remedies which can help you calm your emotions and reduce anxiety.

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How To Reduce Anxiety Naturally - Exercise Regularly

You don’t have to train for the Olympics or a half marathon. Just a 10-minute walk can be just as beneficial as a 45-minute workout. They both work for a few hours and can make you feel better, it’s like taking aspirin for a headache. And if you exercise regularly at least three times a week you are less likely to feel anxious.

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How To Reduce Anxiety Naturally - Drink Plenty of Water

The fact that you are not drinking enough water can aggravate your anxiety symptoms. For example, dehydration can make your heart palpitate which may lead to a feeling of panic and could trigger an anxiety attack. Keeping yourself hydrated helps you stay calm and reduces anxiety.

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How To Reduce Anxiety Naturally - Laugh More

Laughter and humour can have a lot of benefits for your physical and mental health. They can reduce anxiety levels and levels of stress hormones such as cortisol and epinephrine. Laughter increases the number of antibodies producing cells in your body and helps you focus on the present. This takes the brain off intrusive thoughts about the future. Laughter therapy has been proven to calm anxiety naturally.

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How To Reduce Anxiety Naturally - Get Some Sunshine And Vitamin D

It is seen that insufficient vitamin D can cause your serotonin levels to plummet. Serotonin is a mood-enhancing hormone that can make you feel calmer and more focused. Spending time outdoors is the best way to boost vitamin D levels. Try to get 15 to 30 minutes of midday sunlight at least 4 times per week if possible. You can also increase vitamin D levels by consuming mushrooms, fatty fish, milk, eggs, etc.

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How To Reduce Anxiety Naturally - Write it Out

In the case of anxiety for an individual, the worst thing is not knowing why you feel anxious in the first place. You could be on the beach or in the mountains and still feel worried for no apparent reason. That’s when writing can help. It can be an effective way to explore how you are feeling at that time. Studies show that journaling can help reduce stress and is a healthy way to deal with negative feelings.

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How To Reduce Anxiety Naturally - Practice Meditation and Mindfulness

The main goal of meditation is being mindful of the present moment, which involves noticing every thought without judgement. It can lead to feelings of calm and contentment by consciously increasing your capacity to tolerate all your thoughts and emotions. Meditation is known to reduce anxiety and studies show that 30 minutes of meditation daily can alleviate some symptoms of anxiety and act as an antidepressant.

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How To Reduce Anxiety Naturally - Spend Time In Nature and Get Outdoors

Even having a plant or pictures of nature in the room can help you feel less anxious, angry, or stressed. However, it is preferable to go outdoors and take a nature walk. It helps you to improve your mood and lower your blood pressure, heart rate, muscle tension, and stress hormones, all of which rise when you get anxious.

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How To Reduce Anxiety Naturally - Manage Time Effectively

A sense of anxiety may develop if you have too many commitments at once, such as school homework, exams, work responsibilities, or health-related activities. Making a plan for every necessary action in advance can help to ease the anxiety. Time management strategies like online calendars and book-based planners can help people to focus on one task at a time. You can also resist the urge to multitask by breaking down major projects into manageable steps.

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How To Reduce Anxiety Naturally - Try Animal Therapy

Animals offer companionship, love, and support. There's evidence that pets lower anxiety levels and improve mental health. Pets provide companionship, love, and support. In a study, it was found that animal therapy helped older adults feel less anxious. And petting a dog triggers your body to release oxytocin, which improves well-being and stress reduction. For decades, studies have shown that petting a dog lowers one’s heart rate, while owning a pet dog has been shown to reduce stress and anxiety.

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There are many natural anxiety relief options available to you. You should consider making a few basic changes to your routine, such as making sure you get enough sleep, exercise regularly and eat a balanced diet which will help you to reduce anxiety and stress. Though a certain amount of anxiety is a normal part of one’s life, you may feel apprehensive or uncertain when taking a test, giving a presentation, or meeting someone new. But, anxiety can be beneficial in a variety of situations too. It keeps you alert to potential threats and motivates you to prepare for them. As it is believed that optimum levels of anxiety are required to achieve your goals in life.

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Author - This article has been authored by Yashodhra Arora, who is a Counselling Psychologist, with extensive experience in career counselling for high school students.

Frequently Asked Questions (FAQs)

1. How can one reduce anxiety fast?

One of the best ways to reduce anxiety is doing breathing exercises - Breathing in and Breathing out slowly will help you calm down, control your heart rate and reduce anxiety.

2. What are the techniques used for coping with anxiety?

The most effective way to cope with anxiety is through exercises such as yoga, mindful meditation, guided meditation, and breathing exercises. Relax and ease your mind by using visualizations, music, and meditation.

3. What foods can reduce anxiety?

Foods naturally rich in Vitamin D and magnesium can help you calm down and reduce stress levels like leafy green vegetables, eggs, fatty fish, nuts, seeds and whole grains, etc.

4. How can I reduce anxiety at home?

Some effective ways to reduce anxiety at home can be - exercising regularly, eating healthy, getting a good night's rest and using stress management and relaxation techniques as and when required.

5. Is water good for anxiety?

Studies show that water contains calming properties that can create feelings of relaxation. Drinking a minimum of 6-8 glasses of water daily keeps you hydrated and helps keep stress and anxiety at bay.