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Anxiety is something that sneaks up on you, and before you know it, you feel like there is a problem lurking in every situation. Dealing with anxiety every day can lead to numerous issues including interpersonal relationships as well as different health concerns. If you happen to be one of those people who deal with anxiety but refuse to take any medications, the good news is there are several natural ways to address your problem without harsh side effect.
10 Effective Ways to Deal With Anxiety Without Medication
1.) Recognizing Your Anxiety
The first and probably most important step to create a calmer and more controlled state of mind is to learn how anxiety affects your life. Remember that anxiety is different from simple worry and nervousness which comes and goes in your day to day life.
A chronic case of anxiety can lead to the following symptoms: headaches, stomach issues, depressed breathing, the overall feeling of not being well, social anxiety, panic attacks, a crippling sense of being overwhelmed, and sleep problems. Recognizing your anxiety will let you know when you need to deal with your anxiety.
2.) Harness the Power of Lavender
Lavender is an herb used for many centuries to create a sense of calm. According to researchers, the oil found in this plant flower is responsible for helping decrease the serum cortisol, a primary component in the reaction of the body to stress.
You can efficiently lessen the symptoms of your chronic anxiety by using scented soaps, potpourri, or oil on hand for you to inhale the flower’s scent the whole day. You will surely notice a significant reduction in your anxiety levels.
3.) Keep Calm with Chamomile
Just like lavender, chamomile has also been used for thousands of years to induce sleep and calm anxiety. Traditionally, the herb can be used as a tea that is steeped for a few minutes to infuse its liquid.
Chamomile is also available in the form of capsules in doses ranging from 400 to 1,600 milligrams. It is considered safe to consume chamomile although you might want to ask your doctor first before you take it together with other supplements or drugs.
4.) Say No to Anxiety with Passionflower
Another herb found to help calm anxiety is none other than passionflower. Researchers believe this flower can raise the levels of GABA or gamma-aminobutyric acid in the brain that can calm the activity of brain cells and reduce anxiety.
This flower can be used as a liquid extract or tea. Again, consult with your doctor to make sure that taking passionflower will not interact with any other medications you are currently taking.
5.) Clear Your Thoughts with Omega 3 Fatty Acids
Research shows the brain’s inflammatory condition usually produces anxiety. Reducing inflammation will help you overcome some anxiety symptoms and help you maintain peace of mind.
Omega-3 fatty acids in the diet may have a chemical effect on anxiety symptoms and inflammation. Foods that have a high content of omega-3 fatty acids include leafy green vegetables and oily fish like tuna, halibut, and salmon.
6.) Get Hot
Have you ever wondered why you feel very relaxed after a spell in a steam room or sauna? Heating up your body reduces muscle tension and in return helps decrease anxiety.
Exercise has profound anxiety-reducing effects because it helps the body release endorphins, which boosts the feeling of well-being. 21 minutes of exercise is all it takes to start helping you reduce your anxiety. So get up and get moving.
The cultures of Ancient Asians have used meditation for many years to produce a feeling of well-being and calmness. Anyone can learn meditation with practice from a DVD, local class or private session.
The method needs only some essentials, which include comfortable seating, quiet room, and several minutes of concentration. Thoughts are allowed to roam until a state of few activities descends freely.
Then the mind and the body enters a state of restfulness for a period. Finally, you release the feeling of being in the state of “peace of mind” and return to the regular activities, feeling serene and refreshed. Meditation may be used multiple times throughout the entire day to help reduce anxiety.
9.) Breathing Exercise
Regulating breathing can affect your anxiety level. You may not realize how low your breathing rate can be once you’re under pressure and tense. The lack of oxygen could make you feel less able to cope and think in a situation.
Breathing deep offers more oxygen to the nerves, muscles, and brain, which results in an immediate sense of calm and relaxation. Practice taking deep, long relaxing breaths, feel the air that enters your lungs and nostrils and releases it gently.
10.) Communing with Nature
Japanese have a term for this feeling of calm and relaxation that happens when walking in natural areas including green space, park or forest.
They call this a forest bath, and as a matter of fact, this produces similar effects on one’s body as a warm bath.
Increased oxygen levels, as well as separation from noise and bustle, offers a calming influence for anybody who experiences anxiety during the daytime.
If you are struggling with anxiety in your daily life, try these natural ways to deal with anxiety to achieve a renewed sense of control that would help you be much happier and more productive in spirit.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.