Panic attacks, depression, and anxiety are normal human responses to stressful situations. If you’re one of the 40 million adults in the United States who suffer from anxiety, you may be looking for natural ways to find relief. The key is in managing it before it manages you. There are a number of effective ways to treat anxiety naturally at home which will help lessen its symptoms gradually. The primary care setting must be set to cater to the anxiety fear and panic condition which otherwise eventually may deteriorate the mental health condition of the patients.
This article will discuss anxiety treatment at home naturally with various techniques and methods that can help you overcome this challenging condition and live a happy and peaceful life
Here are 10 Proven Methods for How to Cure Anxiety Naturally at Home
1. Cognitive Behavioural Therapy (CBT)
Cognitive behavioral therapy (CBT) is a psychotherapeutic method of treating anxiety disorders by helping a person to change his/her patterns of thinking and behavior.
CBT helps you understand the relationship between thoughts, feelings, and behaviors. It provides you with a better understanding of yourself, your triggers, and the way you respond to those triggers.
It allows you to view problems in a more realistic and constructive way. Cognitive behavioral therapy can be used to treat a wide range of anxiety disorders, phobias, obsessive-compulsive disorders, and other mood disorders.
CBT can help you to learn new ways of thinking that will help you to relax more easily, reduce stress, and feel more in control of your life.
2. Get Regular Exercise
Exercising is not just something you do to lose extra weight or build muscle, it helps you achieve a sense of calmness and well-being in your life.
Physical activity can be the best treatment for anxiety disorders because it helps to regulate the levels of serotonin and endorphin in the body.
People suffering from anxiety should exercise regularly as it helps improve their levels of serotonin and dopamine, which can help relieve symptoms such as depression, irritability, anxiety, panic attacks, impatience, inability to relax, nervousness, and insomnia.
Exercising can also help reduce stress and anxiety because it releases endorphins which are natural mood-enhancing chemicals that are produced in the brain.
Exercise can also help people to get a better night’s sleep which can also help reduce anxiety.
Exercising regularly can help you feel better physically by losing weight which eventually, helps reduce stress and improve your mood, and help you sleep better.
3. Try Natural Supplements
A growing number of people are turning to natural supplements to treat their anxiety symptoms.
St. John’s wort is an herbal supplement that has been used to treat mild to moderate depression, sleep disorders, and anxiety. It is believed to work by increasing serotonin levels in the brain. It is available as an oral tablet or liquid.
Valerian is an herbal supplement that has been used since ancient times to treat anxiety and insomnia. It is believed to work by increasing the amount of GABA in the brain.
Ginseng is an herbal supplement that has been used in traditional Chinese medicine to treat fatigue and stress. It is believed to work by increasing serotonin and dopamine levels.
5-HTP is a nutritional supplement that has been used to treat depression and anxiety. It is believed to work by promoting the production of serotonin in the human body.
There are a number of herbal remedies that have been shown to be effective in reducing anxiety.
Some of the most popular include:
– Valerian root
Herbal remedies can be taken in a variety of forms, such as capsules, tea, or tinctures. It’s important to speak with a doctor before taking any herbs, as some may interact with medications.
4. Nutrition-Based Approaches
If you suffer from anxiety and/or stress, you may also be experiencing issues with digestive health.
Carrying out a food intolerance test may help you to determine if your anxiety is being caused by your diet. Some foods that you may want to avoid include: Dairy products:
Dairy products contain a large amount of tyramine, which is a substance that has been found to trigger migraines and headaches in some people.
Beans and legumes: Beans and legumes contain a high amount of gas-producing carbohydrates, which could cause bloating and digestive issues in some individuals.
Yeast and mold-containing foods: Foods that contain high amounts of yeast and mold include fermented foods, aged cheeses, wine, beer, and some types of bread.
5. Practice Deep-Breathing Exercises
Breathing exercises are a convenient and simple method to calm the mind, reduce stress, and control anxiety.
Breathing in through your nose for 3 seconds and out through your mouth for 6 seconds will help you to relax.
A 4-7-8 breathing exercise is another useful way to calm the mind, reduce stress, and control anxiety. Inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. Repeat this exercise several times.
Another breathing exercise is to sit down in a comfortable position, close your eyes, and focus on your breathing. Breathe naturally, and try to reduce the rate of your breathing. Concentrate on the sound of your breathing.
Diaphragmatic breathing: breath in through your nose, allowing your stomach to expand. As you exhale, tighten your abdominal muscles and allow your stomach to fall back towards your spine. Repeat for 10 breaths.
Square breathing: breathe in for four counts, hold your breath for four counts, breathe out for four counts, and hold your breath for four counts. Repeat for 10 breaths.
6. Meditate Consistently
A growing number of people from all around the world meditate regularly to help relieve stress and anxiety. Meditation is an age-old practice that has been used to treat a wide range of mental illnesses and disorders.
There are many types of meditation, but the most common ones include: –
Yoga: This is a combination of breathing techniques, physical postures, and meditation.
Mantra/affirmation: This involves the use of sound or words to release any negative thoughts and feelings, and replace them with positive ones.
Guided imagery: This method uses visual imagery to help you relax and focus more on positive emotions.
7. Develop Healthy Habits
Anxiety can be triggered by different factors. It can be triggered by things that happen in your present, or it can be triggered by things that happened in the past.
It is important to try to identify what triggers your anxiety and then find ways to cope with those triggers. Some things that you can do to reduce your anxiety are to get enough sleep, eat a healthy diet, exercise, and spend time in nature.
Eating a healthy diet that is low in processed foods, high in fiber, and rich in vitamins and minerals can help to improve anxiety.
Some studies have shown that eating foods rich in omega-3 fatty acids, such as fish or nuts, may help to lessen anxiety symptoms.
You can also try meditating, getting a consistent amount of exercise, and spending time in nature, as these things can help to reduce anxiety as well.
8. Reduce Stress
Amongst all available effective ways to treat anxiety, managing stress is probably the most helpful step, as chronic stress is one of the main triggers of anxiety. If you can find ways to reduce the amount of stress in your life, it may help to lessen your anxiety symptoms.
There are a number of ways to manage stress, such as:
– practicing relaxation techniques like meditation or yoga
– getting regular exercise
– maintaining a healthy diet
– spending time with friends and family
– avoiding stressful situations (if possible)
9. Take Supplements
There are a number of different supplements that have been shown to be effective in reducing anxiety. Some of the most popular supplements for anxiety treatment at home naturally include:
– omega-3 fatty acids
– vitamin B6
Speak with a doctor before taking any supplements, as some may interact with medications.
10. Get Enough Sleep
Sleep plays a crucial role in regulating anxiety. Getting enough sleep can help to reduce anxiety, while not getting enough sleep can contribute to increased anxiety.
Increased levels of cortisol are associated with increased feelings of anxiety, which can cause insomnia.
Sleep deprivation suppresses serotonin production and increases cortisol levels, which can worsen feelings of anxiety.
Getting enough sleep can help to reduce anxiety in the long term.
If you have trouble sleeping, there are a number of things you can do to improve your sleep hygiene, such as:
– avoiding caffeine and alcohol before bedtime
– establishing a regular sleep schedule
– keeping a cool, dark, and quiet bedroom environment
– avoiding screen time (TV, computers, phones) in the hour before bedtime
If you’re struggling with anxiety treatment at home naturally, there are a number of things you can do to ease your symptoms.
Try some of the natural remedies and lifestyle changes listed above to see what works for you and live a happy and healthy life.
With the right techniques and enough determination, you can overcome anxiety and live a happy and peaceful life.
The key is in managing it before it manages you. All the above-mentioned techniques are very effective ways to treat anxiety at home.
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