10 ways to reduce anxiety
We all suffer with anxieties in some form or another. Some are better than hiding it than others, but this doesn’t mean you are alone with your anxiety. Here we look at 10 ways to reduce your anxiety naturally, without the use of medications.
Cut out Alcohol
Alcohol is bad for those with anxiety and can lead to dependency disorders and depression. Alcohol isn’t just bad for your physical health; it can worsen anxiety by changing the level of serotonin (also known as the happy chemical) within the brain. It may make you feel better temporarily but overall, it will contribute more to feelings of stress and anxiety, especially the morning after.
Try CBD Oil
CBD oil is a naturally derived oil from cannabis. Unlike THC, this is very much legal and has been proven to help many anxiety sufferers, calming the mind and reducing stress. When taking a look for the best CBD oil, you want to find a trusted brand to ensure you get your money’s worth and can reap the many benefits of the best CBD oil. Handpicked CBD have compiled their own list of the top 20 CBD oils available to purchase in the UK. Check out their website to find the best CBD oil and everything else you need to know about CBD.
Drink Chamomile Tea
Like many herbal teas, chamomile has been proven to help reduce anxiety symptoms and is a stress-soothing alternative to your daily coffee. It can also help with many of the side effects of anxiety, such as lack of sleep. Pouring yourself a cup of chamomile before bed is a great way to wind down and switch off. This tea is also a great alternative if you’re looking to cut caffeine (see below).
Meditation is key to battling those anxious thoughts and feelings. Many of us that suffer with anxiety usually do so as we aren’t fully present, meaning our brains and emotions are taking over, instead of a rationale head. Whilst meditating won’t cure anxiety on its own, it does help with feeling more present and aware of when anxieties are arising. If we can calm our minds for 10 minutes a day, we are well on the way to a less busy and less anxious mindset.
There have been many studies to show that breathing effectively and mindfully can combat anxiety. This allows our bodies to feel safe, in control and gives us something else to concentrate on other than our anxious thoughts. If you aren’t sure where to start, there are many apps that you can download straight to your phone that provide breathing exercises for every kind of situation, whether you are feeling happy, sad, anxious or angry.
If anxiety is getting the best of you, stopping you from undertaking activities you used to love or affecting your daily life, it may be worth speaking to your GP. Your doctor can be there to speak to you about anxiety and can refer you to other services that may help. It may seem scary speaking to professionals about your thoughts and feelings, but talking therapies can help you understand why you feel a certain way and what can be done to stop the anxiety cycle. These services are completely confidential, so you don’t need to worry about your information being shared.
When you are feeling anxious, stressed or even depressed, exercise is usually the last thing on your mind. Establishing a good exercise routine is difficult and takes time, but fitting in any forms of exercise will help you feel happier, healthier and less anxious. Not only will you be producing happy hormones through exercising, you will have something to look forward to and something to distract you from your worries. Finding a way to get your heart pumping that you love will help significantly with establishing a routine. Whether you choose to go running, join a gym class, do yoga or download an exercise app on your phone or games console (Nintendo Switch have some fun ways to work out on your own or with friends in your own home), there are endless ways to fit exercise into your life.
Caffeine is known for making anxiety worse. If you are already suffering and drink too many cups of coffee in a day, this may be affecting you more than you realise. Not only does it prevent a good night’s sleep (even when consumed hours before bedtime), it also increases the heart rate, leading to further anxious feelings. Many of us are actually addicted to caffeine and it has become so ingrained in our everyday routine that we don’t notice. If you suffer with headaches or become moody and irritated before you get your morning caffeine fix, you may be hooked. Try cutting it out slowly, as doing so too quickly could be a shock to the system.
Establish a Better Sleep Routine
Sleeping is essential for our bodies to work effectively and calmly throughout the day. Often anxiety and sleep are related; as one worsens, so does the other, and this can become a cycle that seems unbreakable. The best thing you can do is establish a great sleep routine which involves sleeping and waking at the same time each day (yes, even at weekends) and cutting out any screen time at least an hour before bed.
Reduce Social Media Time
Social media has a lot to say for the anxieties of today. Not only do we spend hours scrolling mindlessly, there is plenty on social media to leave us feeling anxious. Whether we are comparing ourselves to old friends or celebrities who seem to have the picture-perfect life (trust me, they don’t) or seeing fake news stories or people complaining, this all feeds into our anxious thoughts. Cutting down on social media is a good thing. The Social Dilemma is a documentary on Netflix that can help open your eyes to the world of social media and its users.
There are many ways you can improve your lifestyle to reduce your anxiety naturally. Follow these 10 great tips for a calmer, happier mind.
Posted by: Sarah Dixon | Posted on: December 24, 2020 | Posted in: HEALTH & WELLBEING