6 Ways to Naturally Reduce Anxiety
1. Connecting to Your Breath
When anxiety is ramping up, it can have a significant impact on your breathing. It may cause shallow and rapid breathing, leading to hyperventilation or shortness of breath. When it feels like you can’t catch your breath, it can exacerbate anxious feelings.
One of the most effective methods for calming feelings of anxiety is something as simple as connecting back to your breath. Since your body is in panic mode, this may require more effort than normal breathing.
Deep, diaphragmatic breathing techniques require no additional equipment and can be done anywhere. They will help activate your parasympathetic nervous system and turn off that fight-or-flight feeling.
2. Monitor Food Consumption
There’s a lot of controversy about what is in our food and how it’s affecting our bodies. What we fuel our bodies with can also have a large role in how anxiety manifests or is managed. You can manage anxiety naturally with a shift in your diet.
Omega-3-rich foods can help support brain function and regulate your mood. Different fish options, nuts, and seeds all meet this need. Complex carbohydrates, like whole grains and vegetables, can also reduce anxiety by stabilizing blood sugar to prevent swings that can increase anxiety.
3. Limit Caffeine
For many people, that morning cup of coffee (or tea) may be a staple in the routine. The day may feel off without it. Unfortunately, when you have anxiety, caffeine can help you in the immediate time but harm you in the long run.
Caffeine works to stimulate your nervous system, which then releases adrenaline. An increase in adrenaline can cause you to feel more anxious. Caffeine can also mimic your fight-or-flight stress response, leading you to have more anxious feelings.
4. Boosting Your Physical Activity
Maybe one of the best natural remedies for anxiety is getting regular exercise. Physical activity of any kind can be exceptionally healing. Exercise releases endorphins, which are known as feel-good hormones. The trick is to find something that you enjoy.
Try incorporating daily walks into your routine. Trial yoga, pilates, or a gym membership. Running, jogging, biking, and swimming can all serve to reduce anxiety.
If you can take your physical activity outside, it’s a two-fold benefit. The fresh air and green space exposure have their own positive influences on mental health and anxiety management. The release of endorphins while in natural surroundings can help you ground yourself and reconnect your body and mind.
5. Herbal Remedies
Herbal remedies come in many forms, many of which can help with anxiety management. Certain teas contain ingredients like chamomile, lavender, valerian root, or passionflower, which can promote relaxation and calm within the mind.
Other natural ingredients, like ashwagandha, can help you build resilience to stressors, better equipping you for future triggers. While small, this type of remedy can be effective over time.
6. Sleep Hygiene
Sleep is one of the most important factors for the body and mind’s ability to recover. It’s important to be sure you’re getting the appropriate amount of sleep and that you’re getting quality sleep.
Create a space that is dedicated to sleeping, not for screen time. If you frequently watch TV or are on your phone while in bed, your mind starts associating that space with activity and not sleeping. It’s also helpful to fill it with comfortable items that promote rest and relaxation.
Anxiety can feel like a challenge to overcome, but it isn’t something you have to do alone. Through anxiety therapy, you can work to fine-tune coping strategies and develop the necessary tools to reduce your symptoms.
If you’re ready to take the next step in managing your anxiety, contact us to schedule an appointment.