Last updated on October 20th, 2022 at 07:57 am
Treat Anxiety Disorder? Anxiety is the most prevalent mental health condition, 62% of people experience some anxiety. 31% of adults will develop an anxiety disorder. Anxiety is more than just feeling stressed. It’s a chronic condition that may have a daily impact or only flare up periodically. Symptoms include persistent feelings of worry, racing or intrusive thoughts, which cause a fast heartbeat, sweating, difficulty concentrating, or trouble sleeping.
There are several types of anxiety disorders:
- Generalized anxiety disorder
- Panic disorder
- Social anxiety disorder
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Separation anxiety (common in children)
10 Actionable Tips to Treat Anxiety Disorder at Home
Quick Jump Table
While it is important to seek medical attention for severe mental distress, there are several research-backed natural remedies that may decrease anxious feelings.
Natural remedies can help ease anxiety without medication, or as complementary strategies alongside medication. Some home remedies for anxiety can help at the moment anxious feelings strike. Others require regular time investment. As with medication, what works for one person may not work for another, so it may take some trial and error to find the treatment that is right for you.
Total Time: 90 days
Exercise is the number one recommended lifestyle change. The best natural treatment for anxiety is physical activity, such as walking. While yoga is commonly thought of as the best way to decrease stress and anxiety, any exercise you enjoy can be beneficial for your mental health. Any type of movement that gets your heart rate up releases beneficial brain chemicals, like endorphins, that improve mood.
Meditation and mindfulness techniques are highly effective ways to reduce baseline anxiety. They work by consciously changing your attention from anxious feelings to something else.
Mindfulness can be as simple as distracting yourself from your emotions by reading a book or coloring in a coloring book to take your mind off your stress. The tactile activity of drawing or coloring helps people relax, as do other tasks like knitting.
Use breathing techniques
Diaphragmatic or timed breathing techniques help calm the nervous system. During anxiety or panic attacks, breathing often quickens as your body starts the fight-or-flight response. Controlling the pace and depth of your respiration helps slow your heart rate down and signal to your brain that your body has nothing to fear.
There are alternative therapies that have clinically proven beneficial results. Ayurveda is the best among them. Ayurveda wellness programs can partner well with other therapies or medication.
Employ adaptive tools
Adaptive tools were popularized in use with neuro-diverse children but may benefit everyone.
1) Weighted blankets, which were originally used for autistic children, are now popular with people of all ages.
2) Tactile tools, or something you do with your hands, are often used in pediatric occupational therapy, like fidget spinners, textured hand-held tools, or doodling.
3) Chewing gum, chewy or crunchy foods, or using a “chewy” toy has been proven to reduce anxiety.
Spend time outside
Spending time in nature has been clinically proven to reduce anxiety in adults. Some research shows that walking in a green environment can reduce feelings of stress. It can even help if you’re experiencing acute anxiety. Shocking the system with cold, fresh air or water can sometimes snap people out of anxiety attacks because it activates the sympathetic nervous system.
Try herbal teas
A cup of tea may help with relaxation, particularly herbal teas such as chamomile tea. There is some evidence that chamomile can reduce anxiety.
Green tea contains an amino acid called L-theanine that may improve stress and anxiety symptoms. Sip a warm beverage can have relaxing effects beyond just the antioxidants that tea contains.
Prioritize leisure time
Creating a more relaxing work and/or home environment with pictures/paintings that are pleasing to the eye is recommended. In addition, listening to classical or soft music can be helpful for anxiety.
Avoid alcohol and caffeine
A glass of wine might seem like it will help you relax, but alcohol and recreational drugs can exacerbate anxiety. Caffeine can exacerbate the jittery feeling common among people experiencing heightened anxiety.
Both alcohol and caffeine can disrupt the sleep cycle, which leads to less restful sleep. Being tired may exacerbate feelings of anxiety and may decrease the ability to deal with everyday stressors.
Eat a healthy diet
An anti-inflammatory diet that nourishes your body can help your mental health. Consuming fresh fruit and vegetables, omega-3 fatty acids, water, probiotics, and even chocolate are part of a healthy lifestyle. It may help to try some of these swaps and see if they work to decrease your anxiety.
Anxiety is often described as the feeling of constant worry that prevents an individual from relaxing. From the point of view of evolution, anxiety is a normal emotion, as it has helped humans avoid dangerous situations and eventually adapt, develop, and survive.
If you feel your anxiety might be connected to some physical problems, get in touch with your physician, who will help you cure the physical issue. If you experience severe anxiety, seek a mental health expert who will evaluate your symptoms and treat you accordingly.
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