5 Completely Natural Ways To Reduce Your Levels of Anxiety

Everyone experiences anxiety at some point in their lives. It’s an instinctual response that can help you avoid danger and calculate risk. Anxiety has its place, but when anxiety becomes a daily fixture in your life, negative health outcomes will begin to mount. Something needs to be done to prevent it from snowballing out of control and running away with your life. When anxiety goes unchecked your quality of life will suffer greatly. Luckily there are some natural ways to combat anxiety. You don’t have to suffer through it alone. 

1. Be Active

Physical activity is one of the best non-medicated anxiety treatment options out there. Not only will you be dealing with your anxiety, but you’ll also be doing your body a favor. Staying active allows your body to process the chemicals like cortisol that often accompany anxiety and stress, while increasing the neurochemicals that counteract anxiety, like serotonin and endocannabinoids. Another way exercise and physical activity help anxiety is by taking your focus away from what’s causing your anxiety and putting it into the activity. Regular exercise can also enhance willpower and concentration. 

2. Limit Caffeine

Most people enjoy their coffee and can’t imagine life without it. But caffeine and anxiety aren’t exactly the best of friends. Caffeine has been linked to nervousness, jitters, and edginess, and none of these caffeine side effects is going to be beneficial to someone suffering from anxiety. For those who suffer from panic disorder, caffeine has been shown to cause panic attacks. It alters your brain chemistry, blocking adenosine and increasing adrenaline. For someone with anxiety, the added adrenaline can exacerbate the condition. If you have trouble with anxiety and you drink a fair amount of caffeine, you can gradually reduce your caffeine intake so that you won’t experience withdrawal. 

3. Mindfulness and Meditation

The point of meditation is to put you in a present state of mind. It gives you the space and freedom to observe your thoughts without assessing them and dwelling on them. This leads to a sense of calm over time and teaches you how to tolerate your thoughts and understand that all too often, nothing comes of the majority of the thoughts that float by. Here are some types of meditation to try: 

• Mantra meditation
• Moving meditation
• Guided meditation
• Visualization meditation

4. Avoid Alcohol and Smoking

Even though alcohol is a sedative, drinking and anxiety disorders often occur together. Reducing alcohol consumption has been shown to have positive effects on both anxiety and depression. Excessive drinking upsets the balance of neurotransmitters in the brain, making some anxiety symptoms more prevalent. Likewise, smoking also fuels anxiety over time. Many people say that smoking helps to quiet their anxiety, but it may have more to do with the inhaling and exhaling mindfully that occurs when a person smokes. The nicotine and other chemicals found in cigarettes can alter brain chemistry and pathways linked to anxiety. There are lots of ways to go about quitting smoking, so if you’re interested in smoking cessation, talk to your medical provider about your options. 

5. Get Quality Sleep

There’s nothing like getting a good night’s sleep. It’s a very instrumental part of improved mental health outcomes. At least seven hours of sleep is recommended, however, your quality of sleep may be more beneficial than the amount of sleep you’re getting. Some tips on getting better quality sleep include: 

• Not reading, watching TV, or using your phone, tablet, or computer in bed.
• Sleeping when you’re tired.
• Getting out of bed and doing something else when you’re unable to sleep.
• Avoiding caffeine, nicotine, and eating before bed.
• Having a sleep routine that allows you to sleep at about the same time each night.
• Keeping your bedroom cool and dark.

There’s no reason to suffer from anxiety with no recourse. If you’re concerned that these natural remedies are not helping, please talk to your healthcare professional to learn about other options that are available to you.