What can i take for anxiety naturally

Natural Remedies for Anxiety: 10 Ideas

Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry that could be caused by a combination of factors that researchers believe range from genetics to environmental to brain chemistry.

Some common symptoms of anxiety include:

increased heart rate
rapid breathing
restlessness
trouble concentrating

However, it’s important to note that anxiety can present itself in different ways for different people. While one person may experience a butterfly feeling in their stomach, another might have panic attacks, nightmares, or painful thoughts.

With that being said, there’s a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it gets to an uncontrollable or excessive point and starts to affect your quality of life, it could be a disorder.

Some anxiety disorders include:

panic disorder
post-traumatic stress disorder (PTSD)
obsessive-compulsive disorder (OCD)
separation anxiety
illness anxiety
phobia
generalized anxiety disorder (GAD)
social anxiety disorder

Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.

There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.

If you’re looking to go a more natural route, though, there are little and big ways you can help combat anxiety.

You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone.

1. Stay active

Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.

A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.

This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.

Getting your heart rate up also changes the brain chemistry to create more space for anti-anxiety neurochemicals, like:

serotonin
gamma-aminobutyric acid (GABA)
brain-derived neurotrophic factor (BDNF)
endocannabinoids

According to the American Psychological Association (APA), regular exercise leads to an enhancement of concentration and willpower, which can help certain anxiety symptoms.

When it comes to what type of exercise, this is more of a personal preference. If you’re looking to really get your heart rate up, something like a HIIT class (high-intensity interval training) or running is your best bet.

But if you’re looking to start off with something with a little lower impact, workouts, like Pilates and yoga, could also be just as beneficial for your mental health.

2. Steer clear of alcohol

Drinking alcohol may take the edge off at first, since it’s a natural sedative. However, research suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.

A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.

Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.

Anxiety may temporarily increase in early sobriety but can improve in the long run.

Alcohol has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And as we’ll later point out, a good night’s sleep is incredibly helpful when combating anxiety.

3. Consider quitting smoking cigarettes

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.

Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.

If you’re looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention (CDC) recommends finding a safe substitute for cigarettes, like toothpicks.

You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.

4. Limit caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.

Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.

Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.

For example, a 2008 study showed that caffeine increases alertness by blocking the brain chemical adenosine, which is what makes you feel tired, while at the same time triggering the release of adrenalin.

With all this being said, a moderate intake of caffeine is safe for most people.

However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.

Start replacing these drinks with water to quench the thirst. This will not only satisfy your body’s need to drink a liquid, but it will also help flush caffeine from your body and keep you hydrated.

Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.

5. Prioritize getting a good night’s rest

Sleep has been proven time and time again to be an important part of good mental health.

Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.

You can make sleep a priority by:

only sleeping at night when you’re tired
not reading or watching television in bed
not using your phone, tablet, or computer in bed
not tossing and turning in your bed or going to another room if you can’t sleep
avoiding caffeine, large meals, and nicotine before bedtime
keeping your room dark and cool
writing down your worries before going to bed
going to sleep at the same time each night

6. Meditate and practice mindfulness

A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.

Meditation is known to relieve stress and anxiety and is a primary facet of CBT.

Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.

How to meditate

There are 9 popular types of meditation:

mindfulness meditation
spiritual meditation
focused meditation
movement meditation
mantra meditation
transcendental meditation
progressive relaxation
loving-kindness meditation
visualization meditation

Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.

7. Eat a balanced diet

Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.

If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.

8. Practice deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.

Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.

9. Try aromatherapy

Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Its goal is to enhance both physical and emotional health.

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to:

help you relax
help you sleep
boost mood
reduce heart rate and blood pressure

Some essential oils believed to relieve anxiety are:

bergamot
lavender
clary sage
grapefruit
ylang ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.

A 2014 study showed chamomile may also be a powerful ally against GAD. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in test scores that measure anxiety symptoms than those who were given a placebo.

Another 2005 study found that chamomile extract helped sleep-disturbed rats fall asleep. Researchers believe that the tea may function like benzodiazepine, binding to benzodiazepine receptors and having benzodiazepine-like hypnotic activity.

Interested in other resources for mental health?

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

If you’re feeling anxious, the above ideas may help calm you down.

Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.

Read this article in Spanish.

Natural Remedies for Anxiety: 10 Ideas

Some common symptoms of anxiety include:

increased heart rate
rapid breathing
restlessness
trouble concentrating

Some anxiety disorders include:

panic disorder
post-traumatic stress disorder (PTSD)
obsessive-compulsive disorder (OCD)
separation anxiety
illness anxiety
phobia
generalized anxiety disorder (GAD)
social anxiety disorder

Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.

There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.

If you’re looking to go a more natural route, though, there are little and big ways you can help combat anxiety.

1. Stay active

Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.

A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.

This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.

Getting your heart rate up also changes the brain chemistry to create more space for anti-anxiety neurochemicals, like:

serotonin
gamma-aminobutyric acid (GABA)
brain-derived neurotrophic factor (BDNF)
endocannabinoids

According to the American Psychological Association (APA), regular exercise leads to an enhancement of concentration and willpower, which can help certain anxiety symptoms.

But if you’re looking to start off with something with a little lower impact, workouts, like Pilates and yoga, could also be just as beneficial for your mental health.

2. Steer clear of alcohol

A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.

Anxiety may temporarily increase in early sobriety but can improve in the long run.

3. Consider quitting smoking cigarettes

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.

4. Limit caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.

Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.

With all this being said, a moderate intake of caffeine is safe for most people.

However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.

Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.

5. Prioritize getting a good night’s rest

Sleep has been proven time and time again to be an important part of good mental health.

Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.

You can make sleep a priority by:

only sleeping at night when you’re tired
not reading or watching television in bed
not using your phone, tablet, or computer in bed
not tossing and turning in your bed or going to another room if you can’t sleep
avoiding caffeine, large meals, and nicotine before bedtime
keeping your room dark and cool
writing down your worries before going to bed
going to sleep at the same time each night

6.

Meditate and practice mindfulness

Meditation is known to relieve stress and anxiety and is a primary facet of CBT.

Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.

How to meditate

There are 9 popular types of meditation:

mindfulness meditation
spiritual meditation
focused meditation
movement meditation
mantra meditation
transcendental meditation
progressive relaxation
loving-kindness meditation
visualization meditation

7. Eat a balanced diet

8. Practice deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.

Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.

9. Try aromatherapy

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to:

help you relax
help you sleep
boost mood
reduce heart rate and blood pressure

Some essential oils believed to relieve anxiety are:

bergamot
lavender
clary sage
grapefruit
ylang ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.

Interested in other resources for mental health?

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

If you’re feeling anxious, the above ideas may help calm you down.

Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.

Read this article in Spanish.

How to get rid of increased anxiety

Now we are everywhere faced with anxiety, impotence, fear and panic - these feelings paralyze and make it impossible to breathe. How to distinguish anxiety from increased anxiety, to react sensibly to circumstances and get rid of constant anxiety?

The feeling of anxiety itself is natural for a person: experiencing it, our body tells us about an approaching danger or a probable risk to life or health. Anxiety, tension, fear - these emotions are absolutely normal in a stressful situation, but at the same time, they, experienced regularly, can talk about more serious mental problems, including mental disorders. nine0005

Anxiety — this word can describe a complex of negative emotions, including stress, panic, fear, concern, and more — is normal and not dangerous for a person. These emotions can go into a state of anxiety disorder with their regularity and constancy: anxiety itself becomes, as it were, “chronic” due to genetic factors or environmental conditions and can be expressed in several forms.

One form of “chronic” anxiety is adaptive anxiety disorder, in which a person experiences stress and tension while trying to adjust to a stressful situation. Here we are talking about adaptation to a new, unfamiliar environment or living conditions: the slightest changes cause feelings of panic, confusion, anxiety. Generalized anxiety disorder often accompanies diagnosed depression: a constant feeling of anxiety is inevitably associated with an irrational fear for one's life, work, and future. Finally, experts single out an anxiety-phonic disorder accompanied by panic attacks: fear of a large crowd of people, fear of death, fear of a serious illness, the threat of which in reality may not even exist - only part of the anamnesis of people suffering from this form of disorder. nine0005

According to the American Anxiety and Depression Association, about 40 million American adults suffer from an anxiety disorder. In Russia, there are 9 million such people. These are only diagnosed cases: the number of people who regularly experience anxiety, but do not turn to specialists, can be much higher not only in Russia, but throughout the world.

Increased Anxiety: Checklist and Problem Markers

American anxiety specialist Jill Weber in her book Be Calm divides the signs of anxiety into several criteria. They can be related to feelings, behavior or even thoughts of a person. The easiest way to define your own anxiety is precisely on the first point: emotions such as anger, irritability, sadness, feelings of hopelessness or despair can signal that you will experience anxiety. Feelings can be not only mental, but also physical: palpitations or indigestion, as well as dizziness are additional markers of anxiety that a person may experience. nine0005

Anxiety can also manifest itself in a person's behavior and negatively affect the quality of his life. Giving up favorite activities that used to bring pleasure, avoiding meeting people or important work events are just some of the examples of how anxiety can affect the daily routine of a person. Because of anxiety, a person feels that he is no longer able to perform daily activities - go to groceries or drive a car, and even do things that are unusual for him, says Weber. For example, in a stressful situation, he may refuse to communicate with friends, even if he is in the same room with them. nine0005

Thoughts are also an important set of signals that a person is experiencing anxiety. They can manifest themselves in irrational attitudes - for example, the conviction that if you don’t return home now and don’t check the iron, then the apartment will certainly burn down, winding yourself up (constant concentration on the negative aspects of the probable future), self-abasement (diffidence in yourself and your own abilities) .

Accompanied by stress and fear, the listed symptoms directly indicate that a person experiences precisely an increased sense of anxiety - this condition can be dangerous, because it directly affects many areas of everyday life. A sign of excessive anxiety can also be regular modeling of situations like “What if ...”: a person tries to predict the worst scenario for the development of events, which may not even be related to reality, and, therefore, worsen his condition, because thoughts in this case are constantly focus only on a supposedly inevitable and bad future. nine0005

However, the mere fact that there is a feeling of anxiety does not indicate any problem: it is important that it is not only compatible with the criteria described by Weber, but that it is in itself distinguishable from fear. It, unlike anxiety, comes from “real threats from the outside world” and is rather momentary: a person understands what caused it, and realizes that, having found a way out of a stressful situation, fear will come to naught. Anxiety, on the other hand, is based on possible events, it is irrational and may have nothing to do with the surrounding reality, but it risks becoming a problem if a person overestimates the likely threats. “Anxiety is natural and is an adequate response if provoked by fear of a real danger. But if anxiety negatively affects your life and health: it develops into constant tension, anxiety, or avoidance of certain contacts or situations, then it ceases to be justified, ”the psychologist writes. nine0005

Related material

Causes of anxiety and ways to deal with it

Stanislav Raevsky, a psychoanalyst and creator of the Anti-Panic therapy app, shares feelings of anxiety and anxiety. So, according to him, anxiety informs a person about a danger or threat to life, health or property that must be avoided. Anxiety is more likely a character trait of people in whom this anxiety is more often manifested and more pronounced. “Anxiety can be stimulated by situations that only in fantasy are a danger, but in reality they do not carry such a threat,” Raevsky says. nine0005

It is useless to drive away anxiety from yourself: if you close the door to your consciousness, it will come through the window, in your dreams or other symptoms and will only develop relatives, health and property. “Anxiety triggers can be different, the fact of the threat of war and the fear of it can be very strong - this is how it is in all of us,” the psychoanalyst emphasizes.

The media not only increase anxiety, but also exploit it. “Our psyche is so arranged that it is something terrible, disturbing that attracts us most of all. We are automatically included in this stronger than in some kind of sexual stimulus or food. We are interested in what can scare, so people cannot take their eyes off the conditional accident, the modern news feed consists of what exploits anxiety, what makes your anxiety turn on, ”says Raevsky. nine0005
“It is useless to drive away anxiety from yourself: if you close the door to your consciousness, it will come through the window, in your dreams or other symptoms, and will only develop. It’s just pointless to drive her away - it’s best to go to a psychologist, ”the specialist notes. However, in some cases, a person can overcome anxiety on their own, and Raevsky offers some tips for those who want to cope with this feeling on their own.

When dealing with anxiety, you do not need to calm yourself down. This rarely works out, so it's better, on the contrary, to imagine the worst thing that can happen, understand the consequences of this and accept them. If you are afraid that the current situation will hit your well-being, you need to think about how you can cope with this blow. By imagining a terrible situation and living it, we do not chase away anxiety, but, on the contrary, we accept it. nine0042

We worry not only with the head, but also with the body, so it is important to learn to relax and be aware of your breathing. It determines how much we worry. We breathe often - anxiety is present, we breathe evenly and calmly - it becomes less.

Raevsky and his fellow psychologists posted detailed instructions to help cope with anxiety in the Antipanika app. Breathwork will help you deal with panic, anxiety, and emotional stress, and experts suggest the following ways:0005
- through breath holding: slow inhalation - delay for 7 seconds - slow exit;

— by counting: while inhaling, count to yourself from one to four, repeat the same count while holding your breath and exhaling;

- through slow breathing: inhale slowly, exhale slowly, then hold for 7 seconds and repeat the steps.

Panic attack during anxiety is an absolutely normal and safe reaction of the body: you should not be afraid of it. It is important to remind yourself of this during such an attack: you need to say to yourself that the onset attack is not dangerous for your health, it will not last forever and will end in 20-30 minutes. When panicking, a person begins to breathe rapidly, so it will be effective to try to slow down breathing so that the blood is not oversaturated with oxygen and this does not lead to dizziness or numbness of the skin. After the attack, the psychologist recommends trying to analyze your emotions, trying to understand what exactly causes your fear, how rational it is, whether it can be realized right now - this will help you understand that what a person is afraid of will not happen at this very moment. It is important to write down the thoughts that are spinning in the victim’s head at this moment in order to analyze them again later. nine0005
Experts from the American psychological resource Mayo Clinic Health System also give their advice to those who suffer from anxiety. So, in order to defeat the regular feeling of anxiety, or at least reduce its severity, experts suggest:

increase physical activity - create a new habit of playing sports on a daily basis;

avoid cigarettes or caffeinated drinks, as they increase anxiety together with nicotine;

identify triggers - study what situations and events become the starting point of experiences, and write them down along with the emotions that the person experienced. It is best to deal with stress itself together with a psychologist who will select an individual way for the client to deal with anxiety.

The American Depression and Anxiety Association has similar recommendations. So, psychologists suggest openly expressing your emotions to relatives and friends, and not hiding them. In addition, when feeling anxious, you need to try to accept the fact that a person cannot control absolutely everything, and the main thing that he can do is to focus on himself and his own emotions. Breathing practices or counting from 1 to 10 or 20 can help with this - it will also restore breathing and reduce the frequency of heart beats. nine0005
17 ways to protect yourself from stress

Ministry of Health of the Astrakhan Region
GBUZ Center for Medical Prevention

Memo

17 ways to protect yourself from stress 9000
9007 to save

emotional health. And it is important to follow the general principles

to increase the level of resistance to stressful situations.

This will prolong your life and increase its level several times.

Here are ways to control unpleasant experiences:

1. Take everything easy
Do not take everything to heart and worry about every trifle. Learn to calmly perceive any events in your life. Imagine that you are a sieve, or a cloud, and all stresses pass through you without leaving a trace. nine0005

2. Learn to think positively
If you are under stress, positive thinking will help you. Its essence is that you need to concentrate on positive thoughts and memories.

3.Use switching methods
Do you have unpleasant thoughts? Don't give them power. Switch. Shift your focus to the outside world. See what makes you happy. Concentrate on what you see and hear in the moment. nine0005

4. Release negative emotions
Suppressed emotions increase stress and can lead to depression. So let's get them out. Naturally, this must be done in a positive way. So as not to harm others. For example, beat pillows or engage in forgiveness.

5. Laugh more
Laughter is the best prevention of stress. Don't neglect her. Watch comedies, use laughter therapy, smile at passers-by. nine0005

6. Exercise
Sports help you cope with stress. Therefore, if you want to maintain emotional health, sign up for your favorite sports section and enjoy regular workouts.

7. Be grateful for what you have
Gratitude is a very good way to prevent stress. Instead of constant dissatisfaction, you will begin to enjoy what you have. nine0005

8. Relax
This method is very useful. All doctors and psychologists recommend daily autogenic training for 10-30 minutes to prevent stress.

9. Take a trip
A friend of mine experienced chronic stress related to her health concerns and being fired from her job. Her lover gave her a ticket to Mexico. After her return, she is unrecognizable. She left all the stresses in another country. Give it a try if you love to travel. nine0078 By the way, it is not necessary to go to another country, you can do tourism even in your hometown.

10.Take baths
Great for relaxing. Especially with essential oils.

11. Be outdoors
Outdoors is recommended for everyone without exception. Therefore, make it a habit for yourself to walk the streets of your native city every day for an hour. It is even better to take walks in the forest or park. nine0005

12. Use auto-suggestion
Choose the right affirmation for you and say it out loud or to yourself as often as possible, tuning in to the desired wave. For example, if you are worried at work, you can say the following formula: "Inside and around me, peace and harmony."

13. Find yourself a hobby
A favorite hobby is a wonderful stress prevention. So ask yourself: What do I like to do? Perhaps write poetry, cook culinary masterpieces or study psychology. Got the answer. Good. And now, without delay, proceed to an interesting lesson. nine0005

14. Make a list of things that make you happy
Take a few minutes to write down your favorite pastimes that make you happy. These classes are your salvation from stress.

14. Dream and fantasize
In positive psychology there is a technique called "Visualization". Its essence is that you dream about what you want, do it with pleasure and in the present tense. And then you get what you drew in your imagination. nine0005

16. Keep a diary
A diary helps you understand yourself, analyze your life and find a way out of difficult situations. And also keeping records has the function of a psychotherapist, you write about what worries you, and you feel better.
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