5 Ways to Naturally Reduce Anxiety for a Happier You
It’s no secret that stress and anxiety have become the norm for many people. In fact, it’s estimated that about 75% of the U.S. population experiences some level of anxiety at least once in their lifetime. While it may not be possible to completely eliminate stress from your life, there are plenty of natural ways to reduce anxiety that won’t come with dangerous side effects. If you are constantly feeling on edge, or if you frequently feel like your heart is racing out of control, you may be experiencing symptoms of anxiety. Though stress can feel like a constant companion in your everyday life, it doesn’t have to be this way – thankfully there are a number of simple things you can do to help relieve your stress and keep those anxious feelings at bay!
Regular exercise has been found to significantly reduce anxiety symptoms. You don’t need to go to the gym or commit to a long, strenuous workout routine in order to enjoy these benefit either. Even simply walking briskly for 15-30 minutes a day can do the trick! Why does exercise help reduce anxiety? Exercise releases endorphins in the brain which are responsible for feelings of happiness, reduced stress, and reduced anxiety. Exercise also helps to increase blood flow to the brain, which can reduce the risk of anxiety and improve your ability to focus. Additionally, exercise has been shown to increase serotonin levels in the brain, which can also help to reduce feelings of anxiety. Exercise is also a great way to reduce stress as it allows you to let go of your daily worries and frustrations through a type of physical therapy that helps you clear your mind.
Breathing exercises can be incredibly helpful when you’re feeling anxious. Research has shown that people who suffer from anxiety are often experiencing something called hyperventilation. Hyperventilation occurs when your breath is too quick and shallow which results in your carbon dioxide levels dropping too low. When this happens, you may experience anxious feelings, dizziness, numbness in your hands or feet, and tingling in your fingers or toes. Breathing exercises can help you to calm down when you’re experiencing the symptoms of hyperventilation by slowing down your breath and increasing the amount of CO2 in your body. There are a few different breathing exercises you can try when you feel anxious: The 4-7-8 Breathing Exercise The CO2 Breathing Exercise
Meditation has been proven to reduce feelings of anxiety by helping to reduce stress levels in the body. It has also been shown to improve resilience to stress and anxiety. Meditation doesn’t have to be a complicated practice – in fact, the most basic meditation involves nothing more than sitting in silence and focusing your attention on your breathing. For many people, meditation can be a difficult practice to commit to. To make it easier, try to find a quiet space where you won’t be distracted by your surroundings, set aside a time each day that works for you, and make it a regular practice.
Write Down Your Feelings
When you’re feeling anxious, it’s easy to let your thoughts begin to spiral out of control. Writing down your feelings can be an excellent way to release your anxious energy in a constructive way. There are a few different things you can try when writing to help calm yourself down: The “What I Have” Journal The Gratitude Journal The Journal about “What I Want” The “What I Have” Journal: This journaling exercise is meant to help you realize how fortunate you actually are. At the end of each day, you should write down all of the things in your life that you are grateful for. This will help to put your anxious thoughts in perspective by reminding you that you have many blessings in your life that you often take for granted. The Gratitude Journal: This journaling technique is great for people who are feeling anxious and unsure of their future. By taking the time to reflect on your life and write down those things that you are grateful for, you can help to put your anxious feelings in perspective. The Journal about “What I Want”: Journaling about what you want in your life can be a great way to help you regain a sense of control over your anxious feelings. When you have time to yourself and you have a journal in front of you, try writing down everything that you want in your life.
Eating a healthy, nutritious diet is a good way to reduce your anxiety levels. Foods that are high in protein and healthy fats (like avocado, eggs, fish, nuts, and seeds) have been shown to help the body produce serotonin, the chemical that makes you feel calm and happy. Avoiding sugary and high-carbohydrate snacks and meals can also help you to reduce your anxiety levels as eating foods that are high in sugar can make you feel anxious. As with many other aspects of your health, there are a few different ways to naturally reduce anxiety. It’s up to you to decide what works best for your lifestyle and daily routine. But remember, even though you may feel like you’re battling anxiety alone, you’re not alone in this battle. And with these helpful tips, you can take control of your anxiety and start living a happier life.