7 All-Natural Ways You Can Safely And Effectively Manage Your Anxiety

Jul 02, 2018

Millions suffer from anxiety across the globe. The causative factor can be very different for each individual, the anxiety experience can be mild to debilitating, and it can be frequent to occasional in how it strikes. All of these factors, combined with the fact that many don’t recognize anxiety as anxiety for themselves and/or do not receive appropriate empathy and support for those around them in their suffering, make anxiety a very dangerous mental illness that often goes undiagnosed and untreated.

Anxiety isn’t something you can snap your fingers and rid yourself from experiencing, but there are self-management tools you can use to manage it and it’s symptoms.

Anxiety is dangerous, leading some sufferers to heart conditions and suicide. It’s often day-to-day problems that trigger anxiety, such as financial burdens, family issues, work challenges, chronic and terminal illness, disability, death, and even the uncertainty of growing old. For some, anxiety stems from past traumas they’ve experienced. Others may experience anxiety from future uncertainties and lack of control.

Many feel shame over their anxiety. Others deny it entirely. You may feel misunderstood and isolated. And, if you experience frequent or severe anxiety episodes, your self esteem, social life, and productivity likely suffer. Having anxiety about your anxiety compounds the stress, making it even more difficulty to manage.

There’s not a magic pill for anxiety, but there is hope. While some medications may be helpful, a crucial step to managing anxiety is in self-relief techniques to balance, calm, and refocus your mindset.

Research has proven these seven to be highly successful anxiety self-relief techniques to help you manage and avoid anxiety attacks:

Research has shown that anxiety and depression are both more likely to plague those with limited human-to-human associations. Spending meaningful time with peers, friends, family, and coworkers provides you with an essential outlet for your anxiety. Maintaining interpersonal connections helps you to navigate tough times with support and a sense of hope. Social and work connections provide you with a sense of belonging and productivity. Our bodies release natural stress relieving chemicals as we interact and engage in such meaningful activities.

Not getting the rest and relaxation your body needs increases stress hormone levels, such as cortisol. Your mind, like any muscle in the body, requires rest to recharge and function properly. It’s recommended for adults to get at least eight hours of sleep per night. If you have difficulty falling asleep, you can try some relaxation exercises before bedtime and avoid any stimulants, such as caffeine, two hours prior to bedtime.

Exercise improves your sleep quality, but it’s also a natural high as endorphins are released. Research has also shown that those that routinely exercise have better self-confidence and less risk of depression. Try a dance class, yoga class, running, walking, or biking.

Your diet plays a significant role in your physical and mental health by balancing the release and supply and demand of hormones and other neuro chemicals. Eat a nutritious, well-balanced diet. Don’t skip meals. Certain supplements have been shown to have anti-anxiety affects, such as omega-3 fatty acids and lemon balm, which you may consider adding to your diet. Limit your alcohol and caffeine consumption. Stay hydrated. Research has shown that the chemicals in processed foods and foods full of refined sugar aggravate and even trigger anxiety attacks. A registered dietician or nutritionist can help you establish a diet targeted to your anxiety.

Music, art, and dog therapies are some examples of alternative therapies. Many long-term care facilities are implementing such therapies within their activity programs because its been proven to reduce anxiety, depression, and stress in elderly patients with dementia and Alzheimer’s. Again, it’s the natural release of happy chemicals at work within the body in response to certain stimuli. You’re able to focus on the stimuli - dog, art, music - verses the source of anxiety and stress. It’s akin to a meditative effect. With pet therapy, there’s also the benefit of companionship. Find what makes you feel happy, whether it be creating crafts in a group or spending time with a pet, and make time for the activity regularly.

Your nervous system responds to anxiety and stress by placing your body in a state of fight or flight, which uses chemical releases to tense your large muscle groups, accelerate your heart rate, and hasten your breathing. Breathing exercises from your diaphragm activate the parasympathetic nervous system, signaling that it’s time to calm down and relax.

Ever wonder why some people laugh at the most inappropriate times? It’s actually a subconscious attempt to alleviate anxiety. Laughter releases the tension held by muscles, lowers stress hormones, and stimulates the release of happy endorphins. Find things that make you laugh, whether that be a conversation, movie, or just randomly doing something silly.

The above seven anti-anxiety management ideas can help you successfully navigate your anxiety. Professional help is also available to help you understand the root of your anxiety and make a game plan to address any specific triggers of your anxiety.

Which of the seven are you willing to try? Tell us and your friends about your plans and experiences managing anxiety. If you know someone with anxiety, or even just someone who could benefit from a little self care, show them this article!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!