How to naturally reduce anxiety: 10 tips

In the kind of society we’ve had to live in, it’s normal to feel anxious. Work, arriving at the end of the month, children’s grades, partner issues, and many other issues can be common worries that cause anxiety.

Everyone has felt stress, but few know how to deal with it. As long as the anxiety does not cause a serious problem, making psychotherapy urgent, it is possible to reduce it thanks to treatments that could be described as more natural.

Let’s take a closer look at the strategies and tools we can use fight naturally against anxiety in our daily life.

    How to naturally reduce anxiety?

    As we have already pointed out, anxiety is a common problem that involves a varying degree of interference in the daily life of many people. Due to the demands of life in society, financial, work, family, and health issues can trigger a series of catastrophic thoughts that cause the person great anxiety, feeling almost helpless about the future and becoming completely paralyzed.

    In the most severe cases, anxiety it becomes a chronic problem, interfering in a profound and very noticeable way on various aspects of life of the person, making them unable to carry out their work, not interacting with all that is necessary with the family or not performing enjoyable activities.

    The person with high levels of anxiety suffers from symptoms such as sweating, upset stomach, nausea, insomnia, and irritability, among others. In these cases, the intervention of a psychologist or psychiatrist becomes extremely necessary and initiates treatment focused on the reduction associated with anxiety.

    Fortunately, in case you are not suffering from this problem too badly, it is possible to follow some guidelines that can help reduce anxiety symptoms significantly. Seeking professional help is never too much, but in milder cases it is possible to take the reins of the problem and begin the process of relieving the anxiety on your own. Then …

    Herbal infusions and remedies

    In popular culture, there is a widespread belief that certain types of plants help relieve stress and bring the body into a state of tranquility. While it is true that in many cases the benefits of some herbs have been exaggerated, it is true that many of them have calming and sedative properties. Among the most used we can find the following:

    1. Valerian

    For thousands of years, in Europe and Asia, this plant has been used in the form of infusion to soothe symptoms of stress.

    Research indicates that this plant influences the amount of the GABA neurotransmitter available in the brain, a substance that is the main inhibitor of the nervous system. The more GABA available, less nerve activation and more relaxation.

    2. Chamomile

    Chamomile, in addition to having benefits on digestion and helping to calm heartburn, has been used as a calming and especially sedative infusion.

    3. Tila

    Like chamomile, lime is a very effective natural remedy for calming the body. It is particularly useful when it comes to a situation in which a great deal of nervousness is generated.Like having to take an exam or a job interview.

    4. Green tea

    It may seem a bit contradictory that a stimulant like tea, which contains caffeine, should be used to reduce anxiety, but the truth is that green tea has certain calming effects and induces greater well-being.

    Indeed, it stimulates the brain neurotransmitters which induce relaxation, thanks to the compound L-theanine. Consuming around 200 milligrams of this substance has been shown to help reduce symptoms of anxiety.

    Physical activity and relaxation

    Being physically active is common enter a state of general well-being and very pleasant relaxation.

    Their physiological explanation is that the brain, after activating the body, releases endorphins, substances that have a calming effect on the body. You could say that endorphins are drugs naturally synthesized by the body, self-made anxiolytics that help cope with daily stress.

    Some of the physical activities that can be practiced to achieve the pleasurable effects of endorphins include:

    5. Sport

    All healthcare institutions recommend playing any sport on a regular basis.

    As the Roman poet Juvénal said wisely, “a healthy mind in a healthy body”, that is to say that a good physical form contributes to a good psychological state and thanks to the sport, we can achieve it.

    Related to what we have already discussed, performing any medium or high intensity exercise contributes to the release of endorphins, bringing you into a state of happiness and well-being.

    Outraged, sweating, the body sweats better, By improving organic functioning which consequently leads to a decrease in anxiety levels.

    But exercising isn’t just good for people with anxiety. It is perfect for people who are feeling sad because it gives them the mood. Additionally, it has been associated with improved cognitive abilities.

    6. Yoga

    Yoga not only involves physical benefits, but also, through this practice, improves the general psychological state.

    Regular practice has been shown to have a positive impact on stress and anxiety, with several scientific articles suggesting this fact.

    Cortisol levels are reduced by this type of practice, A hormone that is released in stressful situations.

    One of the most interesting postures for reducing anxiety is Viparita Karani and involves putting the legs elevated on the wall. The body is in an inverted position, pointing the legs up and having the torso and head on the ground.

    Thanks to this position, the body enters a state of relaxation. improves blood flow to the brain. In addition, it helps to improve breathing, which is very beneficial because good oxygenation of the body results in better organic well-being.

    To achieve this position, the ideal is to go to sleep on the floor and raise your legs, leaning them against a wall, being in this position for 5 to 20 minutes.

    7. Meditation and mindfulness

    Thanks to Buddhism, humanity has been able to benefit from one of the best techniques to calm the body: meditation.

    While it’s something that has been present in several culturesIt was Buddhist cultures that perfected various effective meditation techniques, evolving into modern mindfulness.

    Mindfulness is a meditation technique that basically involves living in the moment and focusing on yourself for about 15 minutes a day.

    Thinking about both the past and the future is stressful. The past can remind us of unpleasant situations or things we are not proud of, while the future can make us fear the uncertainty of not knowing what will happen.

    Mindfulness is based on avoiding such thoughts. To do this, he focuses his attention on simple daily actions that are in progress, such as brushing teeth, brushing the dishes or watching a sunset.

    A good way to get started in this technique is close your eyes, breathe deeply, and focus only on the breath. Attention can be focused on how the air comes in and out, how the diaphragm moves rhythmically, or the position in which this meditation is performed.

    Within minutes you start to feel them so desired and in need of calm and tranquility, take care of your daily stress.

      8. Take a walk in the countryside or on the beach

      Walking, as simple and basic as it sounds, is a very healthy exercise. For this reason, the World Health Organization recommends taking between 8,000 and 10,000 steps per day.

      however, not all places are suitable for walking. Big cities, often full of smog and with passers-by as stressed out as us, they may not be the best place to enjoy a nice and pleasant walk.

      The right places to walk and, at the same time, the tranquility of anguish are the edge of a beach, a forest, the countryside or a park. Sea breeze and vegetation are factors that positively influence mood, And contribute to the reduction of anxiety signs.

        healthy habits

        These are healthy habits to promote in order to benefit from protection against anxiety.

        9. Good nutrition

        For good physical and mental condition, the body needs to be properly nourished. Good nutrition is a fundamental pillar for the proper functioning of our body.

        This is why healthy habits such as eating a full breakfast in the morning, avoiding sugary products, and consuming ultra-processed foods are all factors that help prevent poor psychological health.

        It is very important to introduce fish rich in omega-3 in the diet, because this molecule, in addition to contributing to good cardiovascular health, reduces anxiety levels in the long term.

        10. Heat

        Since time immemorial, Finns have enjoyed their free time in saunas, in which they relax and release tension of his busy life in one of the coldest countries in the world.

        Heat helps improve mood because it can alter the neural circuits involved in releasing the neurotransmitter serotonin, a substance known as the happiness hormone.

        But it’s not just saunas that help reduce stress. Turkish baths and sunbathing also contribute to this effect.

        Bibliographical references:

        • Brantley, J. (2007). Calm anxiety. Find out how mindfulness and compassion can free you from fear and anxiety. Ed. Oniro.
        • Bloom, F. 1994. Psychopharmacology. The fourth generation of progress. Raven Press.
        • Chekroud, SR, Gueorguieva, R., Zheutlin, AB, Paulus, M., Krumholz, HM, Krystal, JH and Chekroud, AM (2018). Association between exercise and mental health in 1.2 million people in the United States between 2011 and 2015: a cross-sectional study. Lancet Psychiatry.
        • Menghini, L., Genovese, S., Epifano, F., Tirillini, B., Ferrante, C. and Leporini, L. (2010). Antiproliferative, protective and antioxidant effects of artichoke, dandelion, turmeric and rosemary extracts and their formulation. International Journal of Immunopathology and Pharmacology, 23 (2): 601-610.
        • Siegel, D. (2010). Brain and mindfulness. Paidós.

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