7 Natural Methods for Anxiety Relief
Methods for Natural Anxiety Relief
When anxiety and worry persist, it can be difficult to carry on with normal daily life. When this happens, jobs and relationships are compromised, leaving the sufferer miserable and without hope. However, it is possible to keep it from getting this far. When the first symptoms of an anxiety attack are felt, the following 7 techniques can help curb it before it gets out of control.
- Exercise. When a person feels anxious, the body reacts with tense muscles, pounding heart and increased rate of respiration. This is known as the “fight-or-flight” response, when adrenaline prepares the body to save itself by either fighting off whatever is causing the stress or fleeing from it. Exercise is a great natural anxiety relief method, as it uses up this extra energy while also helping to clear the mind. Plus, exercise causes the body to release the same hormones the body releases in times of pleasure, further reducing anxiety and stress.
- Breathing. This natural anxiety relief method counteracts the body’s tendency to breathe shallowly and rapidly during an anxiety attack. Concentrating on slowing down the respiration rate during an attack by taking deep breaths through the nose and exhaling through the mouth can halve a calming effect. Practicing controlled breathing when not having an anxiety attack will make implementing it immediately upon feeling the start of an anxiety attack seem more natural, allowing it to bring faster relief.
- Bodywork. A massage, acupuncture or even a hot shower can do wonders in relieving the physical manifestations of anxiety. A massage or hot shower can relax tense muscles. Acupuncture or acupressure can relieve digestive upset, shortness of breath and heart palpitations.
- Distraction. Many people find that occupying their minds with something, like a hobby, listening to music or even household chores, can take their mind off the issue causing their anxiety. Some other examples of things to try include gardening, playing a game, reading a book or cooking a meal.
- Thought analysis. Anxiety is a disorder that stems from negative thinking, so it makes sense that changing negative thoughts into positive ones can provide natural anxiety relief. Most times, anxiety is caused by a fear of an anticipated event, one that is a worst-case scenario, and probably won’t even happen. Writing down the specific event causing the anxiety and formulating a plan of action to prevent it can put a more realistic, if not positive, spin on the situation and help bring a sense of control and reduce the related worry.
- Live in the now. Like thought analysis, being present is a way of keeping thoughts grounded in reality. Most anxiety is based on future possibilities. When actively participating in today, the future automatically takes a back seat, and it is easier to stop worrying about what might happen tomorrow.
- Seek help. This doesn’t necessarily mean scheduling an appointment with a therapist, although that is definitely an option. Talking to anyone, a trusted friend, spouse or even a stranger at the park, can act as natural anxiety relief. Humans thrive on interaction with other humans, and getting another person’s perspective on a situation can make a negative issue seem less serious. It can also help to offer to help someone else. Doing good is a great way to increase positive thought processes and decrease negative ones.
So, when anxiety becomes more than just a once-in-a-while occurrence and causes a disruption in everyday life, these 7 natural anxiety relief techniques can help. If they don’t, professional or medical intervention may be required, and an appointment with a trained psychologist or doctor is recommended.