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?
You may be able to gain control over your anxiety naturally, but it is often helpful to work alongside a mental health or medical professional while doing so. In some cases, medications or other interventions are required to successfully reduce symptoms. A few natural ways to reduce stress and anxiety are listed below:
Physical activity. Evidence suggests that regular exercise can reduce anxiety symptoms substantially. Exercise also helps reduce symptoms of depression and likely improves emotional resilience.
Lower caffeine use. Many people rely on caffeinated beverages for extra energy, but research indicates that caffeine can cause elevated anxiety symptoms. Reducing the adverse effects of the drug by lowering intake will likely reduce feelings of anxiety.
Meditation and mindfulness. Meditative techniques, such as guided imagery or body scans, can substantially lower anxiety. A mental health professional might include meditation as one of the ways to manage clinical anxiety.
What causes anxiety in the brain?
The neuropsychology of anxiety is complex and can vary based on what type of anxiety a person experiences. However, two brain structures, the anterior cingulate cortex (ACC) and the amygdala, are commonly implicated in anxiety disorders. The ACC is involved in conflict monitoring and fear learning, while the amygdala plays a significant role in processing emotions, especially fear. Together, those brain structures enable the general feeling of unease in the body and mind when considering future threats.
Other features of feeling anxious, such as difficulty concentrating or trouble completing normal daily activities, involve other brain systems, but treating anxiety disorders often requires strategies that target the disruption caused by the ACC and amygdala. For example, relaxation strategies activate the parasympathetic nervous system, a part of the fight-or-flight reflex that activates when a threat is no longer present. When the parasympathetic system is activated, it directly inhibits the activity of the amygdala.
What foods calm anxiety?
Typically, a multifaceted approach works best when treating anxiety. While some alternative treatments are considered effective, it is usually beneficial to work alongside a mental health or medical professional who can evaluate treatment effectiveness and help their patient avoid treatments that might make anxiety worse. They may also recommend evidence-based treatments or home remedies, such as consuming the following foods:
Foods rich in magnesium, such as whole grains, nuts, and legumes.
Foods rich in zinc, such as cashews, beef, and egg yolks.
Fatty fish like wild-caught Alaskan salmon or other foods containing omega-3 fatty acids.
Foods rich in B vitamins, such as avocados and almonds.
What is a common way people with anxiety disorders cope?
Many people choose relatively easy-to-implement coping strategies, such as diaphragmatic breathing, spending time in nature, and avoiding anxiety triggers. Diaphragmatic breathing involves taking deep belly breaths when signs of anxiety, such as chest pain or muscle tension, appear. Deep breathing signals the brain that a threat is not present and typically quickly reduces anxiety.
Time spent in nature is also associated with significant anxiety reduction. Evidence suggests that even a few minutes in a natural greenspace has the potential to substantially lower feelings of stress and anxiety. Venturing into nature might also help someone avoid anxiety triggers, which is a commonly recommended strategy to prevent feelings of anxiety from occurring. In general practice, it is not usually possible to avoid all anxiety triggers, but consciously ignoring those that can be avoided often reduces anxiety symptoms.
How do people with anxiety overcome overthinking?
One way to overcome overthinking is to occupy your mind with other activities. In many cases, simple distractions can offer a way to block unwanted thoughts or adverse feelings. However, it may not be possible to distract yourself from every overthinking trigger you encounter. If your overthinking feels out of control, you may want to consider speaking with a therapist or other mental health professional for guidance.
What is the fastest way to cure an anxiety disorder?
The amount of time it takes to effectively treat an anxiety disorder varies based on the severity of the condition and the resources a person can dedicate to treatment. Typically, anxiety disorders are treated using psychotherapy, medication, or both. Qualified professionals can help a person with an anxiety disorder find an effective treatment and may be able to provide an estimate of how long the treatment will take. However, it is unlikely that any person, professional or otherwise, will be able to determine exactly how long it will take for anxiety symptoms to reduce to the desired level.
Does lowering stress improve health?
Stress reduction has been shown to improve both mental and physical well-being. Traditional medicine, mental health, and complementary and integrative health professionals all target stress in some form. Evidence suggests that chronic stress can lead to physical health concerns, such as cardiovascular disorders and damage to the endocrine system. Stress is also associated with a higher rate of anxiety, depression, and other mental disorders, which may further reduce physical health.
How can I relax my mind?
Every person’s ability to relax relies—at least in part—on their ability to consciously apply relaxation techniques. Fighting anxiety and stress directly can often be challenging, and it is typically preferable to rely on relaxation strategies to reduce adverse feelings and unwanted thoughts. Common relaxation strategies include deep breathing exercises, guided imagery, mindfulness meditation, and yoga.
Integrative health professionals are increasingly recommending relaxation techniques to their patients to help reduce the adverse effects of anxiety and stress, and many of those patients indicate that they have more control over how much they think about the things that worry them.
How does mindfulness improve mental health?
A preliminary randomized controlled trial found that mindfulness is associated with reduced psychological distress and improved mental well-being. Researchers believe that the benefits associated with mindfulness are associated with increased metacognitive awareness, which is the ability to reframe and decenter one’s thoughts and emotions. Mindfulness allows an individual to perceive thoughts and feelings as passing mental events rather than absolute and unyielding representations of reality.
Can mindfulness and breathing exercises help manage symptoms of anxiety?
Evidence suggests that mindfulness and breathing exercises are both effective interventions for anxiety. Mindfulness helps individuals consciously process the underlying thoughts that produce feelings of anxiety. Mindfulness stress reduction often allows a person to question the reality of their anxiety triggers and dispute feelings of dread. Breathing exercises are considered a quick and effective way to reduce bodily sensations of anxiety, such as a racing heart rate or muscle tension. Deep breathing indicates to the brain that an imminent threat is not present, deactivating the fight-or-flight system and reducing physical anxiety symptoms.
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