4 Natural Ways To Deal With Anxiety
For many people, some level of anxiety is “normal” or part of their lives on a daily basis. Some situations can cause more of an uneasy feeling such as being in a new setting, public speaking, or a big life moment.
Dealing with anxiety can be an anxiety-inducing task of its own, but learning triggers and how to cope will help alleviate those anxious moments. While it can definitely be stressful, the good news is that it’s treatable.
While there is no “one way” to treat anxiety, the tips you’ll find in this article focus on the natural ways to calm and reduce anxiety and anxious moments.
Stay (or Become) Active
Exercising regularly not only improves your physical health, but it can also be a major benefit to your mental health.
Finding time to exercise can sometimes be easier said than done, but taking time for your physical health has many benefits. When it comes to mental health, exercise can also be used to divert your attention from the cause of your anxious feelings.
According to a study by the American Psychological Association, exercising regularly can lead to increased concentration and determination and can help lessen anxiety symptoms.
The next natural question is, “What type of exercise is best?” Luckily, it’s all a personal preference and what works best for you.
Below are a few examples of activities to do at any level or age. If time is a hindrance, start with just 15-20 minutes a day, and build it up as you can to aim for 30 minutes a day of physical activity.
Take a walk. This can be around your yard, neighborhood, local trail, or even your home–anywhere you feel comfortable and that’s convenient for you.
If you’re looking to increase your heart rate, try a HIIT class, or go for a run.
For lower impact, try pilates or yoga. Some of the best classes for both are found via a YouTube search. Common phrases to search include “yoga for beginners” or “15-minute yoga sessions.”
Limit Caffeine
Saying no or limiting caffeine can be easier said than done–especially if your anxiety leads to less or less restful sleep. Unfortunately, caffeine is not a friend if you have anxiety. It can cause jitters, feelings of nervousness, and hyperactive senses.
With all of that in mind, moderate caffeine intake for most people is safe. If you’re looking to cut caffeine out of your diet, the best and safest way to do so is to cut back.
You’ll want to start by replacing highly caffeinated drinks with water. This will not only keep you hydrated, but it will also help flush the caffeine from your system. If you gradually reduce your caffeine intake over a few weeks, it will help adjust your desire for it without your body going through withdrawal symptoms.
Focus on getting a quality night’s sleep.
This is another one that can be easier said than done, but it’s been proven that sleep is an important part of maintaining good mental health. The CDC recommends adults get 7+ hours of sleep every night.
Try to make sleep a priority by:
Sleeping at night when tired vs. bored
Turn technology off when it’s time to sleep
Avoid caffeine or large meals before going to sleep
Try to go to sleep around the same time each night
Also, try to wake up around the same time each morning (even on days off when you want to sleep in.)
Use aromatherapy
Aromatherapy uses essential oils and natural plant extracts to help enhance emotional health, and in some cases, physical health.
This treatment can be used to help boost your mood, help you relax, and can help you sleep. The most common uses are in a diffuser, or in a hot shower or bath.
Some oils commonly used to relieve anxiety include:
Lavender
Peppermint
Bergamot
Chamomile
Bergamot
When using oils, make sure they’re high-grade, quality oils, and that they’re only ingested when recommended by a healthcare professional.
If you are struggling to cope with anxiety, reach out to me to learn more about anxiety therapy.