You’re going about your day when suddenly you feel hot and nauseous, your heart rate increases and it seems hard to breathe. Various negative scenarios may begin playing in your head, such as you or a loved one dying, someone being injured in a car accident or a tree falling on your house while you’re sleeping. You’re experiencing anxiety.
Almost one-third of American adults will struggle with an anxiety disorder at some point in their lives. The manifestations of anxiety can vary from person to person, but in almost all cases, they affect your mental and physical health. While medication can help, many people wish to try alternative therapies and natural remedies for anxiety relief first.
Keep reading to find out how lifestyle changes can help you deal with anxiety.
Lifestyle Changes for Anxiety Relief
Anxiety can be caused by trying to do too many things or feeling like you’re behind everyone else in life or personal accomplishments. Implementing these lifestyle changes can help you focus on what’s most important and get anxiety relief:
- Prioritizing sleep. Sleep is when your body goes through its maintenance and healing cycles, but anxiety can make it hard to fall or stay asleep. Set the stage for a restful night by winding down for an hour or two before bed and giving yourself enough time to get a minimum of 7 hours of sleep.
- Limiting screen time. The blue light phone, computer and TV screens emit can interfere with your natural sleep/wake cycles. Shows that are violent, scary or otherwise disturbing can also increase anxiety.
- Spending more time with friends and family. Social connections are critical for good mental health. Spending time with those you love who make you feel at ease can help you regulate your nervous system and lessen anxiety symptoms.
- Creating a peaceful environment. Seeing piles of clutter or lots of chores to be done can send your brain messages of danger. Tidying up your space and adding a few enjoyable items, such as pictures of loved ones or nature paintings, can help you feel calmer and more settled.
- Learning to set boundaries. The American hustle culture and the value we place on staying busy can have negative implications for your mental health. Saying no to more obligations so you can free up time for things you actually want to do can help.
Carving out dedicated time each day to participate in calming hobbies, such as painting or crocheting, or planning downtime so you can relax and unplug without feeling guilty are also good strategies to try.
The Role of Exercise and Nutrition
Engaging in regular exercise and eating whole foods are two tried-and-true natural anxiety remedies. Exercise releases endorphins, which are feel-good chemicals that can make you feel more relaxed and calmer. Those who deal with restlessness related to anxiety may find cardio and lifting weights provide a positive outlet for those feelings.
Exercising regularly can also increase self-esteem and positive feelings. But be careful not to make it another item on an already full to-do list. If you make working out something you have to do, it can increase negative feelings and anxiety if you have to miss a day.
When it comes to the food you eat, your body needs enough fuel to keep your systems, such as blood sugar and gut health, regulated. Eating the right foods to support these processes can decrease inflammation and support brain function. For example, cutting back on caffeine and replacing your morning coffee with a cup of chamomile tea can help reduce nervousness and irritability. Eating plenty of protein can also help stabilize blood sugar levels, reducing the highs and lows that can worsen physical symptoms of anxiety.
Mindfulness and Relaxation Techniques
Learning to be mindful in your day-to-day life can help you notice when anxiety symptoms are happening so you can identify triggers. Try these at-home anxiety mindfulness and relaxation techniques:
- Focused breathing. Techniques like box breathing — where you inhale, hold, exhale, hold, all for 4 seconds each — can help calm your nervous system, slow your breathing and lower your heart rate, all of which can help when you feel anxiety creeping in. The best part about this technique is that it’s available to you all the time and in any location — you can also practice it without anyone knowing.
- Meditation. You can engage in various types of meditation. For example, meditation might look like focusing on a single part of your body at a time — such as starting at your head and moving one body part at a time until you reach your feet. You can also meditate while coloring or painting without any distractions. Meditation is about focusing your mind on just one thing, making it harder for feelings of anxiety to take hold.
- Visualization. Thinking of a peaceful environment, such as a beach, farm or forest, and imagining what it would look and feel like at that very moment can help shift your attention away from anxiety.
What’s relaxing to one person may not be to another, so experiment with different mindfulness strategies and relaxation techniques to see what works best for you.
Alternative Therapies and Natural Remedies
Alternative therapies, such as acupuncture, Reiki and hypnotherapy, may also be beneficial for those who are struggling with anxiety. Some practitioners may also recommend a variety of herbal teas or supplements, such as chamomile, lavender, valerian root or ashwagandha. However, it’s important to only take herbs or supplements under the supervision of an experienced health care professional who’s aware of any medical conditions you have or other medications you’re taking and monitoring for adverse side effects.
Get Help With Anxiety Today
You don’t have to live with anxiety. If natural remedies aren’t working or you want professional guidance as you try alternative therapies, contact Restore Mental Health today. Our team can help you explore the root cause of your anxiety, and we offer a variety of treatment methods and modalities so you can come up with the plan that’s right for you.
