Anxiety varies in intensity and frequency from person to person. There are some natural cures for anxiety that is beneficial for anyone experiencing this issue. This article discusses techniques to alleviate your anxiety.
Dealing with anxiety has become a normal part of life for many individuals in the world today. This problem is not a new phenomenon, but certain aspects of modern times have worsened the issue.
Nowadays the world is so connected through the internet. People today are not only exposed to the issues in their immediate environment but also all of the bad things taking place across the entire globe. Furthermore, we are expected to juggle so many responsibilities, all while being as productive as possible.
Besides, we now have a corona pandemic to contend with. Stress and anxiety caused by a pandemic can have an impact on physical and mental health.
Symptoms of Generalized Anxiety Disorder
- excessive worry
- easily fatigued
- trouble concentrating
- sleep disturbance
- muscle tension.
When not adequately controlled, anxiety and panic attacks can be terrifying. Often, they are so scary when they first appear that every detail of that first attack becomes permanently etched in their mind.
If you’re someone who suffers from anxiety attacks, you may be wondering if there is anything you can do to stop them. The good news is you can learn different techniques for preventing a panic attack. You can start to control them rather than them having control over you.
Panic attacks cause the victim to experience a sudden and intense fear. It happens even when there is no visible danger present or no identifiable trigger.
This fear triggers your body’s emergency system to become activated. Then it triggers the physical fight-or-flight reactions. This results in your body reacting as if it is under attack. It begins to fight for your life.
Anxiety and panic attacks can strike anyone, at any time without warning. This causes people to begin to fear when and where they might once again experience a panic attack. They no longer feel like they are in control of their body. They start to limit their daily activities. When this vicious cycle is allowed to continue, your world will keep getting smaller until you prefer not to leave your house.
The symptoms of a panic attack tend to peak in a few minutes. While panic attacks are usually brief, they can last for several hours for some people. Once the panic attack has subsided, you can feel exhausted, as if you just finished running a marathon. The best thing you can do is learn how to stop the panic attacks before they even start.
Here are 20 natural cures for anxiety attacks:
1. Focus on Your Breathing
The most important thing that you need to know when you are suffering from a panic attack or general stress is how to breathe correctly. When we panic, we naturally start to breathe irregularly. The more inefficient your breathing, the worse your fear becomes, and a vicious cycle of panic starts, leaving you feeling out of control.
As a general rule, if your shoulders and chest are rising when you breathe in, you are breathing in a way that will significantly worsen your stress. It is so important to make sure that when breathing, your abdomen is expanding with each inhales.
Continue doing it, no matter how uncomfortable you are feeling. When you breathe properly through your diaphragm, within minutes, your nervous system will begin to shift out of the sympathetic mode. Remember that you should spend more time exhaling than you do inhaling. Make sure that you are inhaling through your nose, and exhaling through your mouth.
You might feel uncomfortable and challenging to manage proper breathing, but it is essential that you remain persistent. Some doctors even recommend making the “shhh” sound on your exhale because it naturally slows down your breathing.
2. Control Your Thoughts
The only point in time in which you will EVER exist is right now. Ironically, most of us dedicate our mental energy to the past or future. Anxiety is great at causing us to replay past mistakes in our head and constantly worry about things that have yet to occur.
Live in the moment. This means focusing all of your physical and mental energy on what is going on right now. This simplifies life and allows you to get the most out of your limited time. Trying to deal with your entire past and future constantly makes it impossible to appreciate what is in front of you.
Have you ever made a phone call and ends up being put on hold? There’s the annoying elevator music, the waiting, and no one to talk to. The experience can have a sedative effect on your energy.
When you are experiencing a panic attack, this is the kind of atmosphere that you want to try to cultivate in your mind. You need to try to put your anxious thoughts and panic on hold. So, when you are experiencing symptoms of an anxiety attack, think back to the last time you were on hold. Pretend that you are the phone operator and your mind is the customer who is refusing to be put on hold.
3. Relax Your Body
The tension in our muscles and body are linked directly to stress and anxiety. When a panic attack starts to set in, you need to find the most comfortable and relaxing position. This may be sitting in a chair, lying down, or standing up.
Do whatever feels the most comfortable for you. It is essential that you avoid doing any strenuous activity that can increase your heart rate. This can worsen your panic attack.
As you relax where ever you feel most comfortable, start to engage in progressive muscle relaxation technique, (PMR). PMR is a deep relaxation technique to control symptoms of stress and anxiety, as well as relieving insomnia and reduce symptoms of chronic pain.
Start by moving your shoulders around to release some of the tension. Next, while inhaling, contract one muscle group for five to ten seconds. Then when you exhale, release the tension in that muscle in a sudden motion. Allow yourself 10 to 20 seconds to relax before you move onto the next muscle group.
Focus on the changes you feel when the muscle is relaxed. Employing imagery along with the release of tension might be helpful. For example, you can try to imagine the stressful feelings flowing out of your body as each muscle group relaxes.
Gradually work your way up to your body, contracting and relaxing each of your muscle groups. Move through each of your muscle groups, then spend a little time stretching the muscles out to contribute to your relaxed feeling.
4. Be Active
Do everything you can do, especially positive things, to keep anxiety at bay. Keep yourself busy with various activities. For example, do social activities or do other activities that really make you happy.
5. Get Some Exercise
There are numerous benefits you can gain from exercising on a regular basis. Along with improving your energy levels, enhancing your mood, and promoting quality sleep, regular exercise can also be a way to release pent-up tension and reduce feelings of worry and fear.
Secondly, regular exercise helps produce endorphins, the body’s natural mood-enhancing hormone. The body uses it to fight off pain and stress. It can help to decrease your sensitivity to your body’s reaction to anxiety. So it will reduce the intensity and frequency of panic attacks.
Participating in a regular exercise routine can help reduce the levels of stress hormones in your body. It helps to improve your sense of well-being. By doing regular exercise you can proactively start to practice self-care. It will overcome anxiety and panic attacks quickly.
Along with the many other benefits of a daily exercise routine, you will begin to notice a shift in your overall self-confidence. This practice can help to improve your overall physical health.
6. Change Your Diet
More research is pointing to a link between what you eat and your mood. Certain foods help nourish your body and relieve feelings of distress. Other foods can cause changes that could lead to your anxiety increasing.
Your diet can significantly affect your anxiety levels. If you are dealing with regular anxiety and panic attacks, you need to look at what you are eating and make some dietary adjustments. You can start by avoiding foods that contribute to your anxiety symptoms.
Limit your consumption of the following foods:
• Fried foods
Fried foods are extremely hard to digest, have very little nutritional content, and contribute to heart issues. The stresses that they put on your body while it tries to digest them can increase your feelings of distress.
Alcohol dehydrates you and throws off your nutritional and hormonal balance. It can also cause physical symptoms due to the toxins that can trigger anxiety attacks.
Coffee and other kinds of caffeine increase your heart rate and create sensations that generate or mimic panic attacks. Too much caffeine can lead to increased anxiety.
• Dairy products
Dairy products, while not necessarily bad for you, when consumed in excess may heighten your adrenaline levels and contribute to anxiety. Try out dairy alternatives such as almond milk, coconut milk, soy milk, oat milk, or cashew milk.
• Refined sugars
Refined sugars are the added sugars found in juice and cookies and many other products. These types of sugars stimulate the body and can create a jitteriness that can exacerbate your anxiety symptoms.
Avoiding these foods provide you with some relief from your symptoms. By cutting back these kinds of foods, you will likely notice some significant results in your anxiety.
Doing meditation can help overcome anxiety and reduce tension. If you have ever taken a yoga class, the process of calming down will generally be easier to do. Read more about yoga poses for women over 40 here.
Various meditation techniques and anxiety reduction methods have the same effect on your anxious thoughts. The most important thing you can do to stop a panic attack is just to stop. Stop thinking. Stop talking to yourself internally. When you are trying to control your thoughts, you may experience many other intrusive thoughts. However, being consistent is the key.
Meditation experts will tell you that you need to keep bringing your mind back to the blankness every single time it starts to wander. This technique will also work when you are experiencing a panic attack. If you can bring your mind back to the present and pull it from the past or the future, you can effectively stop the panic attack in its tracks.
You can do meditation briefly. For starters, try a few minutes each day. After that, increase the duration gradually while continuing to learn ways to be more relaxed and calm.
The following is a simple way that you can follow to begin meditation practice in order to eliminate the symptoms of anxiety disorders
– Sit or lie comfortably.
-Focus attention on breathing. No need to change the way you breathe, just pay attention to the way the body inhales and exhales.
-You may be compelled to turn your attention to something else. However, hold yourself and stay focused on your breathing.
Anxiety might spring to mind. Acknowledge the anxiety, but immediately refocus on breathing.
– Continue this process without judging yourself for about 10 minutes. Open your eyes and feel what is happening. No evaluation needed, just observe.
-The key to learning meditation techniques is to accept the world around you. Anxiety basically involves endless worry.
If you learn to accept worry, the suffering that you feel from anxiety tends to decrease or even disappear.
8. Try Aromatherapy
Research has shown that oils from natural ingredients have an effect on the brain and body. Research also proves that essential oils aroma can help regulate blood pressure and eliminate stress completely. Essential oils that you can use include lavender, roses, citrus, peppermint, jasmine, orange, frankincense, lemon, and lemongrass.
A study published in Frontiers in Behavioral Neuroscience found evidence of sniffing compounds in lavender called linalool can affect the same parts of the brain as anti-anxiety drugs. Lavender is one of the most used scents for essential oils and aromatherapy. Linalool affects the brain simply by its smell without being absorbed into the bloodstream.
9. Get A Massage
You may want to try aromatherapy massage or shiatsu massage. Both types of massages can help to alleviate anxiety symptoms. This massage technique from Japan can relieve pain and relaxation. Shiatsu is a type of Japanese massage using fingers to stretch, knock, squeeze, and press on certain body points.
The pressure of the fingers has a very strong effect on the connective tissue that is just under the skin. This connective tissue creates a protector that covers every joint, blood vessels, muscles, bones, and nerves including the spinal cord and brain. Poor blood circulation can make connective tissue stiff. With aromatherapy massage or Shiatsu massage techniques, the body will feel refreshed and relaxed.
Read more about 15 benefits of aromatherapy massage here.
10. Communicate and share it with your family or friends
It’s okay to not feel okay. Another side effect of anxiety is a feeling of isolation. People experiencing anxiety on a routine basis tend to feel like they are the only ones dealing with this issue.
Because of this perspective, you often feel like everyone else is much happier than you are. You feel like you won’t be accepted if anyone else knew the extent of your anxiety. It is so important to realize that this is far from the truth.
Everyone around you is experiencing some degree of anxiety. You are far from alone. Don’t feel like you have to go through life acting as if everything is okay when it isn’t. Talk with the people closest to you such as family, friends, or others. By telling stories, the burden of the mind will be light, and anxiety will be reduced.
11. Tidy Up Yor House
People with anxiety disorders have stress in their minds. Tidy up your house, so that it becomes clean and comfortable. Dispose of items that may not be needed anymore and neatly arrange items that are still in use. This will reduce the burden in your mind and easier to find something so it will not trigger panic.
12. Drink Green Tea
Green tea contains L-theanine which is part of amino acids. This substance is useful for relaxing the body and feelings. Drinking warm green tea is relaxing. Green tea has the highest content of theanine than other types of tea.
13. Take A Warm Bath
A warm bath gives the effect of releasing your body’s muscle tension and refreshing the mind so that it is far from stress. The feeling of anxiety will also disappear and your body feels lighter. Take a warm bath before going to bed the night, will also provide good quality sleep for your body and mind.
14. Get Enough Sleep
Enough sleep is defined as optimal and quality sleep. Long sleep is not necessarily good quality, so good sleep is good quality. Quality sleep is sleep with enough time, and the body feels refreshed after waking up.
Stay away from smartphones or other electronic goods before going to sleep. Lack of sleep, giving bad effects to your body such as the body becomes lethargic, irritable, not in the mood, anxiety, and others.
Excessive anxiety caused by the burden of thoughts that accumulate. It can be overcome with this technique. Writing feelings or thoughts into a diary can reduce anxiety. Besides, that stress will also be reduced. Some people claim this method is quite effective and makes the mind calmer.
16. Drink Ginger Tea
Maximum consumption of ginger extract is 3 – 4 gram in a day. Ginger is able to relieve symptoms of nausea and anxiety. In pregnant women, it is not recommended to consume more than 1 g of ginger extract per day. And if you have blood clotting disorders, or are taking blood-thinning drugs, you should not consume ginger.
17. Listen to Your Favorite Music
Music releases a rhythm that makes the body and mind more relaxed. A pleasant chanting makes your heart and mind happier. Listening to music can be used to reduce stress and eliminate anxiety. That way anxiety disorder will not appear or decreases.
18. Read A Book
You can read a novel book or other book genre to relieve stress and prevent recurring anxiety. Reading a book takes you to another world and forget the stresses that are on your mind. It is beneficial to ease the burden of the mind and overcome anxiety disorders.
You may want to try acupuncture as an alternative to overcome your anxiety. By pressing a few stress relief points, this method may be useful. Acupuncture aims to restore energy imbalances in the body and mind. The therapist do it by regulating the flow of Qi energy.
This approach has been used for thousands of years for all types of internal medical problems. Many people turn to acupuncture when all else fails. They do not want to take drugs and they feel that they have reached a plateau in their therapy process.
20. Get Help If You Need It
Control what you can control. The truth is, many of the issues causing anxiety in your life are beyond your control. Finally, if your anxiety is something you are having trouble dealing with on your own, then don’t! There is absolutely nothing wrong with seeking professional help for this issue. Why would you not seek a doctor that is medically trained in alleviating mental health issues? There is help out there, get it if you need it!
We all experience negative emotions like fear, stress, anger, and doubt. However, when these emotions start to take over your lives, it could point to a more severe condition. If you’re tired of always living in fear and are sick of the anxious thoughts, it’s time to take control. These easy to use techniques can show you how to do that. Then hopefully you will improve your overall quality of life.