10 Steps to Help Reduce Anxiety Naturally
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8 January 2022 20:54 WIB
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.
