10 Effective Ways to Manage Anxiety
Everyone experiences anxiety from time to time. In our fast-paced world, it’s impossible not to worry about personal relationships, jobs, finances, health, and what lies ahead of the road. When we are anxious, our palms get sweaty, our hearts palpitate, and we get headaches and tight chests. Luckily, there are a number of natural and non-invasive methods that can help us cope better with the immediate and long-term effects of anxiety.
What is anxiety and what causes it?
We all have experienced anxiety at some point in our lives. It’s that feeling of fear or apprehension about what’s to come, be it a job interview, moving to a new place, or the first day at school. When you are anxious, you are typically tense, have racing thoughts, and experience physical changes like increased blood pressure or sweating.
When anxiety is more than an unsettling, temporary emotion, it might be a medical disorder. Known as an anxiety disorder, this condition means that you live in a permanent state of fear. It is intense, long-lasting, and sometimes, physically and mentally debilitating. If an anxiety disorder is not properly treated, it might become more difficult to control over time.
There is no unanimity among researchers regarding the exact cause of anxiety, but most of them agree it can be a combination of several factors including stress, external and genetic causes, as well as brain chemistry.
Signs of anxiety
People who suffer from any kind of anxiety might experience symptoms while in uncomfortable situations. These symptoms are uncontrollable worry, increased irritability, difficulty concentrating, and sleeplessness. Other immediate anxiety symptoms include increased heart rate, hyperventilation, sweating, trembling, and nausea.
On a long-term basis, anxiety makes your brain continuously release stress hormones. Usually, whenever you feel stressed out and anxious, your brain floods your nervous system with chemicals and hormones (cortisol and adrenaline). Long-term exposure to stress hormones can harm your physical health. For instance, high levels of cortisol can contribute to weight gain.
Anxiety also impacts your immune system in the long run. As anxiety triggers the release of cortisol and adrenaline, your pulse and breathing rate increase momentarily so your brain gets oxygen. After the stressful situation passes, your body returns to normal. However, when you are constantly under stress, your body never gets the signal to return to normal functioning. This weakens your immune system, making you more vulnerable to viral infections and frequent illnesses.
10 Natural ways to cope with anxiety
When anxiety becomes a daily struggle, it’s time to act. There are many natural remedies and tweaks you can incorporate into your daily routine to ease the symptoms. Of course, we do recommend that you seek advice from a specialist to get all the help you need. The following remedies can be used alongside more conventional therapies for better results.
1. Get some sleep
Not enough sleep and insomnia are common symptoms of anxiety. This is why it’s crucial to make high-quality sleep a priority. Try changing your routine little by little and you will be surprised by the effect it can have. You can start by not using your phone, tablet, or computer in bed. Avoiding caffeine, large meals, and nicotine before bedtime can also help.
2. Meditate
It’s difficult to define what meditation actually is. Meditation — at its core — is a skill you learn to train your conscious awareness, deepen your concentration, and gain a better sense of perspective.
People turn to meditation to become more mindful of the present moment. It makes sense that meditation can help with your mental health. If you can take control of your thoughts, you will have the strength to overcome problems and not let them drown you.
Several studies identify meditation as an effective way to manage anxiety. In a study conducted by Wake Forest Baptist Medical Center, scientists demonstrated how meditation decreases anxious feelings. “Interestingly, the present findings reveal that the brain regions associated with meditation-related anxiety relief are remarkably consistent with the principles of being mindful,” said Fadel Zeidan, Ph.D. Every year, similar studies continue showing how achieving a meditative state can help cope with anxiety disorders.
3. Ditch bad habits
How many times have you heard that alcohol, cigarettes, and caffeine affect your health? Probably more than you can count. And in fact, those three habits have been repeatedly linked to anxiety in some way or the other.
For instance, alcohol is a natural sedative. When you are at a family dinner drinking a glass of wine, it feels like your nerves begin to calm down. However, once the buzz is over, anxiety may return and hit you like a truck. Turning to alcohol for a solution to anxiety might cause you to develop a dependency. This kind of dependency will inevitably take a negative toll on your physical and emotional well-being.
Smoking might also seem like a good way to just let go for a while. Yet, similarly to drinking alcohol, smoking a cigarette whenever you feel anxious may worsen the problem. Research has demonstrated that the earlier you start smoking in life, the higher the risk of developing anxiety-related disorders is. Research also shows that nicotine and other chemicals found in cigarettes alter the pathways in the brain that are linked to anxiety.
And, although caffeine might seem harmless compared to the previous two, it will do you no good. Especially if you suffer from chronic anxiety. Research has pointed out that consuming caffeine in excess can contribute to the onset of anxiety disorders. For some people, getting rid of coffee and caffeinated products may improve anxiety symptoms and general quality of life.
4. Stay active
Regular exercise is beneficial for your physical and emotional health. When you work out, you might immediately feel a positive change in your spirits. Most amazingly, you experience anxiety relief for hours after your routine.
It has been said time and time again that physical exercise is good for both the mind and body. Researchers have proven that exercise reduces stress, tension, and anxiety. When we exercise, an increased amount of endorphins are released into the body. These “happiness chemicals” make you feel good and alleviate your stress and anxiety levels.
5. Eat healthily
Opting for a healthy diet will not only do wonders for your figure; it can ease anxiety. For certain people, low sugar levels, dehydration, or chemicals in processed foods may cause mood changes. A high-sugar diet may also impact temperament. If your anxiety worsens after a meal, it’s worth rethinking your eating habits. Start by slowly changing your diet, drinking water regularly, eliminating processed foods, and eating more fruits, vegetables, carbohydrates, and lean proteins.
6. Drink chamomile tea
A cup of chamomile tea is a popular home remedy to calm nerves and promote a good quality of sleep. A 2009 study revealed that chamomile may be a strong element to combat anxiety disorder. Participants who took German chamomile capsules (200 milligrams up to five times daily) had a greater reduction in scores for tests that measured symptoms of anxiety than those participants who were given a placebo.
7. Try Aromatherapy
Aromatherapy is a form of holistic therapy that uses essential oils to help improve your emotional and physical balance. It uses fragrant essential oils to promote health and well-being. A 2012 study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45–55. Results suggest that aromatherapy may reduce the heart rate in the short term and relieve sleeping issues in the long term.
8. Plants
Plants are known for increasing air quality and boosting our moods. According to a study in the Journal of Physiological Anthropology, participants who were in contact with plants had an improved heart rate and blood pressure. Most incredibly, they felt calmer and more comfortable. From lavender to passionflower, there are specific plants, which can relieve anxiety symptoms. Below are some of the best plants to keep in your garden and use to make oils and delicious teas.
- Kava root
- Valerian root
- Passionflower
- Lemon balm
- Ashwagandha
- Lavender Essential Oil
9. Detox from social media
Sometimes, we get lost in one of the many internet rabbit holes. We don’t even realize how much time passes as we scroll down through our notifications, photos, and stories. Recent statistics show that the average person spends about two and a half hours on social networking and messaging per day. Most alarmingly, it is estimated that 210 million people suffer from internet and social media addictions worldwide.
The best remedy for social media-induced anxiety is to try a “digital detox”. Simply cut out your social media for a day. If this is too hard, try cutting one hour of internet and social media use per day. Soon, you will notice how this makes a positive difference in your life.
Related: Social Media Obsession and Anxiety
10. Journaling
Transcribing your emotions and thoughts on a page can be very beneficial for those with different types of anxiety disorders. As confirmed by a 2016 study, expressive writing and therapeutic stories had a positive impact on teenagers struggling with anxiety.
Stay calm and positive
Anxiety affects around 300 million people around the world. Each person experiences it differently, presenting certain anxiety symptoms and types of anxiety that can affect both their physical and mental well-being. As people and their experiences vary, the ideal treatment to help you cope with anxiety will differ. Although it is extremely crucial to contact your health provider when suffering from severe anxiety, many natural remedies can help you. From exercising to healthy eating and meditation, these methods will soothe your anxiety and improve your wellbeing.
