Anxiety is a normal response to acute stress or threatening situations and according to Wikipedia, it’s often referred to as the “fight or flight” mechanism or response causing fear or apprehension. Everyone experiences it from time to time, right, but it’s usually short-lived? But, what if it’s not short-lived and persists? You’ll then will want to know about the Natural Remedies To Anxiety. Symptoms can range from nervousness and tension in the muscles, all the way to debilitating panic attacks and chest pains, found a University of Michigan Health Services “Anxiety Disorders and Panic Attacks” Review. Or, the symptoms could be simple butterflies in the stomach to the other extreme of a racing heart.
There are many different types of anxiety disorders and all are the most prevalent mental health conditions. The National Alliance on Mental Illness (NAMI), in a 2017 “Anxiety Disorders” research, found that over 40 million adults in the U.S., or 19.1 percent, have an anxiety disorder. Meanwhile, approximately 7 percent of children aged 3-17 experience issues with anxiety each year.
In the case of an anxiety disorder, the feeling of fear may be with you all the time. It is intense and sometimes debilitating, as well. This type of fear anxiety may even cause you to stop doing things you enjoy. Anxiety disorders are the most common form of emotional disorder and can affect anyone at any age. According to the American Psychiatric Association (APA) 2017 “What Are Anxiety Disorders?” study, women are more likely than men to be diagnosed with an anxiety disorder, even as high as 50 percent greater chance. Some people are more prone to anxiety disorders than others.
Type A busy high-strung personalities have a greater risk of developing anxiety disorders found a Mayo Clinic 2018 “Anxiety Disorder” study. According to the CDC, one out of every five Americans struggles with mental illness. It’s estimated, according to the Anxiety and Depression Association Of America “Facts & Statistics” research, anxiety affects over 40 million adults in the United States, making it the most commonly diagnosed mood disorder.
Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your quality of life and your ability to function. In fact, according to the National Institutes of Health (NIH) 2018 “Anxiety Disorder Overview”, there are a number of anxiety disorders, including generalized anxiety disorder (GAD), excessive compulsive disorder (OCD), social anxiety disorder (SAD), and panic disorder or attack (PD).
GAD is characterized by persistent and excessive worry about a number of different things according to research from the Anxiety and Depression Association of America (ADAA) study on “Generalized Anxiety Disorder (GAD)”.
People with GAD may anticipate disaster and may be overly concerned about money, health, family, work, or other issues. Individuals with GAD find it difficult to control their worry. They may worry more than seems warranted about actual events or may expect the worst even when there is no apparent reason for concern.
GAD affects 6.8 million adults, or 3.1 percent of the U.S. population, in any given year per an ADAA “Facts & Statistics” survey. Symptoms usually include increased heart rate, rapid breathing, restlessness, trouble concentrating, difficulty falling asleep. OCD, according to a 2019 NIH “Obsessive-Compulsive Disorder” study, is a common, chronic, and long-lasting disorder in which a person has uncontrollable, reoccurring thoughts or obsessions and/or behaviors or compulsions that he or she feels the urge to repeat over and over. Obsessions include fear of germs or contamination, unwanted forbidden or taboo thoughts involving sex, religion, or harm, aggressive thoughts towards others or self, and having things symmetrical or in a perfect order.
Common compulsions can include excessive cleaning and/or hand washing, ordering and arranging things in a particular, precise way, repeatedly checking on things, such as repeatedly checking to see if the door is locked or that the oven is off, and compulsive counting.
One rather unusual environmental factor in OCD development is, in some cases, children may develop OCD or OCD symptoms following a streptococcal infection, which is called Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections (PANDAS), according to a NIH 2019 “PANDAS—Questions and Answers” research.
According to a 29017 NIH “Obsessive-Compulsive Disorder (OCD)” study, an estimated 1.2 percent of U.S. adults had OCD in the past year and was higher for females (1.8 percent) than for males (0.5 percent). SAD is a phobia anxiety disorder which involves high levels of anxiety, fear and avoidance of social situations in the environment due to feelings of embarrassment, self-consciousness and concern about being judged or viewed negatively by others, according to a 2008 Neuropsychiatric Disease and Treatment (NIH) study.
This concept features an interaction between a predisposition towards a disorder (diathesis) and environmental disturbances of both nature and nurture, or stress. The greater the underlying genetic vulnerability toward a particular disorder, the less stress is needed to trigger associated problem behaviors with gene-environment interactions in mental disorders per a 2004 World Psychiatry study reviewed by the NIH.
An estimated 7.1 percent of U.S. adults had SAD in the past year per a 2017 NIH “Social Anxiety Disorder” review. Past year prevalence of social anxiety disorder among adults was higher for females (8.0 percent) than for males (6.1 percent). A panic attack or panic disorder (PD) is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause and can occur without warning, acccording to a Mayo Clinic 2018 “Panic Attacks and Panic Disorder” review.
Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying. Although panic attacks themselves aren’t life-threatening, they can be frightening and significantly affect your quality of life. According to the ADAA “Facts & Statistics” survey PD affects 6 million adults, or 2.7 percent of the U.S. population. Women are twice as likely to be affected as men. One of the worst things about panic attacks is the intense fear that you’ll have another one.
You may fear having panic attacks so much that you avoid certain situations where they may occur. Some research, like this 2002 Dialogues of Clinical Neuroscience reviewed by the NIH, suggests that your body’s natural reaction to anxiety and fear, or fight-or-flight response to danger, is involved in panic attacks. But it’s also unknown why a panic attack occurs when there’s no obvious danger present.
But, what is known, according to a 2011 Southern Methodist University “Out-Of-The-Blue Panic Attacks Aren’t Without Warning: Body Sends Signals For Hour Before” study, is “out-of-the-blue” panic attacks aren’t without warning since your body will sends signals for an hour before in the form of significant physiological instability such as respiration and heart rate, and in the actual research, one hour before patients reported feeling a panic attack. What makes understand panic attacks and their origins can be very complicated. For example, there’s the “fear of fear” syndrome which maintains or perpetuates panic attacks and panic symptoms, which becomes a vicious cycle according to the American Psychological Association (APA) PsycNET 2008 “Panic Disorder and Agoraphobia” study.
In other words, you experience an increased heart rate, which you interpret as negative, which makes you feel anxious, which further makes your heart rate increase and it often spirals from there. These associations may almost happen automatically, even without conscious thought, but this is what is likely going on behind the scenes.
Anxiety can be a disabling condition that’s accompanied by long-term stress, depression, and a decline in overall health, as discussed in our “Natural Remedies To Depression” article. The exact causes of anxiety disorders are unknown. According to a 2018 NIH “Anxiety Disorder” study, researchers believe that a combination of genetic and environmental factors may play a role.
One PLOS|ONE 2015 “Generalised Anxiety Disorder – A Twin Study of Genetic Architecture, Genome-Wide Association and Differential Gene Expression” study found that suggests a specific gene may be involved in the development of anxiety-related conditions, such as generalized anxiety disorder The authors, per a NIH 2018 “Anxiety Disorders” study, believe that both genetic and non-genetic factors play a part.
One example of environmental influences would be in the case of SAD, as discussed above. Brain chemistry is also being studied as a possible cause. The areas of your brain that control your fear response may be involved according to a ScienceDaily review on the amygdala, an almond-shape set of neurons located deep in the brain’s medial temporal lobe, shown to play a key role in the processing of emotions. Per a ScienceDaily “Amygala” review conditions such as anxiety, autism, depression, post-traumatic stress disorder, and phobias are suspected of being linked to abnormal functioning of the amygdala, owing to damage, developmental problems, or neurotransmitter imbalance.
Your hippocampus part of the brain may also affect your risk of developing an anxiety disorder according to NIH “Anxiety Disorder”research. The hippocampus is a region of your brain that’s involved in storing memories of past threatening life events such as child abuse and soldiers suffering from PTSD (post traumatic stress disorder), found a 2014 NIH “Consequences of Child Abuse and Neglect” study.
The ADAA “Facts & Statistics” research has shown that PTSD affects 7.7 million adults, or 3.5 percent of the U.S. population. Life-threatening events such as childhood sexual abuse is a strong predictor of lifetime likelihood for developing PTSD , found a NIH “Anxiety Disorder” review. Actually sexual assault and rape is the most likely trigger of PTSD according to the NIMH. A 2006 McGill Journal of Medicine (NIH) study found that through victim-blaming attitudes and the perpetuation of rape myths and the physical and emotional pain that follows, all result in anxiety disorders later in life.
65 percent of men and 45.9 percent of women who are raped will develop the disorder according to ADAA “Facts and Statistics” survey research. Women are more likely to be affected than men, determined a NIH “Anxiety Disorder” study. The hippocampus appears to be smaller in people who’ve experienced child abuse or served in combat. One NIH “Consequences of Child Abuse and Neglect” study found that the more times children experience abuse or neglect, the worse are the outcomes in terms of experiencing anxiety disorders.
Anxiety disorder can present itself as physical symptoms like nausea, vomiting, diarrhea, sweating, shortness of breath, and heart palpitations, which are all very real, according to this Harvard Medical School 2010 “Pain, anxiety, and depression” study “Anxiety and Physical Illness”. Anxiety disorders can also contribute to many chronic diseases, even when treated with conventional medications per the Center of Disease Control (CDC) 2012 “Mental Health and Chronic Diseases” research.
Ongoing research, according to a NIH “Chronic Illness & Mental Health” study, is also exploring whether physiological changes seen in anxiety and depression may play a role in increasing the risk of physical illness. According to a 2018 “Anxiety Disorder” study, In people with these conditions scientists have found changes in the way several different systems in the body function, all of which can have an impact on physical health.
Signs of increased inflammation, changes in the control of heart rate and blood circulation, abnormalities in stress hormones, and metabolic changes typical of those seen in people at risk for diabetes, are all symptoms of stress and anxiety-related diseases caused by inflammation according to a 2017 Frontiers of Human Neuroscience (NIH) study.
A 2009 study published in the Journal of Pain reviewed by NIH relates that understanding and treating anxiety can often improve the outcome of chronic disease, such as GI tract problems and heart disease, or even migraines can prevent high anxiety and thoughts of suicide.
In the Nurses’ 2014 Health Study published in the American Journal Geriatric Psychiatry reviewed by the NIH, women with the highest levels of phobic anxiety were 59 percent more likely to have a heart attack, and 31 percent more likely to die from one, than women with the lowest anxiety levels.
Data from 3,300 postmenopausal women in a 2007 Archival General Psychiatry study reviewed by NIH, showed that a history of full-blown panic attacks tripled the risk of a coronary event or stroke. According to a 2011 Mind Brain study reviewed by the NIH found anxiety disorders constitute a sizeable worldwide health burden with profound social and economic consequences.
The symptoms are wide ranging; from hyper-arousal to difficulties with concentrating, found a 2013 Frontiers In Human Neuroscience (NIH) study. This latter effect falls under the broad category of altered cognitive performance. According to a 2017 Current Psychiatry Report (NIH) study among both men and women with established heart disease, those suffering from an anxiety disorder were twice as likely to have a heart attack as those with no history of anxiety disorders .
According to a 2011 Mind Brain (NIH) study, anxiety disorders constitute a sizeable worldwide health burden with profound social and economic consequences. The symptoms are wide-ranging; from hyper-arousal to difficulties with concentrating. This latter effect falls under the broad category of altered cognitive performance. . It is known, according to a 2012 Neurology Clinical Practice (NIH) study, anxiety also plays a role in somatic symptom disorder, which is characterized by physical symptoms such as pain, nausea, weakness, or dizziness that have no apparent physical cause.
According to ADAA 2016 “Chronic Pain” study, some people with prolonged anxiety will also suffer a diagnosed chronic pain disease such as arthritis or fibromyalgia.. A BMJ “Gut” study reviewed by the NIH, of subjects with gastroenteritis, or inflammation of the digestive tract, found an association between high anxiety levels and the development of IBS following a bowel infection.
In several studies involving COPD patients, anxiety has been associated with more frequent hospitalization and with more severe distress at every level of lung function . A systematic review of 20 studies in a 2014 Journal of Thoracic Disease, confirmed by the NIH, has shown that depression and anxiety increases the risk of hospitalization for COPD patients.
That’s why we should use Natural Remedies To Anxiety for not only anxiety but also depression and other mood disorders which will address the root of the problem instead of providing a temporary fix, or just mask your symptoms with the use of medications.
In fact, anxiety can affect people of all ages, with a lifetime prevalence between 4.3 percent to 5.9 percent. In addition, a 2016 Case Reports in Psychiatry study confirmed by the NIH 40 percent to 60 percent of people with anxiety also experience depression, which makes it an even more serious and difficult condition to treat properly. And research shows that people with anxiety cannot successfully achieve short or long term remission, with remission rates remaining as low as 38 percent after five years found a 2011 Journal of Clinical Psychopharmacology study reviewed by the NIH.
There are many things that can trigger anxiety besides stress, that is normally brought on by fear or danger. As mentioned previously, experiencing traumatic life experiences as a child or as an adult causes anxiety. Others are thyroid problems, having an unhealthy nutrient-deficient diet, or eating fatty foods or too many inflammatory foods such as caffeine, sugar, and drinking excessive alcohol, as indicated by a 2013 International Journal of Endocrinology (NIH) study. Another is dysfunctional release of the hormone serotonin, and general hormone imbalance, causing adrenal fatigue, or, low levels of progesterone, the calming hormone, per a 2014 Endocrine (NIH) study.
Metabolic issues, like blood sugar imbalance, diabetes, or chronic inflammation, can trigger anxiety disorders according to a 2015 Proceedings of the National Academy of Science (NIH) study. Both types 1 and 2 diabetes are associated with increased risks of age-related decay in cognitive function and mood disorders, especially depression. A 1992 Acta Obstetrics Gynecological Scandanavian study reviewed by NIH found use of oral contraceptives caused panic disorders.
And finally 2 more, having viruses-like gut infections, parasites, and Lyme disease. A 2018 Healthcare (Basel) study reviewed by the NIH found lyme disease causes mental symptoms and bipolar disorder, depression, anxiety disorders, panic disorder, social anxiety disorder, generalized anxiety disorder, and post traumatic stress disorder. One study in a 2007 Brain Behavior Immunity Journal (NIH) has shown that gastrointestinal bacterial infections lead to enhanced anxiety-like behavior in mice.
Moderate Physical Activity
Feel energized, release endorphins and work through your stress by getting regular exercise. Exercise releases various neurotransmitters such as endorphins, the pleasure hormone, which attach to your brain’s opiate receptors, lowering your perception of pain and flooding your brain with feelings of euphoria, per a NIH 2009 “Physical Activity May Reduce Depression Symptoms” study.
Exercise or physical activity is another one of the major Natural Remedies of Anxiety. Studies show that aerobic exercise like jogging, swimming, and walking, performed at moderate intensity, is best for lowering anxiety. Aim for a 30-minute session 5 times a week or if that’s not possible do as much as you can at a time and spread it out over the whole day. Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels and eases stress, tension, and anxiety, according to the ADAA “Physical Activity Reduces Stress” research.
There is mounting evidence, like this 2014 American Journal of Lifestyle Medication reviewed by NIH that those who are physically active, or who become physically active, have a reduction in biomarkers associated with chronic inflammation which has been also linked to anxiety disorders.. According to a 2014 Harvard Medical School “Regular Exercise Changes the Brain to Improve Memory, Thinking Skills” study regular exercise changes the brain to improve memory, mood (reduce anxiety) and thinking skills.
Take a deep breath, or several. Deep breathing can fill your body with oxygen, slow your heart beat, and reduce blood pressure, reduce anxiety, and quell errant stress response found a 2015 Harvard Health “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response” study. If you’re looking for a way to reduce stress and anxiety in a less physical way, consider tai chi according to a 2018 Mayo Clinic “Tai chi: A Gentle Way to Fight Stress” research. Originally developed for self-defense, tai chi has evolved into a graceful form of exercise that’s now used for stress reduction and anxiety a variety of other health conditions. Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements.
Try the City Of Hope 5-Minute Deep Breathing Exercise (1) to relax and take the edge off. Sitting in a comfortable position with hands on abdomen, breathe in slowly, (feel your hands rise)and count 2-3-4-5, breathe out, (feel your hands fall) and then repeat for 5 minutes.
Meditation and Yoga
Mindfulness meditation has been shown to reduce symptoms of anxiety, slow the heart rate and lower blood pressure. The 2014 Social Cognitive and Effective Neuroscience (NIH) study, said
Anxiety is inversely related to brain activity associated with the cognitive regulation of emotions. Mindfulness meditation has been found to regulate anxiety.
The best thing about meditation is it can be practiced anywhere at any time and is a good way to calm anxiety quickly, as discussed in our “Benefits With Meditation” article. Dedicating time to a daily meditation of just 10 minutes could help you feel calmer and more in control of your life, and you’ll find it will make all the difference in the world in how you feel.
If you need help to get started checkout this video “How To Meditate” (2). A 2012 study published in Alternative Medicine Review found that of the 35 trials that addressed the effects of yoga on anxiety and stress, 25 of them noted a significant decrease in stress and anxiety symptoms as a result of practicing yoga. A 2012 Alternative Medical Review NIH-reviewed results , and although they agreed with the findings, they recommended more in-depth research should be done.
A take off on meditation but slightly different is writing creatively or keeping a journal which helps people express and make sense of their feelings, concerns, and experiences, by getting them out and on paper and out of their swirling minds and reducing stress and anxiety.
A 2018 JMIR Mental Health study reviewed by the NIH found that web-based PAJ (positive effect journaling) may serve as an effective intervention for mitigating mental distress, lowering anxiety, increasing well-being, and enhancing physical functioning among medical populations. PAJ may be integrated into routine medical care to improve quality of life. According to 2008 Journal of Clinical Psychology reviewed by the NIH, another strategy referred to as Cognitive Behavior Therapy (CBT) is to write down a negative thought when it comes up, and ask yourself a series of questions, challenging the validity of the thought, so to come up with alternatives and more positive solutions.
Healthy Nutrient-Dense Foods
Eat a brain-healthy diet, as discussed in our “Brain Food For Memory” article. An anxiety attack might be a sign your blood sugar is dropping. For example, a poor “high-sugar” nutrient-deprived diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters, and even dependence on a drug, according to a 2015 Physiological Behavior study (NIH).
A 2017 Nature “Sugar Intake From Sweet Food and Beverages, Common Mental Disorder and Depression: Prospective Findings From the Whitehall II study” found that men who consumed a high amount of sugar each day were 23 percent more likely to receive a diagnosis of high anxiety or clinical depression within five years.
A poor diet can also lead to weight gain. And this can impact your body image and self-esteem, per our Treatments To Obesity” article, and bringing on feelings of worthlessness and self-doubt and the anxiety and depression associated with obesity, especially in children, according to a 2008 International Journal of Child Health and Human Development (NIH) study. What was once recognized as “adult” health problems, is now prevalent in our youth.
Anxiety can also affect your gut-health, such as the condition “leaky-gut“, as reported in our “Leaky-Gut Diet Food List” article. Numerous studies point to a strong link between what’s going on in your gut and various mood and behavioral disorders. The 2015 Psychopharmacological Neuroscience NIH-reviewed study confirms the Gut-Brain connection in this study.
A healthy stomach equals a calm mind, and vise versa! Diet-regulated anxiety is the desired results, as another 2013 Journal of Endocrinology (NIH) study confirms.
According to a 2016 Harvard Medical School “Nutritional Strategies to Ease Anxiety” study, certain vitamin-deficient foods have been linked to anxiety disorders. According to a 2017 Nutrients study (NIH) foods low in magnesium is one of the common ones in increasing risk of anxiety disorders, and eating leafy greens such as spinach and Swiss chard, or legumes, raw nuts, edible flower seeds, and whole grains are high in magnesium.
Another 2011 Nutrition and Metabolic Insights (NIH) study found foods rich in the mineral zinc has been shown to reduce anxiety, and foods like oysters, cashews, liver, beef, and egg yolks, are good sources of zinc.
Eat healthy, energy-boosting snacks such as raw walnuts, whole wheat crackers with peanut butter or an organic grass-fed boiled egg, which is full of energy-busting choline and omega 3s, or drink an anxiety-calming liquid like green tea, or hormone-balancing smoothies like blueberry maca, shown in our “What To Eat For Health” article.
Make sure you eat a balanced diet of nutrient-dense foods rich in anti-inflammatory brain-foods like omega-3 rich fatty acids found in wild-caught fish, and organic grass-fed or free-range finished meats, which are also rich in antioxidants like vitamins A and E, all the amino acids including the 8 essential amino acids, and a full range of vital vitamins and minerals.
Foods like organic grass-fed or free-range finished meats and wild-caught fish, which are high in omega 3 fatty acids, have been shown in a 2011 Brain Behavior Immunology (NIH) study on medical students, to successfully reduce anxiety levels. Another study published in a 2015 Journal of Psychiatry Research and reviewed by NIH, eating probiotic-rich fermented foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms of anxiety. Organic foods such as fruits (berries), vegetables, raw nuts, edible flower seeds, legumes (beans), and spices, high in antioxidants have been linked to effectively reduce symptoms of anxiety, led again, by another 2014 Current Neuropharmacology (NIH) study.
Here is our list of the most nutrient-rich foods we buy and eat for one of the major Natural Remedies To Anxiety, for your review: fresh organic fruits, vegetables, raw nuts, edible flower seeds, and monounsaturated omega 3 oils (extra virgin olive oil) (A), at least until you get your own backyard garden going to grow your own; and complex carbs and whole-grains, natural fermented foods, organic herbs and spices, antioxidant drinks and dark chocolate (A); and fresh wild-caught fish and seafood (A); and lean organic grass-fed finished red meat, organic free-range poultry, grass-fed dairy and eggs. (A)
Foods To Avoid For Anxiety
To avoid mood swings and poor neurotransmitter function, and to maintain normal blood sugar levels and improve your anxiety symptoms, stay away from less nutritious, inflammatory-type refined and processed foods, including baked goods like pastries and cookies, sweetened beverages, fast foods, fried foods, saturated fats, processed meat and refined grains which can be found in cereals and packaged white breads.
There are many which confirm the connection of convenience or processed foods and poor health and sickness. Here is just one. A 2018 British Medical Journal (BMJ) found in a large prospective “Consumption of Ultra-Processed Foods and Cancer Risk: Results From NutriNet-Santé Prospective Cohort Study, a 10 percent increase in the proportion of ultra-processed foods in the diet was associated with a significant increase of greater than 10 percent in risks of overall and breast cancer.
Take a Sauna Or Hot Bath
Raising your body temperature by taking a hot bath can ease aching muscles and reduce anxiety by altering the neural circuits that control mood, including boosting the happiness-hormone serotonin, found a 2009 Journal of Psychopharmacology (NIH) study. For more benefits, add some Epson salt to your hot bath water. The magnesium sulfate in the salt will have a relaxing and calming affect on your mind and body.
Spend Time In Nature
Studies prove what the Japanese have always known, taking a forest-bath, or “Shinrin-yoku”, in Japanese, or simply spending 20 minutes walking in the woods can boost your mood by reducing the amount of stress hormones coursing around your body.
Japanese researchers found that 20 minutes of shinrin-yoku, compared with 20 minutes in an urban setting, altered cerebral blood flow in a manner that indicated a state of relaxation.
This activity reduces psychological stress, depressive symptoms, and hostility, while at the same time improves sleep, and increases vigor and vitality. The NIH reviewed the Japanese International Journal of Environmental Research and Public Health study and here is what they said,
Similiar to spending time in nature forest-bathing, is “grounding”. The earth is a biosphere with negative and positive forces and walking barefooted on the earth’s surface on either dirt, sand or grass, transfers healthy and beneficial electrons into your body, bringing a sense of calmness, in body and mind, as discussed in our “Benefits In Being In Nature” article. So, get barefooted and get outdoors. The health experts at the 2012 Journal of Environmental and Public Health (NIH) studyconfirms grounding is good for you!
Live A Life Of Gratitude
As bad as your situation might be, there’s always someone in a worse predicament. Just look around and you will see it true! And, remember, everything in life and every situation in life is temporary, because the only thing in life that is constant, is “change”.
Concentrate on the positive things in your life and be thankful, living in gratitude, use the best anxiety remedies, and understand that the negatives in your life will eventually change or go away.
According to a Harvard Health “Giving Thanks Can Make You Happier” review living in gratitude and giving thanks can make you happier with less sadness, anxiety, and depression. For more in depth information on practicing gratitude and it’s mental health benefits read these 2 articles “Meaning To Gratitude and “Benefits In Gratitude”.
With the power of “positive thinking”, pathological worry is reduced by thought replacement in Generalized Anxiety Disorder (GAD) found a 2016 Behavior Research and Therapy study (NIH). For more information and research on positive thinking and how it benefits human mental health in reducing anxiety, read this article “Power From Positive Thinking”.
Get Restful Restorative Sleep
Insomnia can be both a cause and a symptom of anxiety. Busy workloads, demands of family and social lives, and constant interruptions from cell phones and devices, can all make a good night’s sleep seem like an impossible task. Sleep deprivation can contribute to common anxiety symptoms, determined a 2003 Dialogues In Clinical Neuroscience (NIH) study. These symptoms include excessive worrying, and by restoring proper sleep patterns, people with anxiety can reduce feelings of fear, worry and tension, as discussed in our “Remedies To Sleep Problems” article.
Switch off devices an hour before bedtime or ban them from the bedroom, avoid caffeine and alcohol late in the day, and engage in calming activities before bed such as a warm bath, reading, or listening to calming music. Here’s a good tip. If you can’t fall asleep or you wake up during the night and can’t fall back to sleep, don’t just toss and turn. Get up and do something relaxing like read, until you get sleepy again, and you will within a few minutes, then you will be able to go back to bed and fall into restful sleep quickly, found a Harvard Health “Tips For Beating Anxiety to Get a Better Night’s Sleep” research.
Divorce From Technology
Technology and electronic screens are vying for our attention at every second of every day. Remaining “plugged in” and paying too much attention to the flashy social media posts of others can distort your sense of self-worth and leave you constantly comparing the real life you live to the lives of those on the internet. Psychology Today did a 2018 “How Technology Makes Us Anxious” review on over-use of technology, and how it makes us anxious, which is worth reading.
A 2013 PLOS|ONE “Facebook Use Predicts Declines in Subjective Well-Being in Young Adults” study found that Facebook use was linked to both less moment-to-moment happiness and less life satisfaction. The more people used Facebook in a day, the more these two variables dropped off. The authors suggest this may have to do with the fact that Facebook conjures up a perception of social isolation, in a way that other solitary activities don’t, creating more anxiety. A 2014 Journal of Social and Clinical Psychology “Seeing Everyone Else’s Highlight Reels: How Facebook Usage is Linked to Depressive Symptoms” study found that part of the reason Facebook is comparing our lives with others to be either better or worse off is mentally unhealthy because both comparisons bring anxiety or depressive symptoms.
Take some time every day to put down your phone, shut the laptop, and allow yourself to rest during moments of quiet solitude. Sitting with your own thoughts while sheltering yourself from digital inputs is a powerful way to unclutter the mind of anxious thoughts, as discussed in our “Negative Effects From Technology” article.
One Is A Lonely Number
Don’t try fighting anxiety alone. In your effort to overcome anxiety, finding support from your family, friends, community and, if necessary, professional therapists can be extremely helpful. Cognitive behavior therapy (CBT), per a 2014 Journal of Social and Clinical Psychology study, can help to change your thought patterns and reactions so that you can better-handle stressful situations, by instructing people to become aware of negative thinking, so that they can challenge their negative thoughts and change them.
This helps people develop a more positive mindset. You’ve heard of it, its called the “Power Of Positive Thinking”. According to another 2016 Behavioral Research Therapy (NIH) study, practicing power of positive thinking replaces pathological worry and reduces symptoms of anxiety, especially in generalized anxiety disorder (GAD). Using CBT, or the “power of positive thinking”, the goal is for you to become aware of these automatic negative thoughts and learn to question them when they come up, leaving you with a more realistic outlook. Doing this actually rewires your brain.
If your anxiety is affecting your quality of life, consider joining a local support group or connecting with other people who are dealing with anxiety. Together, you can use these natural remedies for anxiety with members of your community and work through tough situations with their support, and you support them.
Spending Time With Pet Or Pets
Spending time with pets or animals is one of our favorite natural remedies for anxiety, confirmed in a 2008 ResearchGate “Physiological Responses by College Students to a Dog and a Cat: Implications for Pet Therapy” study! In fact, animal therapy has become commonplace in higher education institutions thanks to research that shows how spending time with dogs and cats can reduce heart rate and blood pressure, and relax you.
Spending time with cute and fluffy loving animals, who will show you love and show you affection unconditionally, can really help calm your nerves and raise your self-esteem, as discussed in our “Benefits In Having A Pet” article.
Do Something Fun and Enjoyable With Others
Break your loneliness and do something fun and enjoyable as often as you can with others. Activities that reduce isolation and are enjoyable are at the heart of “behavioral activation”, a new therapy that is as effective as CBT therapy, and works on the premise that, when people are depressed, they avoid interacting with others, which reinforces the depression, per Wikipedia “Behavioral activation” research. What occurs is a “spiraling-down” effect.
The research reported in the 2016 Lancet study randomly allocated 440 people with depression to either behavioral activation or CBT. After a year, there was no difference between the two groups. Two-thirds of people in each group reported a 50 percent reduction in their symptoms of depression.
Take Up Gardening
Gardening delivers many healthy benefits, such as sustenance, beauty, relaxation, calmness (mindfulness), purpose, responsibility, accomplishment, and self-esteem, all counterpoints to anxiety and depression, as discussed in our “Backyard Garden Design” article. That’s why it is considered one of the best Natural Remedies To Anxiety. A recent study published in Preventive Medicine, conducted a meta-analysis on 21 different studies investigating the affect of gardening on physical or psychological well-being.
The results, confirmed by a 2016 ResearchGate “Gardening Is Beneficial For Health: A Meta Analysis” study indicated that gardening has a positive overall affect on health and well being, and that gardening was particularly effective in decreasing depression and anxiety. And, besides, in time, you’ll be growing and eating the healthiest fresh organic nutrient-dense foods including fruits, vegetables, raw nuts, and edible flower seeds for you and your family which will improve your physical and mental health substanously.
Supplement With Organic Peruvian Maca
As discussed in our “Benefits In Maca” article, supplement with an all-natural organic, non-GMO, whole-food Adaptogen, Peruvian Maca (A). A 2015 Climateric (NIH) study found that,
Maca as compared to the placebo group; however, significant decreases in diastolic blood pressure and depression were apparent after Maca treatment……. it appeared to reduce symptoms of depression and improve diastolic blood pressure in Chinese postmenopausal women.
Maca root is an amazing Adaptogen, which means that it can support your body to deal with stress and anxiety in a healthy way, by bringing a normalizing and balancing affect to your bodily functions, particularly to support healthy balanced hormones, as discussed in our “8 Tips In Healthy Eating” article. There are many documented studies and more ongoing studies available we can forward to you at your request.
The Natural Remedies To Anxiety, as you learned in this article, really are effective! What are your thoughts? Are you going to use them? If you have questions, please leave them below.
(A) Use these links for more in depth information and documented studies, and to purchase any of these incredible nutrient-dense foods and natural supplement.
(1) City of Hope Video
(2) How To Meditate Video