Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults each year. If you are one of the millions of people who suffer from anxiety, you know how difficult it can be to find relief. The good news is that there are many ways for anxiety relief. In this blog post, we will discuss 10 of the best methods for reducing anxiety and getting your life back on track!
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What Is Anxiety?
Anxiety is described as a feeling of worry, nervousness, or unease. It is a normal human emotion that everyone experiences at one point or another. However, some people experience anxiety more frequently and severely than others, which can negatively impact their quality of life. If you suffer from anxiety, you are not alone—an estimated 40 million adults in the United States live with an anxiety disorder.
There are many different types of anxiety disorders, each with its own symptoms. Some common symptoms of anxiety include:
- Feeling restless or on edge
- Having difficulty concentrating
- Sweating
- Feeling your heart race.
If you experience any of these symptoms regularly, it is important to talk to a mental health professional. They can help you determine whether you have an anxiety disorder and develop a treatment plan.
While there are many effective treatments for anxiety disorders, some people prefer to explore natural ways to reduce their anxiety. If you are interested in finding anxiety relief naturally, below are some suggestions. So keep reading on!
Top 10 Natural Ways For Anxiety Relief
Anxiety relief is something that many people seek but don’t always find. There are plenty of pharmaceutical options available, but they come with a host of potential side effects. If you’re looking for a more natural way to reduce anxiety and find relief, here are ten great options to consider:
Stay active
This is one of the most important things you can do for your overall health, but it’s also key when it comes to managing anxiety. Exercise releases endorphins, which have mood-boosting properties. Just 30 minutes of moderate exercise three to five times per week can make a big difference.
Moreover, research has found that regular exercise can be as effective as medication for some people in treating anxiety disorders. Because when you stay active physically and hits the gym, you are also helping your mental state.
Prioritize enough sleep
Sleep is crucial for overall health, but it’s also important in managing anxiety. When you’re well-rested, you’re better able to deal with stressful situations. Shoot for seven to eight hours of sleep per night. Because when you avoid enough sleep and stay awake for long periods, it can lead to anxiety and stress.
So you must aim for at least 6-7 hours of sleep. If you have trouble sleeping, there are a few things you can do to improve your sleep hygiene:
- Establish a regular sleep schedule
- Keep a cool and comfortable environment in your bedroom
- Reserve the bed for sleep and sex only
- Avoid caffeine and alcohol before bedtime
- Avoid working or using electronic devices in bed
Practicing yoga or meditation
Yoga and meditation are both excellent ways to focus on your breath and ease anxiety. Studies have shown that yoga can be particularly helpful in reducing stress and improving moods. If you’re new to yoga, there are plenty of beginner-friendly classes available online or at your local gym.
Also, there are numerous yoga poses and meditation types that are specifically designed to ease anxiety. For example, the child’s pose is a restorative yoga position that can help to relieve stress and promote relaxation. And, box breathing is a type of meditation that involves slowly inhaling and exhaling while envisioning a square or box. This helps to focus your mind on your breath and slow down racing thoughts.
Drinking herbal tea
Herbal teas are a great way to relax and take the edge off of anxiety. Chamomile, lavender, and lemon balm are all excellent choices for reducing anxiety. If you can’t find any herbal tea that you like, try adding a few drops of lavender oil to your regular tea. You can also use these essentials in a diffuser to help reduce anxiety throughout the day.
Moreover, herbal remedies are believed to be safe and have few if any side effects when used as directed. From chamomile to lavender, there’s an herb out there that can help you find relief. Just remember to talk to your doctor before trying anything new, especially if you’re pregnant or breastfeeding.
Acupuncture
Acupuncture is a form of traditional Chinese medicine that has been used for centuries to treat a variety of ailments. Some studies have shown that acupuncture can be effective in reducing anxiety. If you’re interested in trying acupuncture, make sure to find a qualified practitioner who uses sterile needles.
Because it may be difficult to find the time and money for regular acupuncture treatments, there are also some acupressure points that you can try at home. One study found that applying pressure to the LI-11 point on the elbow can help to reduce anxiety. You can also try aromatherapy to soothe your anxiety.
Aromatherapy
It is one of the most popular home remedies for anxiety. It involves using essential oils to promote relaxation. The most common essential oils used for anxiety are lavender, chamomile, and ylang-ylang. You can use an essential oil diffuser or add a few drops of oil to your bathtub.
This is a great way to wind down before bed and relieve any residual anxiety. If you don’t have time for a bath, simply add a few drops of lavender oil to your pillowcase. You will be surprised at how much better you sleep. In fact, research has suggested that lavender oil can help reduce anxiety and improve sleep quality.
Eat healthy diet
A healthy diet is one of the best things you can do to prevent and reduce anxiety. Eating a diet rich in whole foods like fruits, vegetables, and whole grains helps to keep your body and mind healthy. Avoiding processed foods, sugary drinks, and excessive amounts of caffeine can also help to reduce anxiety symptoms.
For example, if you eat a diet high in sugar it can make you feel anxious and jittery. Try to eat three meals a day and include snacks if needed. Eating regular meals helps to regulate blood sugar levels and provides your body with the nutrients it needs to function properly.
Spending time outdoors
Sometimes, people with anxiety just need to get away from it all. If you live in a city, that might mean escaping to a nearby park for a picnic lunch or an afternoon walk. If you have the opportunity to take a vacation in nature, even better! Spend time hiking, camping, or simply relaxing in the great outdoors to feel your anxiety start to melt away.
When you spend time outside, you get the opportunity to reset your mind and clear away any anxious thoughts. Fresh air and natural sunlight can also help improve your mood and make you feel more positive overall. If possible, try to spend at least 30 minutes outdoors each day to give yourself the anxiety relief you need.
Avoid substance abuse
It is believed that some people for anxiety relief turn to drugs like marijuana and alcohol. While it may seem that these substances offer some relief, in reality, they usually make anxiety worse in the long run. So it is best to avoid them altogether.
Some studies have found that people tend to self-medicate with alcohol and drugs when they are anxious, which can lead to addiction and make anxiety worse. If you find yourself turning to substance abuse to cope with anxiety, it is important to seek professional help. Otherwise, it can lead to more problems down the road.
Talk to your loved ones
This is the essential part of feeling better when you have anxiety. When you communicate with people who understand and support you, it can be a tremendous relief. You may feel like you need to keep your anxieties to yourself, but talking about them will help decrease their power over you.
For example, when you have a panic attack, you might feel like you’re going to die. But if you talk to someone who knows what’s happening, they can help you see that it’s just a panic attack or if something dangerous is actually happening.
In addition, talking to others can help you develop coping mechanisms and find new perspectives. Sometimes, all you need is someone to lend a listening ear. Other times, you might benefit from professional help. Either way, don’t be afraid to reach out for support when you need it.
Therefore, these are overall 10 natural ways for anxiety relief and finding comfort. It is important to find what works for you and stick with it. Do not try to go at it alone, communicate with your loved ones, and get professional help if needed.
When To Seek Professional Help?
It is believed that one in four people will experience an anxiety disorder at some point in their lifetime. So, if you’re feeling overwhelmed by anxiety, you are not alone. Thankfully, there are several things you can do to ease your anxiety. But when is it time to seek professional help? So here are some questions to ask yourself:
- Are you experiencing anxiety daily?
- Is your anxiety impacting your work or school performance?
- Do you find it hard to concentrate or focus on tasks?
- Are you using alcohol or drugs to cope with anxiety?
- Are you withdrawing from friends and activities that you once enjoyed?
- Are you experiencing changes in your sleep patterns or appetite?
- Do you feel like anxiety is taking over your life?
If you answered yes to any of these questions, it might be time to seek professional help. A therapist can help you understand and manage your anxiety. It is important to understand that anxiety can impact anyone at any time. It is nothing to be ashamed of and seeking professional help is a sign of strength, not weakness.
Also do not make yourself dependent on these things to reduce anxiety. Consult your doctor before using any of these treatments. They will be able to tell you if any of these are not good for you and why. They will also be able to help you find what is best for your anxiety and situation.
Professional Treatment Options For Anxiety Relief
If you’re struggling with anxiety, there are professional treatment options available that can help. Here are a few to consider:
Cognitive-behavioral therapy (CBT)
CBT is a type of therapy that helps you identify and change negative thinking and behavior patterns. It focuses on helping you manage your anxiety by teaching you how to better cope with stressful situations, identify healthy coping mechanisms, and challenge negative thinking. It is believed that by changing the way you think and behave, you can reduce your anxiety levels and get anxiety relief.
Some common methods are used in CBT for anxiety relief, including:
- Learn how to identify and challenge negative thoughts
- Use breathing exercises and relaxation techniques to manage anxiety
- Develop healthy coping mechanisms
Exposure therapy
Exposure therapy is a type of CBT that gradually exposes you to the things you’re afraid of in a safe and controlled environment. This can help you learn how to better manage your anxiety and fear. For example, it can help you if you’re afraid of flying, by gradually exposing you to different aspects of flying such as watching videos about flying and talking to someone who has flown before flying in a simulator.
Studies have found that exposure therapy is an effective treatment for anxiety disorders, and can provide long-term anxiety relief. Because it makes you face your fears, it can be a difficult therapy to undergo, but the benefits may be worth it.
Medication
For some people, medication may be necessary to help manage anxiety. Several different types of medication can be used to treat anxiety, including anti-anxiety medication, antidepressants, and beta-blockers. It’s important to work with a mental health professional to figure out which medication is right for you and to monitor any potential side effects.
Moreover, medication can interact with other medications, so it’s important to let your doctor know about any other medication you’re taking. And discuss all other potential risks and benefits of taking medication for anxiety relief.
Support groups
It is often helpful to talk to others who are going through similar experiences. Support groups provide a safe and supportive space to do this. In a support group, you can share your experiences, learn from others, and gain helpful coping strategies. There are many different types of support groups available, so it’s important to find one that’s right for you.
So these are some professional treatment options for anxiety relief. If you’re struggling with anxiety, consider seeking out help from a mental health professional to see what treatments might be right for you.
Conclusion
To conclude, anxiety relief is possible without the need for medication. If you suffer from anxiety, consider trying some of the natural methods outlined in this article. You may find that one or more of these strategies work well for you. Don’t forget to talk to your doctor before trying any new anxiety relief method, especially if you are currently taking medication for anxiety or another mental health condition.
In addition, there are times when only natural options might not work as well as you would like. If this is the case, consider seeking out professional help from a therapist or counselor. With proper treatment, anxiety relief is possible.
For more information and tips you can contact Therapy Mantra. We have a team of professional therapists who can provide you with the support and guidance you need to recover from this condition. Contact us today to learn more about our services. You can also book an online therapy session or download our free Android or iOS app.
