In the type of society in which we have had to live, it is normal to feel anxiety. Work, making ends meet, children's grades, relationship problems, and many more issues can lead to frequent concerns that cause you to feel distressed.
Everyone has felt stress, but few know how to deal with it. As long as anxiety does not involve a serious problem, making psychotherapy urgent, it is possible to reduce it through treatments that we could classify as more natural.
Let's take a closer look at what strategies and tools we can use ourselves to combat anxiety naturally in our daily lives.
How to lower anxiety naturally?
As we were already pointing out, anxiety is a frequent problem that involves a variable degree of meddling in the daily life of many people. Due to the exigencies of life in society, finances, work, family, and health problems can start a whole series of catastrophic thoughts that make the person worry excessively, feeling almost helpless before the future and coming to stay. completely paralyzed.
In the most serious cases, anxiety becomes a chronic problem, interfering deeply and very noticeably with various aspects of the person's life, causing them to be unable to adequately carry out their work, not interact as much as necessary with their family or stopping to carry out pleasant activities.
The person with high levels of anxiety suffers symptoms such as sweating, stomach pain, nausea, insomnia, and irritability, among others. In these cases, the intervention of a psychologist or a psychiatrist is extremely necessary, and the initiation of treatment focused on the reduction associated with anxiety.
Fortunately, in case you do not suffer from this problem too severely, it is possible to follow some guidelines that can contribute to reducing anxiety symptoms significantly. Seeking professional help is never out of the question, but in the mildest cases, it is possible to take charge of the problem and start on your own the process of eliminating anxiety. Then ...
Herbal teas and remedies
There is a widespread belief in popular culture that certain types of plants contribute to calming stress and introduce the body to a state of tranquility. Although it is true that in many cases the benefits of some plants 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 Adelaide, this plant has been used as an infusion to calm stress symptoms.
Adelaide Naturopath suggests that this plant influences the amount of the neurotransmitter GABA that is available in the brain, which is the main inhibitor of the nervous system. The higher the GABA available, the less nervous activation, and the greater relaxation.
2. chamomile
Chamomile, in addition to having benefits on digestion and helping to calm heartburn, has been used as a calming infusion and, especially, sedative.
3. Tila
Like chamomile, linden is a very effective natural remedy to calm the body. It is especially useful when dealing with a situation that generates a lot of nervousness, such as having to do an exam or a job interview.
4. Green tea
It may seem somewhat contradictory that a stimulating substance such as tea, which contains caffeine, is used to reduce anxiety, but the truth is that green tea has certain calming effects that induce greater well-being.
This is because it stimulates brain neurotransmitters that induce relaxation, thanks to the compound L-theanine. The consumption of about 200 milligrams of this substance has been shown to contribute to the reduction of anxiety-causing symptoms.
Physical activity and relaxation
After having carried out a physical activity, it is frequent to enter a state of generalized well-being and very pleasant relaxation.
Adelaide Hypnosis, physiological explanation for them is that the brain after the body has been activated, causes endorphins to be released, 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 everyday stress.
Among the physical activities that can be performed to obtain the pleasant effects of endorphins we have:
5. Sport
Every health institution recommends the practice of some type of sport on a regular basis.
'a healthy mind in a healthy body', that is, a good physical shape contributes to a good psychological state and through sport, we can achieve it.
Related to what we have already discussed and what dietitian and keto coach suggests, performing any medium or high-intensity exercise contributes to the release of endorphins, causing you to enter a state of happiness and well-being.
In addition, by sweating, the body perspires better, improving organic function, which consequently reduces anxiety levels.
But exercising is not only good for people who suffer from anxiety. It is perfect for those people who feel sad since it lifts the mood. Furthermore, it has been associated with an improvement in cognitive ability.
6. Yoga
Yoga implies not only physical benefits but also, through this practice, the general psychological state is improved.
Its regular practice has been found to have a positive impact on stress and anxiety, with several scientific articles suggesting this fact.
Through this type of practice the levels of cortisol, a hormone that is released in situations where there is stress, are reduced.
Among the most interesting positions when it comes to reducing anxiety we find the Viparita Karani and it consists of putting the legs raised on the wall. The body is in an inverted position, pointing the legs upwards and having the torso and head on the ground.
Thanks to this position the body enters a state of relaxation, as it improves the circulation of blood to the brain. In addition, it helps to improve breathing, which is very beneficial since good oxygenation of the body translates into better organic well-being.
To perform this pose, the idea is to lie on the floor and raise your legs, leaning them against a wall, being in this position between 5 and 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 has been present in multiple cultures, it is the Buddhist culture that has perfected various effective meditation techniques, evolving into modern Mindfulness.
Mindfulness is a meditation technique that basically consists of living in the moment and concentrating on yourself for 15 minutes a day.
Thinking about both the past and the future is a source of stress. The past can remind us of unpleasant situations or of which we are not proud, while the future can make us fear the uncertainty of not knowing what will happen.
Mindfulness is based on avoiding these kinds of thoughts. To do this, it focuses its attention on simple and daily actions that are being carried out at the moment, such as brushing teeth, washing dishes, or watching a sunset.
A good way to get started with this technique is to close your eyes, take a deep breath, and focus only on your breathing. Attention can be focused on how the air enters and leaves, how the diaphragm moves rhythmically, or the position in which this meditation is done.
In just a few minutes, you begin to feel the so desired and needed calm and tranquility, cure of daily stress.
8. Walk in the country or on the beach
Walking, simple and basic as it may seem, is a very healthy exercise. For this reason, the World Health Organization recommends doing 8,000 to 10,000 steps a day.
However, not all sites are good for walking. Large cities, often smoggy and passers-by as stressed as ourselves, may not be the best place to enjoy a good and pleasant walk.
Good places where you can walk and calm anxiety at the same time are the shore 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 to enjoy protection against anxiety.
9. Good nutrition
For a correct physical and mental state, the body needs to be properly nourished. A good diet is a fundamental pillar for the proper functioning of our body.
That is why healthy habits such as eating a full breakfast in the morning, avoiding sugary products, and consuming ultra-processed foods are factors that contribute to preventing a bad psychological state.
It is very important to introduce omega-3 rich fish into the diet, given that 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 saunas in their free time, where they relax and release the tensions of their busy life in one of the coldest countries in the world.
Heat contributes to improving mood since it can alter the neural circuits involved in the release of the neurotransmitter serotonin, a substance known as the happiness hormone.
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