How Do You Treat Anxiety Naturally? 10 Mindfulness Tips
Experiencing nervousness can be a normal part of life. While nervous feelings about an upcoming presentation or event are normal, if they become persistent and interfere with your daily routine, you might be experiencing a deeper issue. Persistent nervousness could become anxiety, which can cloud your judgment, influence your decisions, and hinder your overall well-being. By learning the tools to gain control over anxiety, you can significantly improve your mental health, quality of life, and overall confidence going into many everyday experiences.
Below, explore practical and actionable steps to manage and reduce anxiety, including ten proven strategies encompassing physical and mental health. These tips aim to empower you, equipping you with additional information to navigate through your anxiety.
Understanding generalized anxiety disorder
Anxiety occurs as a normal response to stress or danger, often referred to as the "fight or flight" response. However, when these feelings are persistent or intense, they may signify an anxiety disorder. Anxiety disorders are a group of mental health conditions that include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and others.
Common signs and symptoms of generalized anxiety disorder include excessive worrying, restlessness, irritability, difficulty concentrating, sleep disturbances, and physical symptoms like rapid heart rate, shortness of breath, and headaches. Understanding these anxiety symptoms is the first step toward recognizing and addressing your anxiety, before seeking medical advice.
Anxiety disorders can stem from a combination of factors, including genetics, personality, life events, and brain chemistry. Anxiety does not indicate weakness or a character flaw. Much like other conditions, stress, depression, and anxiety disorders are real health conditions with medically reviewed treatments. If you think you might have an anxiety disorder, seek long-term help from a mental healthcare professional. They can provide a thorough evaluation and provide effective treatments for anxiety.
10 tips to treat anxiety
The tips in the following sections are not a replacement for professional treatment but can serve as helpful tools and natural remedies for anxiety.
1. Mindfulness
Mindfulness is a mental state in which you focus your awareness on the present moment. This skill allows you to acknowledge and accept your feelings, thoughts, and bodily sensations without judgment. Research shows that mindfulness can reduce anxiety symptoms and improve emotional well-being. Meditation is one way to practice mindfulness. Even a few minutes each day can alleviate feelings of stress and anxiety. Begin by finding a quiet space, focusing on your breath, and gently bringing your mind back whenever it wanders.
2. Physical activity
Regular physical activity is one of the most effective natural remedies for anxiety. Exercise releases endorphins, the body’s mood boosters, and can also serve as a healthy distraction from worrying thoughts. Try to incorporate some form of physical activity into your daily routine, whether it’s a brisk walk, a yoga session, or a bike ride to get your heart rate going.
3. Nutritious eating
What you eat can also impact your anxiety levels. Eating nutritious foods can stabilize your energy levels and mood throughout the day. Try to incorporate foods rich in magnesium (like leafy greens and legumes), zinc (such as oysters and cashews), and omega-3 fatty acids (like salmon and chia seeds), which have been linked to reduced anxiety. Talk to your doctor or nutritionist when setting up an eating plan, as each person is different, and what works for someone else might not work for you.
4. Adequate sleep
Sleep and anxiety have a bidirectional relationship, so poor sleep can increase anxiety levels, and high anxiety can make it hard to sleep. To improve your sleep hygiene, maintain a consistent sleep schedule, create a calming bedtime routine, and make your sleep environment comfortable and free of distractions.
5. Reducing caffeine and alcohol
Caffeine and alcohol can both exacerbate anxiety symptoms. Caffeine can interfere with sleep quality and increase feelings of jitteriness, while alcohol can affect the balance of chemicals in your brain and disrupt your sleep pattern. You may also try to quit smoking, which can increase the risk of both anxiety and lung disease.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
6. Deep breathing techniques
Deep breathing and relaxation techniques can activate the body’s relaxation response, reducing tension and anxiety. One method is box breathing: breathe in slowly for a count of four, hold your breath for a count of four, exhale slowly for a count of four, and wait for a count of four before inhaling again. Repeat this pattern until you start feeling calmer. You can diffuse some essential oils before a relaxation session to create a more serene environment.
7. Positive affirmations and self-talk
The language you use with yourself can significantly impact how you feel and respond to situations. Positive affirmations and self-talk can help shift your mindset, reducing anxiety and increasing feelings of self-worth. Practice repeating positive affirmations like, “I am capable,” “I can handle this,” or “I am stronger than my anxiety,” especially in moments of heightened stress.
8. Realistic goals and priorities
Having a lot on your plate can provoke anxiety. To avoid overwhelming yourself, set realistic goals and prioritize tasks. Practice breaking down larger tasks into smaller, manageable parts and schedule your time accordingly. Celebrate your achievements, no matter how small they might seem.
9. Connection
Building strong social connections can be a powerful antidote to anxiety. Surround yourself with supportive and understanding people who can offer help when needed. Don’t hesitate to discuss your feelings with trusted friends or family. In some cases, verbalizing what you’re going through may provide significant anxiety relief.
10. Professional help
Despite your best efforts, if anxiety continues to interfere with your life, you might choose to seek professional help. Therapists and psychologists can offer strategies tailored specifically to your situation. For various mental health conditions, from stress to anxiety and depression, they can provide compassionate care and support. If necessary, psychiatrists can prescribe anti-anxiety medications or guide you toward natural remedies. Seeking help is not a sign of weakness but a step toward reclaiming control over your life.
The BetterHelp platform is not intended to provide any information regarding which drugs, medication, or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. You should not take any action without consulting a qualified medical professional.
Alternative support options
Online talk therapy through platforms like BetterHelp has emerged as a convenient and highly effective means of managing anxiety. In the context of anxiety disorders, online therapy can provide several unique benefits. For one, online therapy sessions can be attended from the comfort of your own home or any location that suits you. This option can be especially useful for individuals who are anxious about going to a therapist’s office or who live in remote areas with limited sources of mental health services.
Online platforms typically offer flexible scheduling options, making fitting therapy into your busy schedule easier. Some platforms also offer text, email, or instant messaging therapy, which can be less intimidating and more comfortable for some people. For those who worry about the stigma attached to seeking mental health treatment, online therapy can provide a level of discretion that helps mitigate such concerns.
The effectiveness of online therapy in managing anxiety has been backed by systematic reviews, meta-analyses, and numerous studies, finding online therapy to be effective for major psychiatric disorders, including depression and anxiety disorders. Online therapy allows for the use of various therapeutic techniques, including CBT, mindfulness-based therapy, and other evidence-based approaches that have been proven effective for anxiety management. Online CBT, in particular, has been widely studied and consistently found to be effective for anxiety, depression, and panic disorder symptoms. It involves teaching individuals to identify negative thought patterns and develop healthier, more positive ways of thinking.
Takeaway
Occasional anxiety is normal and potentially not a concern. However, persistent or intense feelings of anxiety can significantly detract from your everyday life, and learning how to alleviate anxiety symptoms can help improve your mental and physical health. Strategies like physical exercise, mindfulness, positive affirmations, healthy eating and sleep, and more can positively impact anxious feelings. In addition to healthy living and mindfulness techniques, working with a professional can be a key step in reducing anxiety in the long term. Consider reaching out to a therapist online or in your area to get started.
What are five natural remedies for anxiety symptoms?
The following are five coping skills that may help as part of a plan for alleviating symptoms of anxiety:
Practice mindfulness meditation
Practice deep breathing
Engage in exercise or physical activity
Practice progressive muscle relaxation
Lean into your social support system and socialize with others
You can calm anxiety and mental distress with a variety of strategies. First, remedies for anxiety, such as herbal supplements, can be successful. There are many products, such as lavender or chamomile. Still, it’s recommended to speak with a doctor before treating anxiety with supplements, especially if you take any prescription medications, whether for high blood pressure or any other conditions.
What causes anxiety in the brain?
According to the American Psychiatric Association, in any given year, 2.9% of adults in the US experience generalized anxiety disorder, and anxiety can have multiple causes. Risk factors for anxiety include a family history of anxiety disorders, trauma, chronic stress, and alcohol use. In some cases, a person may also experience anxiety related to a medical condition.
When a person experiences heightened levels of stress for prolonged periods, their cortisol levels and other stress hormones can be too high and negatively affect numerous bodily systems. High stress hormone levels may affect their brain health and increase their risk of anxiety, depression, and problems with sleep and focus.
How do people with anxiety overcome overthinking?
To stop overthinking, consider any possible cognitive distortions you may be experiencing. Common cognitive distortions include catastrophizing, dichotomous thinking, and personalization. During this process, speak with a licensed counselor, as you may be engaging in various cognitive distortions without realizing it. Other strategies for overcoming anxiety and overthinking include meditating, practicing self-compassion, engaging in online positive affect journaling, and recognizing what you have accomplished.
What is the fastest way to cure anxiety disorders?
For severe anxiety and panic attacks, speak with a doctor to discuss possible anti-anxiety medications. If a doctor prescribes medication, you may incorporate several anxiety-reducing strategies along with medication. If you experience panic attacks, having a toolkit of strategies to implement immediately can be helpful. For example, some people find that grounding can relieve a panic attack's intensity. For some people, this process involves feeling their feet on the ground. For others, it may help to change physical sensations, such as by putting their hand in cool water. This technique, combined with the mindfulness practice of observing thoughts as they come and go, may reduce physical and mental symptoms of anxiety quickly.
Can you beat anxiety with natural treatments and without medication?
Anxiety can often be improved without anti-anxiety medications through self-care strategies, such as exercise, mindfulness, meditation, and breathing exercises. However, if your doctor prescribes medication, you might try the medication temporarily as you learn other coping skills. Anxiety and other mental disorders can sometimes be improved with medication.
How can I relax my mind?
In addition to exercise, mindfulness, and meditation, you may benefit from trying natural anxiety products, such as herbal remedies (e.g., herbal teas) or an essential oil. You can also reduce your caffeine intake and avoid alcohol. Some people may use alcohol to manage stress, but doing so can lead to elevated anxiety. By reducing your intake, you may find that you can reduce your stress levels.
How do you treat anxiety naturally with mindfulness and breathing techniques?
To naturally treat anxiety with mindfulness and breathing exercises, pay attention to the present moment and calm your thoughts with your breath. Mindfulness helps you be aware of your thoughts without judging them. Deep breathing exercises can help you feel less stressed by slowing your heart rate and making you more relaxed. Over time, using these methods regularly can help you deal with your anxiety better.
Can mindfulness and breathing exercises help manage anxiety and other health conditions?
Mindfulness and breathing exercises can help some people with worry and other health problems. These activities can help improve general health by making you feel calmer and less stressed. Being mindful helps you stay in the moment, which can improve anxiety. Breathing exercises can lower your blood pressure and clear your mind, which benefits physical and mental health simultaneously.
How do you treat anxiety naturally in people with anxiety using breathing exercises?
People with anxiety can treat symptoms naturally with breathing techniques. They are easy to do and work well. Deep diaphragmatic breathing, in which you breathe deeply from your belly, is one way to help calm the nervous system and ease the symptoms of worry. Doing these exercises daily can help you deal with stress and anxiety better.
What are some natural remedies for anxiety that can help reduce symptoms of anxiety in people with health conditions?
Regular exercise, mindfulness practices, and breathing exercises are all natural ways to treat worry that can help people with health problems feel better. These treatments work by helping you relax, lowering your stress hormones, and making your mental health better in general. However, talking to a doctor before starting any new treatment is important, especially if you already have health problems.
How do natural treatments for anxiety, like mindfulness and breathing, help alleviate symptoms of anxiety in people with anxiety?
Mindfulness and breathing techniques are natural ways to help people with anxiety feel better by relaxing their bodies and minds. Being mindful helps you be aware of your thoughts and feelings without judging them, which can make worried thoughts less intense. On the other hand, breathing exercises help lower stress by activating the parasympathetic nervous system. This system helps you relax and deal with worry better.
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