5 Natural Ways To Calm Anxiety

8/9/2021

According to the Anxiety and Depression Association of America, over 18% of the American population struggle with some form of anxiety at any given time. Coping with stress can be complicated, especially since there’s no single treatment that works for everyone. So, let’s talk about five completely natural ways that you can calm your anxiety today.

1. Meditation & Deep Breathing

Anxiety attacks and persistent anxiety typically come with the same few symptoms. You may notice that your heart rate is twice as fast as expected, that your blood pressure has skyrocketed, and that thoughts are racing through your mind at lightning speed.

Meditation and deep breathing techniques can help you to relieve both the mental and physical symptoms of anxiety. Concentrating on your breathing will bring you back to the present moment and slow your thoughts. And, according to Harvard Health, meditation can also reduce your blood pressure, lower your heart rate, and improve your heart health.

So, start with a brief 2-minute deep breathing meditation session and begin lengthening your sessions as you become accustomed to meditation.

2. Aromatherapy

The essential oils industry in America is booming these days, but these oils might be able to do a little more than make your home smell pleasant. Simply smelling these essential oils through aromatherapy can potentially reduce your symptoms of stress and anxiety.

And, research has revealed that essential oils like lemon, lavender, and rose are most effective for anxious people. All you have to do is squeeze a few drops of your favorite into an essential oil diffuser or in the bathtub and give yourself some time to relax and enjoy the scents!

Note: Carrier oils must mix with some essential oils must be combined if you’re planning to use them on your skin. Be sure to read the label before using your essential oil.

3. Intense Exercise

The last thing you want to do when you’re anxious is strap on your running shoes and go for a run, but it might just be the best thing for relieving your anxiety during the moment. That’s because exercise can help you naturally improve your mood, get rid of pent-up energy, and help you sleep much better at night (great if you have insomnia).

The Anxiety and Depression Association of America states that just about any exercise style can be successful when it comes to calming anxiety. Go for long walks along the canal, lift weights in your living room, follow along with a yoga video, or even play with your dog.

Exercise is excellent for treating and preventing anxiety, so do your best to get at least 150 minutes of exercise each week.

4. Laugh & Smile

When your mind is racing, and negative thoughts have taken over, it’s hard to stay positive and express emotions like happiness or joy. But according to the Mayo Clinic, laughter can improve your mood and relieve the physical tension in your body as well.

So, when you’re feeling anxious, do something that makes you smile. That can be anything from watching your favorite TV show clip on YouTube to spending time playing with your young nieces and nephews in the yard.

5. Limit Caffeine Intake

Have you ever had a few too many cups of coffee (or energy drinks) and gotten the jitters? Maybe it felt like your heart was pounding in your chest and like your mind wouldn’t slow down. That’s because high levels of caffeine can mimic the effects of anxiety. That means caffeine and anxiety are a terrible combination for your mental state.

If you’re predisposed to high levels of anxiety, it’s best to avoid caffeine altogether. However, caffeine may be okay in moderation, such as a few cups of coffee in the morning each day. Just be sure you’re not drinking it too close to bedtime to avoid sleep difficulties.

Since there’s no “one size fits all” for treating anxiety, you may have to experiment with different coping strategies to see what works best for you. Ensure that the ways you try to calm your anxiety are healthy and don’t involve drugs and alcohol. Understand that pressure is complex, and it could take weeks or months to see significant results.

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