TEMPO.CO, Jakarta - Anxiety is body’s natural response to stress; it is a byproduct of living in a busy world. It is a feeling of fear or worry that may be caused by a combination of factors range from genetics, environment, to brain chemistry, as stated by the experts.

Anxiety is not all bad as it makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks. But you may want to act and do something about it before it becomes a daily reccurrence and impact your quality of life.

The common symptoms of anxiety include increased heart rate, rapid breathing, restlessness, and trouble concentrating. But 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.

Citing health information provider Healthline, 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.

Anxiety can be treated in various ways, such as therapy and medications. But if you’re looking to go a more natural route, there are several ways you can help combat anxiety. You can make adjustments to habits, exercise, sleep, and diet, or even try something new, such as meditation.

The following are 10 natural ways to reduce anxiety according to Healthline:

1. Stay Active

Regular exercise can be a huge help to your mental health, besides your physical health. A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.

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, among others.

2. Leave the Alcohol

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.

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

3. Quit Smoking

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.

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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. But a moderate intake of caffeine is safe for most people.

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

5. Get a Good Night's Sleep

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.

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.

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, sleep, boost mood, reduce heart rate and blood pressure.

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.

HEALTHLINE