Lots of stress causes anxiety. Anxiety is a feeling of fear, dread and uneasiness. When you are facing anxiety your heartbeat increases, and you might sweat continuously, and feel tense and restless. To know how to reduce anxiety naturally at home you have to stay active, have a balanced diet, prioritize a good night’s sleep, steer clear of alcohol, limit caffeine intake, drink chamomile tea and quit smoking cigarettes.
Due to stress, we face anxiety. If anxiety reaches an excessive point or uncontrollable situation it can lead to disorders. Some kinds of anxiety disorders are
1. Panic disorder
Panic disorder is a type of anxiety order when sudden attacks of fear or panic attacks are seen. It is a very common disorder as most of us face in our life at any point of time. Panic disorder is a natural response to a dangerous situation. People with panic disorders can face symptoms like an increase in heartbeat, sweating, chills, difficulty in breathing, Dizziness, chest pain and tingly or numb hands. This disorder cannot be cured completely but people with this disorder should know how to manage themselves without going to the worst level.
2. Post-traumatic stress disorder (PTSD)
Post-traumatic stress disorder is faced by some people who experience a shocking or dangerous situation. People with PTSD face symptoms like the traumatic situation happening again like vivid flashbacks, thinking more about that specific situation, nightmares, reminders of the trauma, feeling of pain, sweating, nausea or trembling.
It takes time for people with PTSD to recover and most people do recover. They can get help from mental health professionals and take treatments regularly.
3. Obsessive-compulsive disorder (OCD)
People with the obsessive-compulsive disorder face excessive thoughts that obsessions lead to compulsive behaviours. People with this disorder face symptom like keep re-checking things, spending too much on completing things, redoing tasks, don’t like to touch objects with bare hands and wash hands repeatedly. This disorder cannot be cured completely but their behaviour can come into control.
4. Separation anxiety
Separation anxiety is mostly faced by children due to separation from their parents. It mainly happens due to the stress that is caused in children. Symptoms like children refusing to stay away from home, they don’t like to be alone at home, refusing to sleep away from home without parents or loved ones and repeated nightmares about separation. This disorder can be treated with counselling or talk therapy.
Phobia is an uncontrollable, irrational and lasting fear of a certain situation, object or activity. People with a phobia are likely to face symptoms like trembling, sweating, difficulty in breathing, chills, increased heart rate, a sensation of choking and a feeling of butterflies in the stomach. There are different types of phobia ablutophobia, achluophobhia, aerophobia, algophobia and so on. To treat people with phobia they are given to face the situation they are fearing and antidepressant medications are also given.
6. Illness anxiety
Illness is a type of anxiety seen in people who worry about getting ill or they may be already ill. People who face this disorder usually miss the days spent with their loved ones as they continuously think about their illness. This might harm their relationships too. Symptoms of illness anxiety include restlessness, continuously worrying about the illness, repeatedly checking the body for signs of illness, frequently taking medical appointments for reassurance or avoiding medical care for being diagnosed with an illness and constantly talking about their illness. People with illness anxiety can get cured through counselling and antidepressants.
7. Generalized anxiety disorder (GAD)
Continuously worrying and anxious about several areas that are out of proportion to the impact of the events. People with this disorder perceive situations and events as threatening even if they aren’t. Some of the symptoms seen in this disorder are difficulty in concentrating, easily fatigued, irritated, suffering from headaches, muscle aches and stomach aches and difficulty in falling asleep. People with this disorder can get treated through counselling and anti-depressant medications.
8. Social anxiety disorder
Social anxiety disorder is a mental health condition in which social interactions cause irritational anxiety. People with social anxiety disorder face symptoms like fear of being judged negatively, uncomfortable interacting with strangers and fear that others will notice anxiousness. Treatment for this disorder includes talk therapies to boost and motivate and antidepressants are given.
Remedies for Anxiety
Some of the ways by which anxiety can be treated naturally at home are
1. Stay active
It is important to stay active that is exercise regularly so that stress is released. Exercising helps your mental health. According to a 2013 study it was found that people who suffered from anxiety did exercises regularly and got relief from anxiety symptoms. Exercising also helps you in diverting from things that you are anxious about. Exercising also helps with concentration and builds confidence. Exercises like high-intensity exercises and running are the best to stay active. You can also do yoga and meditation as it helps in reducing anxiety.
2. Steer clear of alcohol
Alcohol is a natural sedative. According to research, there is a link between anxiety and alcohol consumption and a 2013 review study showed that the decrease in alcohol improved anxiety and depression. When you drink heavily it interferes with neurotransmitters resulting that is responsible for positive mental health. Therefore it creates imbalances and results in some symptoms of anxiety. It takes time for the person with anxiety to get cured.
3. Consider quitting smoking cigarettes
Some people who are stressed often want to smoke. Smoking can worsen anxiety more.
According to research, it is found smoking causes anxiety to build more. Cigarettes consist of nicotine and other chemicals that appear in cigarette smoke and alter the pathways that are linked to anxiety. You can take the help of the centre for disease control and prevention to quit smoking. They give toothpicks instead of cigarettes to help you in quitting smoking.
4. Limit caffeine intake
Consuming caffeine causes nervousness which is not good for anxiety. According research it was found that caffeine worsens anxiety disorders. It also leads to attacks by people who are suffering from panic attacks. Therefore deleting caffeine improves people with anxiety.
According to a 2008 study it was found that consuming caffeine increases by blocking the brain chemical adenosine as it makes you feel tired and at the same it releases adrenalin. You can consume caffeine at a moderate level. Reduce caffeine consumption slowly as it is not easy to give up immediately. Instead of having coffee, you can have water as it keeps you hydrated and quenches your thirst and it flushes the caffeine too.
5. Prioritize getting a good night’s rest
Sleep plays an important role in keeping good mental health. According to a 2012 survey, it was found that some adults get to sleep less than 6 hours at night which is not good, adults should get at least 7-9 hours of sleep at night. You can get sleep at night by
Not sleeping all day and sleeping at night when you are completely tired. Don’t read books or watch television before going to bed, avoid having large meals, caffeine and nicotine before bedtime, sleep at the same time daily and write down your worries in a book before going to bed.
6. Meditate and practice mindfulness
Meditation helps you in keeping you aware of the present moment and notices all your thoughts in a non-judgmental way.
Therefore it makes you feel calm and increases your ability to tolerate thoughts and feelings. Meditation relieves stress and anxiety. It also acts as an antidepressant.
7. Eat a balanced diet
Consuming processed foods as it contains chemicals like artificial flavouring and preservatives and low blood sugar or dehydration can cause changes in mood in some people. If anxiety develops after consuming your meals check your eating habits. Try to have a balanced diet which consists of fresh fruits, vegetables, and lean proteins and stays hydrated.
8. Practice deep breathing
Increased heart rate, dizziness and panic attacks are common symptoms seen in anxiety as we breathe faster. Taking slow and deep breaths helps to keep back the breathing moments normal and reduce anxiety.
9. Try aromatherapy
Aromatherapy is a holistic treatment that is used for thousands of years. In this treatment, a natural plant is used as it extracts all the essential oils to promote health, well being of the mind, body and spirit. It helps physically and mentally. These extracted oils help you in relaxing, and sleep well, boost your mood and reduce heart rate and blood pressure. Some oils like bergamot, lavender, clary sage, and grapefruit are extracted.
10. Drink chamomile tea
This tea helps you in relaxing your nerves and get good sleep. This tea helps in the reduction of anxiety symptoms. In a 2005 study, it was found that chamomile helped sleep disturbed rats fall asleep.
How to Reduce Anxiety with Foods?
Anxiety also depends upon what kind of food we eat. Also if you eat a lot of junk food then say no to it as it is not good for our physical as well as mental beings. Eating the food listed below can help you reduce anxiety;
How to Deal with Anxiety at Work?
Anxiety can occur at work. It can be difficult to deal with it during work. So you can just sit straight, take deep breathes, have a glass of water or candy, and take a quick walk.
How to Stop Anxiety Thoughts?
Anxiety is nothing but the thoughts that haunt us and make us feel uneasy. It happens when we think negatively and overthinks. You can reduce anxiety to a great level by thinking and be staying positive. Practice confidence-boosting exercises and get enough sleep as it can help you to reduce anxiety.
Frequently Asked Questions
1. What are the signs of high anxiety?
Signs of high anxiety include an increase in heart rate, breathing fastly, sweating, trembling, nervousness, restlessness, tiredness and feeling weak. They get involved in more intrusive thoughts. It would be better if they get treated quickly.
2. Can anxiety be treated naturally?
Anxiety can be treated by staying active, limiting caffeine, consuming chamomile tea, practising deep breathing, having a balanced diet etc. If anxiety reaches the next level they should get consulted with a psychologist.
3. Is anxiety a mental illness?
It is one of the most common mental illnesses that 30 per cent of adults undergo once in their lifetime. It is treatable too. Treatment helps them in getting back to their normal lives.
4. What triggers anxiety?
Anxiety is caused mainly due to stress. For example, due to the loss of loved one, finances or moving out to a different place. Experiences like physical or sexual abuse cause anxiety.
5. Why do I have anxiety for no reason?
Anxiety creates when you keep thinking about something deeply. Our mind cannot stay still without thinking, even when we have nothing to worry about. Therefore some unnecessary thoughts might provoke you and cause stress and result in anxiety.
6. How long does anxiety last?
It takes time to get cured of anxiety. For some people it takes weeks and for some months depending upon the levels of anxiety they are going through. Counselling and antidepressants are given to cure them.