Wondering to know; What are The 9 Most Effective Natural Ways to reduce anxiety attacks? These methods are effective in alleviating anxiety naturally.
Anxiety is something that affects every single one of us at some point, but when it becomes chronic and detrimental, it deserves to be called a condition. About 30% of the population suffers from anxiety disorders, citing the American Psychiatric Association. This latest estimate is far higher than the 19% estimated by the US National Institute of Mental Health in the early 2000s. Fortunately, there is a wide range of treatments available for anxiety.
Medication and counselling are two of the most popular and successful treatments for anxiety. However, if you want a more natural approach, you might try exercises, meditation, and breathing techniques to deal with your anxiety.
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How do you define anxiety?
Anxiety, in moderate amounts, is a natural component of being human. However, it can become a significant issue when it becomes excessive in frequency, intensity, or disconnection from reality. An average amount of worry can alert us to danger and speed up our responses. But those who suffer from anxiety disorders are more likely to experience excessive distress when confronted with seemingly insignificant stimuli. These conditions can disrupt regular brain activity. Here are some prevalent anxiety disorders.
Generalized anxiety disorder:
Generalized anxiety disorder is common (GAD).”When worry can’t be connected to a specific source, it’s “generalized.”
Obsessive-compulsive disorder (OCD):
Both obsessions and compulsions play a role in the development of obsessive-compulsive disorder or OCD. Many people with OCD engage in compulsions—behaviours they repeatedly repeat—to keep their obsessive thoughts and feelings at bay.
Anxiety and panic attacks are pretty similar, but panic attacks are much more extreme. When a panic attack strikes, it can feel like a heart attack or some other life-threatening event is happening.
Post-traumatic stress disorder (PTSD):
Traumatic situations can trigger post-traumatic stress disorder (PTSD). These occurrences’ mental and physical effects are so profound that they resurface frequently.
Social anxiety disorder:
Many experiences at least a slight unease when preparing for or participating in social events. However, if these concerns persist and significantly negatively impact daily life, it may be a social anxiety disorder.
The 9 Most Effective Natural Ways to reduce anxiety attacks:
Even though many find relief using natural cures for anxiety, sometimes medical intervention is necessary. Try talking to a mental health professional about your anxiety treatment options if you find that natural solutions aren’t doing the trick.
Cut back on the coffee.
Anxiety can be seen as overstimulation, and caffeine is a stimulant.
Caffeine use can affect anxiety, but the connection between the two is not always straightforward. According to certain studies, high levels of caffeine use have been related to increased anxiety in men but not women. However, other research suggests that consuming less than 200 mg of caffeine per day may help reduce feelings of anxiety.
The physiological responses of different people to caffeine might be pretty different. Suppose you drink some caffeine and, within the first couple of hours, you experience increased anxiety. If so, try cutting back to see if that helps.
Try some aromatherapy.
The sense of smell is crucial to our survival. This sense has the most robust neural connections to the brain. Smell is a powerful sense that helps us interpret our surroundings and act appropriately. When a person is anxious, their sense of smell is enhanced so that they are better able to identify potential dangers.
A pleasant, reassuring aroma may be an effective method to break the cycle. Anxiety may be reduced if unpleasant odours are replaced with those associated with safety, comfort, and enjoyment. One study found a significant correlation between inhaling particular aromas (in this example, rose water) and a decrease in anxiety levels in some patients.
Intake of vitamins or herbal tea.
Having a cup of herbal tea on a cold day can assist with anxiety in more ways than one. Consuming a warm liquid, like tea, and the habit of sitting motionless can have a calming effect on the body. Now consider that several studies have found a correlation between drinking certain teas and decreased anxiety levels; suddenly, this at-home treatment for anxiety is a lot more viable option.
Several studies have found a correlation between drinking herbal tea and feeling less anxious. Both the types of teas utilized and the study participants were restricted in these previous investigations. Nonetheless, a lot of them have contributed crucial information. One study found that the calming effects of lavender herbal tea were most noticeable in those aged 60 and up. The long-term effects of chamomile on GAD are the subject of another investigation, with promising preliminary results.
Take some deep breaths every day.
Mental health professionals often recommend breathing exercises for relieving stress and anxiety. Diaphragmatic breathing lowers cortisol levels.
Box breathing is one form of deep breathing that has shown great promise. One of the basic tenets of this method is holding each breath for four seconds. The basic form involves counting to four while breathing in, holding your breath for four, breathing out for four, and then holding your breath for four again.
Reflection and concentration
The anxiety-reducing effects of meditation and mindfulness practices are well-documented. However, evaluating these methods within a clinical setting has been challenging. Thus more investigation is required.
Mindfulness and meditation have been shown to have beneficial effects on mood and anxiety for many people. According to a meta-analysis of data on the effects of mindfulness-based therapy, anxiety reduction has been linked to mindfulness practices. Anxiety treatment through meditation also revealed positive results in a meta-analysis. In the latter situation, however, it was made clear that even while these methods can alleviate anxiety, their potential therapeutic impact on a problem still requires investigation.
Daily physical activity.
One of the most suggested at-home treatments for anxiety is regular exercise. Exercise reduces melancholy and anxiety by increasing dopamine and serotonin levels in the brain, offering mental and physical stimulation, boosting self-esteem, and encouraging socializing.
You don’t have to exercise daily but aim for five times a week. Reduced exercise may still help anxiety, but its effects are likely muted.
Keep a notebook to work through your problems.
Keeping a journal is a tried-and-true method for dealing with anxiety. Anxiety disrupts the brain’s typical pattern of functioning, making it difficult to make sense of one’s feelings and the world around them. Writing about these experiences in a journal can help the mind break them down and deal with them more effectively. Even though writing in a notebook can bring up strong feelings at first, it can also serve as a means of release and closure.
Keeping a journal regularly has been shown to help lessen and avoid anxiety, albeit its effectiveness varies from person to person. Research has been conducted to see if the sound effects of journaling can be replicated online. The online PAJ study indicated that, like earlier studies of journaling as a coping method for anxiety, respondents reported some reduction in symptoms after adopting this technique for a substantial amount of time.
Cannabidiol (CBD) products.
CBD, a cannabinoid in cannabis and hemp plants, has recently attracted attention as a potential treatment for anxiety. Anxiety is a common problem, and a small meta-analysis of the available studies suggests that CBD may help deal with it. More research is needed to determine which disorders CBD can cure and how.
In part, quality studies have been few due to the ambiguous legal status of CBD and the plant it is extracted from. More studies will be conducted once the market and legislation have settled (CBD can be extracted from hemp, which is now federally authorized). Until then, CBD’s use to treat anxiety will likely be met with scepticism by medical experts. In the end, we need more clinical trials to assess the efficacy and safety of CBD products.
Use a weighted blanket when you go to bed.
Using a weighted blanket has been demonstrated to help alleviate anxiety in some people. Until more research is done, weighted blankets cannot be considered a clinically acknowledged therapy for anxiety. However, trying a weighted blanket to alleviate anxiety has very little danger for most people. Wrapped in one of these blankets is often described as “like being hugged.”
Many people find that natural anxiety cures help them cope with their daily worries, but medical professionals are usually required to treat persistent and severe worry. Seek the advice of a medical professional (such as a therapist, psychologist, or psychiatrist) to discuss anxiety therapy options if you continue to have persistent or severe symptoms despite using anxiety home remedies. Natural cures for anxiety may be a part of many of these strategies, even though they are primarily centred on talking therapy and pharmaceuticals.
This page is for research and reference only, not medical advice. If you have any concerns about your current health or want advice on improving it, you should always speak with a doctor.