5 Tips for Reducing Anxiety Naturally
If you’re prone to anxiety, you know how overwhelming it can feel. While talking to a mental health professional is an important way of treating anxiety, it’s also good to have techniques you can use both in the moment and as lifestyle changes that can reduce your anxiety naturally. Here are five ways to be kind to your mental health and self-soothe stress.
1. Practice mindfulness
Mindfulness meditation involves bringing your attention to the present moment in both your mind and body. It’s about observing your thoughts and bodily sensations as they come and go. Research has shown that regular mindfulness practice can significantly reduce anxiety levels by keeping you grounded instead of focusing on an unchangeable past or an unpredictable future.
To start practicing mindfulness, sit or lie comfortably in a quiet place. Close your eyes and focus on your breath, noticing how each inhale and exhale feels. When your mind wanders, gently bring your attention back to your breath without criticizing yourself.
2. Try controlled breathing
Anxiety gets much worse when your breath is quick and shallow. Next time you’re feeling stressed, try a deep breathing exercise. The 4-7-8 breathing technique involves breathing in deep through your nose for a count of four, holding for a count of seven, and exhaling through your mouth for a count of eight. You can also try box breathing, which means breathing, holding, exhaling, and holding, all for a count of four. Try these breathing exercises just for a few minutes or until you’re more relaxed.
3. Get into a good sleep routine
A lack of sleep can exacerbate anxiety symptoms and deeply affect your mental health. Establishing healthy sleep habits can improve the quality and duration of your sleep, leading to better mood regulation and reduced anxiety. Start by going to bed and waking up at the same time each day, even on weekends. Start winding down before bedtime by creating a relaxing routine, such as taking a warm bath, reading a book, or practicing gentle yoga. Minimize exposure to screens and stimulating activities before bed, as they can make it hard to fall asleep.
4. Limit caffeine and alcohol intake
While drinking these might lift your mood in the immediacy, in the long run, they can be worse for your anxiety. Caffeine is a stimulant that can increase heart rate, making you feel jittery and nervous. Alcohol is a depressant that can disrupt your sleep and lead to worse anxiety the day after drinking. Consider limiting how much alcohol or caffeine you consume, especially if you notice that they contribute to your anxiety levels. Instead, opt for soothing herbal teas, mocktails, or decaffeinated sodas.
5. Exercise regularly
Exercise is an important component of mental health. Physical activity releases endorphins and reduces stress hormones like cortisol. You don’t need to suddenly start intense workouts if that isn’t your thing. Find activities you enjoy: walking, hiking, cycling, yoga, and dancing are just a few low-impact exercises. Aim for at least 30 minutes of moderate exercise most days of the week. If you’re feeling really stressed, try taking a moment to just walk around the block.
Are you struggling with anxiety?
If your anxiety is persistent and doesn’t always go away with natural remedies, it might be time to see a mental health professional. Your anxiety could be caused by unresolved trauma or another underlying issue or be a symptom of a different mental health disorder, such as obsessive-compulsive disorder. Your therapist will work with you to develop a treatment plan, which may include specific types of therapy or medication. In therapy, you’ll learn how to cope with your stress healthily and manage negative thinking patterns that contribute to stress.
To find out more about how anxiety therapy can help you reduce your anxiety, please reach out to us.
