Life can get overwhelming, leaving us feeling anxious and uneasy. But there's good news! We can find comfort and relief right at home, using natural remedies that are gentle and effective. Let's explore what anxiety is, how it affects us, common signs to look out for, and five easy ways to calm those anxious feelings. Together, we'll discover the power of simple home remedies to bring peace to our hearts and minds.
Understanding Anxiety
Anxiety is when we feel worried or afraid, even when there's no real danger. It's like having a stormy cloud hanging over us, making it hard to enjoy life. Anxiety can come in different shapes and sizes, but it's something all people experience at some point. Anxiety disorders will affect around 31% of adults across their lifetime. From generalized anxiety disorder (GAD) to panic disorder and social anxiety, anxiety manifests in various forms, affecting people of all ages and backgrounds.
How Anxiety Affects Us?
Anxiety doesn't just mess with our minds—it can affect our bodies too. It might make us feel tense, restless, or even sick. We might have trouble sleeping or feel tired all the time. Anxiety can get in the way of doing things we enjoy and living life to the fullest.
Common Symptoms of Anxiety
- Feeling worried all the time
- Being restless or easily annoyed
- Trouble concentrating
- Tense muscles or headaches
- A fast heartbeat or feeling dizzy
- Breathing fast or feeling like we can't catch our breath
- Sweating or shaking
- Feeling tired all the time
Natural Home Remedies for Anxiety
1. Take Deep Breaths
When anxiety hits, try taking slow, deep breaths. Breathe in through your nose and out through your mouth. It can help calm your mind and relax your body, making you feel more at ease. Take time to relax and unwind every day. Try meditation, deep breathing, or listening to calming music. Find what works for you and make it a regular habit.
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Box breathing is easy and quick to learn. Anyone can practise this technique and it’s useful in stressful situations when you want to recenter yourself or improve concentration.
Four Steps to Master Box Breathing
Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.
Repeat this exercise as many times as you can. Thirty seconds of deep breathing will help you feel more relaxed and in control.
2. Sip Herbal Tea
Chamomile tea is like a warm hug for your insides. It's known for its calming effects, helping to soothe anxious feelings. Brew yourself a cup whenever you need a moment of calm.Try some different teas! Certain types of tea, like herbal and decaffeinated ones, are known for their natural calming effects on anxiety. Teas like kava, chamomile, and lavender are popular choices. Chamomile tea contains something called apigenin, an antioxidant that can help ease anxiety by affecting certain receptors in your brain. Lavender is another great option, known to soothe anxiety, restlessness, and sleep troubles.
3. Get Moving
Exercise isn't just good for your body—it's great for your mind too! Even just a short walk outside can help clear your head and lift your spirits. Find an activity you enjoy and make it a regular part of your routine. A 2021 study found that people with physically active lifestyles have about a 60% lower chance of developing anxiety symptoms.
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“Spending time in nature can lower your stress levels and increase your sense of well-being. The sound of the waves can be therapeutic as well as trees and birds chirping. Finding your natural environment can bring inner peace.” - Karmen Smith
4. Acupuncture
It involves stimulating specific points on the body by inserting thin needles into the skin. Studies suggest it can alleviate anxiety symptoms, especially in people with Generalized Anxiety Disorder (GAD). Research indicates that acupuncture may work faster than traditional anti-anxiety medications, particularly within the first six weeks of treatment. Safety precautions include seeking treatment from experienced practitioners who use clean needles to prevent potential side effects.
5. Aromatherapy
Iinvolv inhalation of essential oils, offers a natural method for anxiety relief. Research suggests that essential oils, especially citrus varieties, can effectively reduce anxiety. However, it's essential to exercise caution and consider individual sensitivities when using aromatherapy for anxiety management.
6. Get Enough Minerals
A lot of people don’t get enough magnesium in their diet, even though studies suggest it could help with anxiety. You can find magnesium in foods like almonds, black beans, cashews, dark chocolate, spinach, whole wheat, and quinoa. If you're not getting enough from food, you can take a supplement. But before you start taking any new vitamins or supplements, talk to your doctor to make sure it's safe and won’t interfere with any other medications you’re taking.
Check Your Vitamin D Levels for Low Levels - Vitamin D affects serotonin levels, which can help improve your mood and keep you calm. Some studies suggest that not having enough vitamin D might be linked to anxiety and depression. You can increase your vitamin D levels by spending time outside in the sun, eating fish with omega-3 fatty acids, making sure you eat foods with added vitamin D, or taking a supplement with consultation with your doctor.
Vitamin B is important for your health, and they might help with anxiety because they help your body handle stress.You can usually get enough B vitamins from your diet, but it might be hard for some people, like vegans or vegetarians. In that case, it might be helpful to take a supplement. Some studies have found that low levels of B12 might be linked to depression and anxiety, so it’s worth talking to your doctor about.
7. Eat Well
What we eat can affect how we feel. Try to eat balanced meals with plenty of fruits, veggies, and whole grains. Avoid too much caffeine and junk food, as they can make anxiety worse.Studies have shown that the physical symptoms stemming from caffeine intake can include shakiness and a rapid heartbeat, both of which are symptoms of, and can induce anxiety and panic attacks.
Conclusion
Anxiety might feel overwhelming, but there are simple ways to find peace and calm. By trying out these natural remedies at home—like deep breathing, herbal tea, exercise, healthy eating, and relaxation techniques—you can start to feel more in control. Remember, it's okay to ask for help if you need it. Together, let's take small steps towards a calmer,and happier life. You've got this!
At Rocket Health, we provide online psychotherapy that is judgement-free and highly effective. Schedule a session with our mental health experts today to devise treatment plans that are individualised and highly effective.
References
Any anxiety disorder. (n.d.). National Institute of Mental Health (NIMH).
https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
Acupuncture: What you need to know. (n.d.). NCCIH.
https://www.nccih.nih.gov/health/acupuncture-what-you-need-to-know
Booth, S. (2023, December 1). Should you try acupuncture for anxiety? Health.
https://www.health.com/condition/anxiety/acupuncture-for-anxiety
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