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