Monday, October 3, 2022

How To Calm Anxiety Naturally

Don't Miss

Take A Hot Bath With Epsom Salts

Calming Anxiety With Your Bodys Built-in Anti-Anxiety Response 11/30

First, a hot bath is always calming. Second, adding some Epsom salts to the water may help boost your mood and act as natural anxiety relief. These salts contain magnesium sulfate, which may have anxiety-fighting benefits. For example, information published in a 2017 issue of the journal, Nutrients, notes that there is suggestive but inconclusive evidence for a beneficial effect of magnesium supplementation in mild anxiety. As is the case with a lot of research about natural remedies, this one also points to the need for further investigation.

Training Tips For Dog Anxiety

If your dog is anxious, you can try to distract her or help remove her from the situation. Giving your dog a treat or toy, asking her to do tricks, petting her or moving her to a safe space are good solutions in the moment. Calming music and weighted blankets can also help.

Long term, you can try desensitizing your dog to the stressor. For example, if your dog has separation anxiety, practice the activities you normally do before you leave but dont leave. Pick up your keys or your coat, then set them down again. When you do leave, be matter-of-fact about it and dont fuss over saying goodbye your dog. Greet her calmly with no fuss when you come home again, too. You can also practice with short absences, and slowly increase the amount of time youre out. This will help her get used to you coming and going.

Another option is counter-conditioning. To do this, you want to train your dog to associate her triggers with something good. For example, if your dog is afraid of loud noises and something goes off, treat your dog and pet her. This will help her associate loud noises with a good feeling. If you use desensitizing and counter-conditioning together, they can be even more effective.

There are also several alternative remedies for natural calming for dogs to help ease her anxiety. Here are 6 of our favorites.

Tune Into Your Emotions

You can never truly rid yourself of anxiety until you first acknowledge what youre feeling. To do that, try this simple soften, soothe, and allow exercise. Here, Albertson explains:

First, stop what youre doing when you notice youre feeling anxious. Then name the emotion connected with the anxiety . Next, locate where on your body you are feeling the anxiety, such as a tightness in your chest or butterflies in your stomach. Then, try to soften and soothe that area with some type of physical touch. Finally, allow the feelings and sensations to come and go.

Sometimes just sitting with these feelings can help quell the anxiety that accompanies them.

Also Check: Why Are So Many People Depressed

What Causes Poor Coping

What causes poor coping?

Poor coping is often a response to a stressful situation. It can be caused by a number of factors, including:

physical health problems, such as depression and anxiety disorders

social or relational issues, such as bereavement or relationship breakdown

financial concerns

lack of self-confidence

In addition, people who have experienced trauma in the past may find it difficult to cope with stress in the present.

Poor coping is a set of individual traits and behaviors that lead to poorer adjustment.

A persons poor coping style can be described as an internal characteristic or personality trait. Some people are just more prone to negative thinking, depression, anxiety and anger than others. It is possible that some people are genetically programmed to be more sensitive than others.

Poor coping styles may also be learned from parents or other significant people in the persons life. A child who grows up in an environment where anger is expressed frequently will learn how to cope with anger in ways that perpetuate it and make it worse over time.

The most common causes of poor coping include:

Psychological issues, including depression, anxiety and bipolar disorder

Traumatic events such as rape or assault

Physical conditions such as fibromyalgia or chronic fatigue syndrome

There are many factors that can contribute to poor coping skills. It may be due to genetics, environment, or both.

Genetics

Environment

Lack of family and/or friends

Seek Treatment For Anxiety

6 natural ways to calm your anxiety on The Wellness Corner

If you feel that these tips on how to calm anxiety are not offering you enough relief, it may be time to seek professional help. If your anxiety attacks are frequent, or you are constantly worrying about everyday scenarios, professional treatment can help. Similarly, if your anxiety impacts your everyday life and your performance at work, you should consult a professional immediately.

The treatment for anxiety may include psychotherapy, medications, or both. Based on your symptoms, your doctor may prescribe antidepressants or anti-anxiety medications. They may also recommend Cognitive Behavioral Therapy, which will help you track, manage, and prevent your anxiety symptoms better. This will help you understand how to calm anxiety at night and during the day.

Apart from the above, your doctor may also advise you to make certain lifestyle changes. These could include exercising more often, avoiding certain foods, and sleeping on time. Some of these solutions for how to calm anxiety naturally can improve the efficacy of therapy and medicines.

Apart from seeking treatment for anxiety, you should not hesitate to seek support from your loved ones. Sharing your emotions and struggles with your friends and family will help to unburden your brain. Your well-wishers will also understand your situation better and help you out when your mental health is at its lowest.

Read Also: What To Do If You Have An Eating Disorder

Learn How To Manage Your Anxious Thoughts

Anxiety doesn’t come out of the blue. When you have anxiety attacks, it’s often because your mind tends to spiral into negative thoughts – often without your control. Sometimes you can control this anxiety by keeping these thoughts at bay and learning to dismiss triggers that cause you anxiety.

For many, this is easier said than done. But there are many different strategies you can try that may be effective. These include:

A Question Checklist

When you feel anxious, have a checklist on hand of questions to ask yourself about that anxiety experience. The longer the checklist, the more you’ll find that your thoughts become more realistic. Questions that you can use include:

  • Is there a reason to believe something is wrong?
  • What evidence is there that something is wrong?
  • Is there a chance I’m blowing this out of proportion?

Affirmations

Affirmations not for everyone, but those that do use them find them to be very beneficial. Affirmations are things that you say to yourself to make yourself feel better. These include:

  • I’m okay. This is just anxiety and I will get passed this .
  • I have a great life and I’m looking forward to tomorrow.
  • My anxiety won’t control me.

Getting Used to Physical Symptoms

The latter is known as “exposure therapy” and there are countless ways to create exercises that will habituate you to your panic attack triggers.

Wake Up And Smell The Aromatherapy

Aromatherapy is a natural remedy for stress and anxiety thats been in practice for the tune of thousands of years. Through both the sense of smell and skin application, aromatherapy comes in multiple forms.

The National Association for Holistic Aromatherapy recommends clary sage, lavender, neroli, roman chamomile, and rose as natural remedies for anxiety reduction.

Keep in mind that essential oils arent regulated by the FDA. Make sure to shop from reputable sellers.

Read Also: Is Tequila A Stimulant Or Depressant

How To Sleep Better If You Have Anxiety

Getting enough shut-eye every night is vital for both our physical and mental health. When we sleep, our bodies perform a variety of functions, from repairing damaged cells to strengthening our immune systems.17

Sleep is also crucial for our brain as its when it processes all the information weve soaked up during the day and consolidates it into long term memories.18

If you dont get enough sleep every night, youll likely feel lethargic the following day, much more irritable and probably have poorer concentration levels. These can all have a big impact on your everyday life and may make any anxiety youre experiencing seem much worse.

How To Calm Dog Anxiety Naturally

Box breathing relaxation technique: how to calm feelings of stress or anxiety

Dog anxiety is common. It can stop your dog from enjoying normal doggie activities like going for a walk around the neighborhood. So its important to find a way to help her relax and have fun!

While some vets may prescribe your dog pharmaceutical meds they may not be the best choice. Medications for anxiety can have some pretty bad side effects . Luckily, there are lots of remedies that provide natural calming for dogs..

First, heres some background on dog anxiety.

Also Check: What To Do For Postpartum Depression

How Can I Reduce Anxiety Fast

Ok, lets get one thing clear: theres no easy way out of anxiety. Yes, you can reduce your anxiety fast TEMPORARILY, but if you dont attack the root of the problem, it will come back.

For example, if your workload is making you anxious, you can try to reduce your anxiety naturally and it will work. But, you should work on creating a life balance so you help your anxiety problem in the long term.

Settle Into Your Routines

When it comes to sleep, routine is your best friend.

  • Eating at the same time every day helps regulate your circadian rhythms.
  • Eating breakfast signals that its time for your body to wake up.
  • Regular daytime exercise releases endorphins and decreases levels of cortisol, the hormone behind stress.
  • Going to bed at the same time every night teaches your body to get sleepy around the same time.

But if you want to lessen nighttime anxiety, its still important to implement a specific nighttime routine.

You cant expect to go from 100 mph and then suddenly stop, Dr. Albers says. Instead, institute a 30-minute transition between bedtime and the rest of your day.

Try quiet, tech-free activities that reduce your cortisol levels and help ease you into sleep, such as:

  • Taking a bath.
  • Doing yoga stretches.

Recommended Reading: How Ptsd Became A Problem Far Beyond The Battlefield

Develop A Relaxing Bedtime Routine

Its important that you wind down properly and avoid stressful situations in those few hours before you go to sleep.

Developing a bedtime routine is a great way to do this, whether thats choosing to read every night before you sleep, doing some gentle yoga or having a warm bath to soothe your muscles.

Try to go to bed at the same time every night, too, to help maintain a good sleep routine.21

Check Levels Of Magnesium

Drink This To Calm Your Anxiety Naturally and Quickly!

Magnesium is an important mineral in the human body. It plays a role in more than 300 enzyme reactions and helps maintain muscle and nerve function, blood pressure, and the immune system.

Its also one of the minerals that many Americans do not get enough of in their diet.

There have also been several studies that have found that magnesium supplements can help reduce anxiety symptoms, including those related to PMS.

Like with vitamin D, you may want to check your current magnesium levels before supplementing.

You can get magnesium naturally by eating:

  • whole wheat

, but your body doesnt make them on its own. Instead, you get all your omega-3 fatty acids through your diet by eating foods such as fish or flaxseed.

Research, including a 2018 meta-analysis and a 2018 review study, found that omega-3 in the form of fish oil supplements could help ease anxiety.

If youre considering taking omega-3 supplements, you may want to mention this to your healthcare team. They can sometimes interfere with certain prescription medications, such as blood thinners. They may not be recommended for people with certain medical conditions.

You May Like: Are Panic Attacks Common In Pregnancy

Try Mindfulness And Relaxation Techniques

Mindfulness meditation and relaxation techniques can help calm anxiety. These can be useful as a daily practice, or when you feel a spike in anxiety coming on.

“When we practice mindfulness or relaxation techniques, we learn how to calm down feelings of anxiety or not let them get in the way of our lives,” says Alisa Kamis-Brinda, a psychotherapist at Serenity Solutions.

In fact, a 2019 scientific review of 10 studies found that mindfulness-based interventions were more effective than cognitive-behavioral therapy for reducing distress associated with anxiety.

Jonas recommends that people start with guided meditation apps like Headspace or Calm. A 2019 study of college students found that using Calm for just 10 minutes per day reduced stress.

Quick tip: Learn how to practice mindfulness meditation on your own with Insider’s simple guide.

Where Do You Apply Essential Oils For Anxiety

You cant just apply them anywhere and everywhere, no matter how keen you might be for them to help with your anxiety or how good they smell.

There are certain rules to applying essential oils.

For example, oils that are okay to put on your arms and legs, may not be safe to put inside your mouth, nose, eyes or private parts.

Lemongrass, peppermint, and cinnamon bark are prime examples.37

You should never apply essential oils to injured or inflamed skin, as it may make your skin react and worse overall.

Generally speaking, diluted essential oils can be safely applied to the crown of your head, behind the ears, to your neck and to your temples.38

You May Like: Can Mono Cause Panic Attacks

Prioritize Getting A Good Nights Rest

Sleep has been proven time and time again to be an important part of good mental health.

Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the that adults get 7 to 9 hours of sleep every day.

You can make sleep a priority by:

  • only sleeping at night when youre tired
  • not reading or watching television in bed
  • not using your phone, tablet, or computer in bed
  • not tossing and turning in your bed or going to another room if you cant sleep
  • avoiding caffeine, large meals, and nicotine before bedtime
  • keeping your room dark and cool
  • writing down your worries before going to bed
  • going to sleep at the same time each night

When Is Anxiety And Stress Harmful

Calm your anxiety in 2 minutes!

Its possible for people who experience on-going anxiety and stress for a while to develop health issues. Over time, the anxiety and stress can take its toll on their health, making them more susceptible to issues, such as heart disease, high blood pressure, diabetes, depression and panic disorders.10

Anxiety and stress can also become harmful when people develop thoughts about harming themselves or others. In these instances, they should seek medical help as soon as possible. The same applies to if their thoughts are getting in the way of being able to go about their day-to-day life.

Anxiety and stress can be treated and there are many resources, strategies and treatments available to enable people to understand and manage their anxiety and stress levels.

You May Like: A Patient With A History Of Schizophrenia Called Ems

What Causes Panic Attacks

Panic attacks are a symptom of panic disorders. According to the NHS, panic disorders involve feeling anxious, stressed and panicked at any time, for no apparent reason.

They usually happen on a regular basis too.

Panic is the most severe form of anxiety, and worrying about experiencing a new attack can make people feel more on edge and susceptible to having more panic attacks.3

How To Ease Anxiety: 5 Ways To Feel Calmer Right Now

  • Take some deep breaths.
  • When we’re anxious, our breath becomes rapid and shallow. Deep belly breathing helps decrease anxiety by stimulating the bodyâs relaxation response, lowering our heart rate and blood pressure. Itâs a powerful technique that works because we canât breathe deeply and be anxious at the same time. There are many variations to try, including this simple exercise:

    Inhale deeply for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Repeat several times.

  • Go for a walk.
  • Exercise is one of the best anxiety remedies, immediately and long term. Going for a walk creates a diversion from worries and releases muscle tension. Grab your headphones or earbuds on the way out:studies show that listening to music brings its own calming effects.

    Long term, regular exercise triggers the release of feel-good neurochemicals in the brain, building up resilience against stormy emotions. It boosts confidence and mood, and we donât need to run a marathon to feel the benefits. Washing the car, hiking, gardening, a pick-up game â anything that gets us moving counts. Research shows that 30 minutes, 3 to 5 days a week can help to significantly improve anxiety symptoms, but even 10 minutes can make a difference.

  • Sip some chamomile or green tea.
  • Green tea, long used in Chinese medicine to treat depression, contains the amino acid L-theanine, which relieves stress, and reduces blood pressure and muscle tension.

  • Get distracted.
  • Also Check: How To Recognize Ptsd In Veterans

    Take A Social Media Break

    Social media has both positive and negative effects on mental health.

    While it can help foster a sense of community and acceptance with people online, it can also cause you to engage in detrimental habits like doomscrolling, a word that describes an obsession with scrolling through social media and news sites. This exposure to the 24-hour news cycle can be mentally taxing and damaging to your mental health.

    If you think social media is contributing to your anxiety, it can be beneficial to log out, even for a short amount of time.

    In fact, a 2022 study found that a one-week break from social media was enough to improve well-being and reduce depression and anxiety.

    Eating A Healthy Diet

    11 Natural Remedies To Help Calm Anxiety

    A balanced diet rich in fruits, veggies, whole grains, and lean proteins can support brain health.

    Efforts to reduce sugar intake can help, too: Too much sugar can cause your blood sugar to spike and then crash, leading to feelings of anxiety. Skipping meals can have similar effects.

    Specific foods may also support mental health. For example, foods rich in omega-3 fatty acids, zinc, and magnesium have been shown to help with anxiety.

    Read Also: What To Do When Your Spouse Is Depressed

    More articles

    Popular Articles