Life can feel unsatisfactory when we can not concentrate on the moment. When our thoughts are consistently elsewhere worrying about the future or reflecting too much on the past, we draw joy from the present moment and forget to take life joyfully. It also makes us stop seeing the beauty of now, leaving us in a constant state of distraction.
Stress can reduce our life expectancy and lead to poor health, so learning natural remedies for anxiety is essential when we feel unpleasant or worried about something that will happen in the future or that has happened to us in the past. This guide will help us analyze anxiety, its symptoms and causes, and the 21 ways in which we can deal with anxiety without the help of doctors or prescriptions.
Anxiety is an undesirable emotional state that reflects an internal confusion that induces a nervous behavior. In other words, it is the feeling of fearing an anticipated event, or reflecting on a memory and allowing it to interrupt the current moment with concern. Once the mind begins to flood with worrying thoughts, the body begins to reflect that concern with several different and unpleasant side effects, such as increased heart rate or tension.
We often feel anxious about presentations, exams or a life-changing event, like having a baby or starting a new career. Anxiety differs from fear in that fear is a reaction: it is often accompanied by a “fight or flight” situation and can be fleeting. On the other hand, anxiety is consistent and much more difficult to control, since we anticipate the next event that is causing the anxiety, or we have experienced the situation that causes us anxiety.
Forms and symptoms of anxiety.
We have heard the saying that life is like a roller coaster, with many ups and downs. The vast majority of us experience “normal” amounts of anxiety when we know that we are about to participate in an event that is outside our comfort zone, or when we are in unwanted life situations (the “disadvantages” of mountain living Russian).
Knowing if we are experiencing these normal “disadvantages” in life in the face of a more serious condition is essential in the way we attack the anxiety we feel. It is a good idea to keep a small journal with us to observe any changes in emotions and physical behavior; when anxiety hits us suddenly, and what causes anxiety.
This will help us establish the reasons behind our anxiety and the events that cause us to start worrying, so we can identify where anxiety comes from and how we can get rid of it. Listed below are the different types of anxiety and their symptoms.
Generalized anxiety disorder
This disorder is experienced when the unrealistic concern harbors most of our thoughts, most of the time, without a specific reason. This is particularly true when there is little or nothing in our life that causes anxiety. It is a constant state of nervousness and interrupts a large part of our lives, reducing our ability to concentrate. Symptoms often include:
- Insomnia; frustration; nervousness feeling out of control
- Fatigue; exhaustion; short energy levels
- Tense muscles, especially in the shoulders, neck and back.
- Problems to concentrate on a task or concentrate.
- Fixation on negative thoughts.
Various forms of anxiety
Panic disorder – Panic attacks are often induced by a rush of disturbing and irrepressible thoughts, which lead to the feeling of uncontrollable panic and fear. Symptoms include:
- High heart rate; palpitations; irregular / fast heartbeat;
- Hot and / or cold flashes; excessive sweating
- Trouble breathing; dizziness
- Chest or stomach pain
- Numbness; weakness in the body
Social Anxiety Disorder – This type of anxiety (AKA, social phobia) occurs within normal, everyday social situations and surrounds the notion of being extremely self-aware. Symptoms include:
- Obsessive thoughts about being judged / observed by others
- Paralyze the fear of public speaking (beyond “normal” anxiety levels)
- Experiencing panic when around unknown people
- Anxiety when thinking about social situations, even when you are not currently in one.
Specific phobias Phobias are powerful feelings of anxiety towards a subject, object, situation, etc. specific. Symptoms include:
- Instant terror before a specific subject / object / etc.
- Know the illogical fear but unable to control an exaggerated negative reaction to his presence.
- Avoid situations that constantly involve what causes fear.
- Restrict yourself in the routine to avoid the dreaded subject.
Post-traumatic stress disorder (PTSD) – Post-traumatic stress disorder is a form of anxiety caused by experiencing a traumatic event. Symptoms include:
- Reliving the event in our mind what has caused us a trauma.
- React to the “triggers” that induce the flashback of the trauma (such as noise, smells, etc.)
- Recurrent anxiety for the trauma that happens again; constant fear that it will happen again
- Emotional alterations in thinking and planning for the future.
Separation anxiety disorder (SAD) – While this type of anxiety is more common in children, it can continue into adulthood if left untreated. SAD is when we experience anxiety to be separated from our home or from people to whom we have created strong emotional bonds. The symptoms are:
- Extreme anxiety when separated from your home or loved ones
- Refusing to leave the home or leaving aside those we have formed adjuncts to
- Recurrent nightmares of home separation / emotional connections
- Headaches, stomachaches or nausea when separated from the main accessory
- The constant worry of losing great attachment.
Substance-induced anxiety disorder – This type of anxiety is only found in those who take medications, prescription drugs or have ingested / inhaled toxic substances.
Anxiety about medical conditions – Like substance-induced anxiety disorder, the anxiety that is experienced through medical conditions is derived from abnormal physical / psychological conditions corrected within our biology.
We may experience many of the different symptoms listed above, depending on the medical condition we have. Investigating our medical condition is relevant to discover if it also causes anxiety.
It is one of the most commonly untreated conditions that the vast majority of the world’s population experiences. Our lives feel stressed because we do not recognize the amount of worry that has consumed us, and learning to get rid of anxiety can be as easy as taking five minutes a day to clear our minds. However, we should not fall into a denial, hard-headed course and believe that our problems can only be solved if we constantly think about solutions.
Anxiety hangs over our heads when our minds are always running; When we are not able to focus on the moment that surrounds us. Knowing that we have difficulties to see the moment and live in it is the first step to resolve our unhappiness, even if we are not aware that we are unhappy.
Steps to control anxiety
Before immersing yourself in the many remedies for anxiety, it is a good idea to become aware of how anxiety affects us and the steps we must take to reduce it forever. They are relatively simple, and following them can greatly improve our mood over time. However, these steps will not work if the anxiety experienced is induced by medications, medications or medical conditions. Such causes must be considered on a biological rather than a psychological scale.
- Study our anxiety – First, let’s know our thoughts. What are we always thinking about? Why do we think? Is there anything we can do to eliminate these thoughts at the moment and, if not, why do we choose to concentrate on them when we can not do anything about them at this time?
- To take action – Decide on a remedy or remedies. We must make sure that we are comforted and help our minds and bodies relax, losing ourselves in the moment and without fear of putting all thoughts aside, as our muscles and heart rate relax.
- Follow a schedule – Once we have decided what remedies to try, we must be consistent in dealing with the remedies. Plan a time every day or every other day to proceed with the remedy. This is when we can modify the remedies we have chosen as well, decide if one is better than another or if we prefer something different. The more consistent we are in the practice of our remedies, the more successful we will be in eliminating our anxiety.
- Involve family or friends Socialize with loved ones. If we tell our family or friends about the new activities or foods / beverages we are taking to relieve the stress of our lives, we are more likely to continue to ship such remedies. This will also provide us with an outlet. If the anxiety we are experiencing is being repressed from within, talking to others helps us a lot so that we can relate to others on our way to healing. In this way, we know that we are not alone.
- Break the cycle – Of unwanted thoughts! After trying a remedy (or more) for up to two weeks, look closely at the stress and anxiety you now experience. It has decreased? Do we feel a little happier? Or are we the same? We may have to change to a different remedy or we may discover that the remedies we have chosen work well for us. In any case, we must evaluate if our anxiety is decreasing and if we can focus better in the moment.
- Let go of the worries Once you find and practice the right remedies, it’s time to put aside all the unwanted thoughts and anxiety that once tormented our bodies and minds! Recognizing a new standing position in events / situations / themes / etc. It is key to renounce our past fears of the future.
21 remedies for anxiety
From teas and reading to nutrition and yoga, there is a correct and incorrect anxiety reducer for all of us. Examine these different remedies that have been shown to reduce anxiety and to adjust to your schedule and lifestyle.
As we become aware of the reactions of our bodies and thought processes, we can determine which of these is right for us.
- Chamomile Also known as Matricaria Recutita, this herb is used in teas and has traditionally been used to help induce a soft sleep. It can be found in many nocturnal teas, which contain a chemical compound that binds to the same brain receptors as valium. Drink chamomile tea if your anxiety keeps you awake at night.
- Green Tea – Originally from the lands of China and the surrounding areas, green tea is known for many health benefits, which include reducing the increase in heart rate and decreasing high blood pressure. If our anxiety is more physical in nature, green tea should help our bodies relax.
- Jumps – Known as an ingredient in beer, hops (hops) contain a sedative compound that really works best without the help of alcohol. As a remedy for anxiety, it can be found as an extract and used with valerian to relax the body and help sleep. Some specialty stores also sell hops with pillows, since their aroma helps keep sleep.
- Valerian Valerian root, which is often found in teas with chamomile, hops or lemon balm, is also a relaxant and helps sleeping for those who suffer from insomnia induced by anxiety. It can be purchased or made in a tincture / oil and taken orally.
- Lemon balm – Taken in the form of a capsule, tincture or tea, lemon balm has been used since the Middle Ages to reduce anxiety and improve sleep. However, too much can increase the effects of anxiety, so if you consider this remedy, start with a low dose and experiment.
- Flower of the Passion This plant has already been approved by the German government as a natural sedative valid for nervous restlessness. It is best taken as tea and can be taken throughout the day instead of other teas intended to improve sleep.
- Aromatherapy Certain aromas can often lean the amount of dopamine present in our brains, which makes us feel calmer and quieter about our world, although not at the levels that pharmaceutical drugs do. However, for many of us, just a little is enough to improve our mood and put us in a less worrisome state. Lavender, Rose, Orange, Lemon, Sandalwood and Clary Sage are the most common scents that help relieve anxiety. Discover which one puts you in your ideal state of being.
- Breakfast – Too often, our schedules make us fly in the morning, especially if we have children. Taking a few extra minutes to sit and enjoy a decent meal full of nutrients, even if it’s just fruit and yogurt or a granola bar, will help improve our overall mood at the start of our day. Anxiety can be felt by lack of food, which causes our bodies to increase blood pressure or become shaky due to a lack of nutrients. This causes us to worry about ourselves when feeling the sensations of fasting.
- Heat therapy Finding a good sauna or hot tub can be the simple solution our body needs to eliminate that additional anxiety. The heat naturally loosens the muscles and can help decrease our heart rate, improving circulation, as well as our ability to breathe more effectively. Taking 10 to 20 minutes three to four times a week in a sauna or Jacuzzi can greatly improve our mood and health.
- Mindfulness meditation – Our thoughts are constantly transmitting things we must do, things we have done or negative thoughts when we reflect on the mistakes we have made or believe we will make. This is when we should consider stopping and “smelling the roses”. Find a place that is beautiful, like a park or even our backyard, and be aware of everything around you. Discard thoughts that are not here and now, and put all your attention on nature. As random thoughts enter our mind, write them down, rationalize a solution for them and then discard them.
- Guided Meditation If conscious meditation does not do it for us, it may be easier to follow a guided meditation. This works very well to reduce anxiety because our minds concentrate on the words and commands of the often gentle voice that pushes us into a deep state of mind. Following one before bedtime is also an excellent way to fall into a peaceful rest.
- Breathing exercises – Sometimes we can forget that every cell in our body needs oxygen. Practicing breathing exercises can help our lungs to do their work more effectively. A common and effective breathing exercise is known as 4-7-8 yoga breathing. Basically, we inhale four accounts, exhale four accounts, inhale seven, exhale seven, inhale eight, exhale eight. Practice this four times in a row, and our bodies will naturally feel more relaxed when our mind concentrates on one simple thing: breathing.
- Give up smoking – We all know the horrible side effects of smoking in our bodies. This simple natural remedy pushes us in a healthier direction, freeing our body of toxins that interfere with our brains and organs, which makes us feel better in general.
- Stop drinking coffee Most of us drink coffee, whether we work in an office or perform manual labor, and caffeine increases our heart rate and blood pressure over time and makes us feel restless. To alleviate the restlessness, try switching to decaffeinated or throwing coffee from our diets all together.
- Prioritize the dream “I’ll sleep when I’m dead,” is a common phrase that older generations like to push when they justify not getting enough sleep. The truth is that our bodies are designed to sleep. We are not robots, and our brains are still active when we sleep instead of when we are dead. Sleep is necessary not only to rest our muscles, but to relieve the stress of the mind. It is when our immune system can focus on healing. Ensuring that we get the right amount of sleep is essential for a happy, healthy lifestyle without anxiety. Once the lack of sleep is established, our ability to concentrate is exhausted throughout the day.
- Exercise Exercise naturally releases dopamine in our brain, the pleasure hormone, which makes us feel good about ourselves, our bodies and our ability to complete the difficult task of exercise. It improves our mood, our mind and improves health. The mind and the body are connected; none can work without the other. Caring for one will ultimately affect the other, and exercising the body will help the mind to feel better. Take 150 minutes a week to concentrate on your body, leaving aside all those thoughts that cause anxiety.
- Catastrophic end – Just stop thinking about the worst outcome of a given situation. Anxiety is often derived from these kinds of thoughts, and if we can become more optimistic in general, we can begin to relieve our mind of the tensions that unnecessary worries bring us. Instead, think of the best possible results, or just concentrate on the here and now. We never know what the future holds.
- Avoid sedatives. Pharmaceutical sedatives, that is. These often come with side effects and some may even lead to an increase in anxiety. Avoid them at all costs. Although many can help us sleep, it does not mean that the quality of our sleep has improved.
- Yoga – Combining breathing techniques with improved muscle movement is a wonderful reducer of anxiety. Not only are we improving the health of our bodies, making them thinner and stronger, we are also improving our lungs and blood flow.
- Nutritional intake – Reduce the consumption of sugary breakfasts and coffee. Change sandwiches from fries to fruits. Taking a solid look at our diets is essential if we are ready to alleviate the anxiety in our lives. Often, high fats and sugars lead to health problems, and health problems induce anxiety.
- Read – Tired of the real world? Grab a fantasy novel, a mystery or any genre that suits your personality. Those of us who read often find a boost of encouragement from the worlds we travel in our heads created by authors. It is an opportunity to escape from our problems for a few minutes or hours at a time, and slip into a realm of other characters with whom we can fantasize; I wonder about.
Each home remedy for anxiety is unique. There are probably one, two, maybe even three that are suitable for our lifestyle and needs.
Anxiety is an annoyance and, often, we only need an essential daily impulse so that we can complete the tasks we have set ourselves.
Remember that all these remedies take time, even tea, to be reserved for ourselves. Making sure we stay happy should be a top priority if we want to keep the beings we love happy in our lives. How can we make our children, parents or loved ones happy if we suffer the torments of anxiety?
Every day, whether it is ten minutes or 60 minutes, we must take some time and create a happy and healthy mental state. Take those extra minutes of sleep if necessary. Stay in the gym for another half hour if you feel like it. Stay happy, healthy and know how to deal with the stress that life throws at you.
REMEDIES AND TREATMENTS