It is normal to get anxious in certain situations. However, when you start worrying excessively or become tensed without any suitable reason, you are probably suffering from generalized anxiety disorder. Anxiety is not only bad for your mental health. It also affects your physical health.
Persistent anxiety causes emotional, behavioral and physical problems. When anxiety becomes uncontrollable it causes sleeping problems, muscle tightness, nausea, diarrhea and stomach disorders. You always feel restless. Although medications are available for treating anxiety disorders, given the side effects associated with long-term use of pharmaceutical drugs, it is advisable to treat anxiety the natural way.
6 Various Natural Treatments For Anxiety
Practice Deep Breathing And Meditation
Strengthening the relaxation mechanism of the body helps in reducing anxiety naturally. Anxiety can be kept under control by practicing natural relaxation techniques. They help in preventing the nervous system from reacting in situations that make us anxious. Deep breathing and meditation are the most effective relaxation techniques.
Whenever you feel anxious, slowly inhale air through your nose. Breathing from the diaphragm helps in countering the effect of anxiety, and you will start feeling more relaxed. It helps in calming the mind and relaxing the muscles. People susceptible to anxiety should practice deep breathing exercises daily. You can also practice meditation by focusing your mind on your breathing. Regular meditation helps in activating the areas of the brain that helps to calm the mind.
Regular physical exercises are good for the brain. They help in increasing physical stamina and mental energy by stimulating production of brain chemicals that help in controlling the mood. People prone to anxiety should practice moderate cardiovascular activities for at least 30 minutes daily.
Eat A Healthy Diet
What you eat affects your body as well as your mind. People suffering from anxiety should practice healthy eating habits. Eat balanced meals comprising of complex carbohydrates, healthy proteins and a small amount of healthy fats. Carbohydrates are needed for enhancing the serotonin level in the brain.Eat complex carbohydrates such as whole grain cereals, brown rice or brown bread, as the high fiber content in these foods helps in releasing sugar gradually into the bloodstream, thereby helping in maintaining a healthy blood sugar level. Low blood sugar level worsens anxiety.
Cognitive Behavioral Therapy
Cognitive behavioral therapy helps patients to understand the causes of anxiety, identify the factors that trigger anxiety and develop strategies to control anxiety.In addition to progressive muscle relaxation and deep breathing exercises, therapists teach patients how to change their thinking pattern and behavior that help in reducing negative thoughts and fear.
Drink Enough Water
Dehydration tends to worsen the symptoms of anxiety. Water is a natural calming agent. It helps in soothing the body. In a University of Connecticut study, researchers found that even mild dehydration affects mood and increases anxiety. People prone to anxiety should drink about two liters of water daily.
Certain herbs can also benefit people suffering from anxiety. They contain chemicals that help in reducing the symptoms of anxiety by inducing sleep, calming the mind and reducing muscle spasm. Herbs commonly recommended for treating anxiety include Passionflower, kava and valerian.
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