Anxiety symptoms like discomfort, dread, panic, or illogical fear can be unpleasant. Anxiety can cause stomach upset, heart palpitations, pervasive tension, or even a panic attack.
Clinical anxiety can be debilitating and all-consuming. The Anxiety and Depression Association of America defines anxiety as “persistent and excessive worry” that makes people “expect the worse, even when there is no apparent reason to be anxious.”
According to the WHO, approximately 40 million US adults and one in 13 individuals globally have generalized anxiety disorder (GAD), which can cause chronic or severe symptoms. Medical professionals will recommend effective treatments and medications.
No matter where we are on the scale, natural anxiety treatments can be used instead of or in addition to traditional medicines (though if you are getting professional care, talk to your doctor first). Some lifestyle changes lower anxiety over time. Meditation, exercise, outdoor time, and nutrition changes are examples. When the mind sends an emergency call, deep breathing and distraction can help.
Six techniques to feel less anxious right away
Deepen your breathing
Our breathing becomes quick and shallow when we are nervous. By inducing the body’s relaxation response and bringing down our pulse rate and blood pressure, deep belly breathing reduces anxiety. We can’t be anxious and deep breathe at the same time, thus this strategy is effective. There are other versions to attempt, such as this straightforward exercise:
Take a deep breath and count to four. For four counts, hold your breath. Count to four as you exhale. Repeat a number of times.
Take a walk
Exercise is a great short- and long-term anxiety treatment. Walking relieves stress and tension. Studies show that music relaxes, so bring your headphones or earphones.
Long-term, consistent exercise produces feel-good neurochemicals, improving mental fortitude in the face of stormy emotions. It boosts confidence and happiness without a marathon. Hiking, gardening, vehicle cleaning, and pick-up games are fine. Research suggests that 30 minutes, three to five days a week, can significantly reduce anxiety symptoms. Even 10 minutes can help.
Drink some green tea or chamomile tea
Chamomile’s sleep aid, matricaria recutita, binds to Valium’s brain receptors. The flavonoid apigenin may help chamomile relax. Chamomile pills (1.2% apigenin) improved anxiety symptoms in generalized anxiety disorder (GAD) patients compared to a placebo after eight weeks. (Despite better quality control, the FDA doesn’t regulate herbal supplements like medicines, so consult your doctor before taking any supplements.)
L-theanine, an amino acid contained in green tea, reduces blood pressure and muscular tension.
Distract yourself
Try anything to divert your focus from upsetting thoughts or feelings, such as running your fingers along the edge of your phone, putting your hands under cool running water, or coloring or drawing on paper. Because the brain can’t be in two places at once, distractions are effective because doing anything else will stop a train of rapidly racing thoughts.
Try a Headspace free mini-meditation
No matter what is making us anxious, we can always pause and do a quick meditation to bring our bodies and minds back to the present.
Locate your concentration
We may teach our brain to perceive life with a more balanced, less scared viewpoint and improve our ability to control our emotions with the correct skills and lifestyle adjustments. Here are some conscious, natural ways to reduce anxiety.
