Anxiety is a disorder we have all suffered from at some point in our lives, as shown by various studies on the subject. However, it is one of the commonest dangers of our time. Therefore, you should not feel like a weirdo and believe you are the only one. How do face this pathology so typical of the 21st century? There is no immediate remedy, so you should bet on changes in your lifestyle and seek the environment’s support to stop it gradually.
Suppose you suffer episodes of anxiety or stress frequently. In that case, you should implement a series of routines that help you feel better and stop the negative thoughts that plague your mind and are repeated endlessly. Most advice from doctors and psychologists is to do sports outdoors, whether walking, running, or riding a bike.
In more serious cases in which anxiety becomes chronic and palpably affects your daily life, the best thing you can do is put it in the hands of a professional. In addition to this series of habit changes, you will likely need some therapy or medication to combat this disorder. But for those people whose episodes are not yet very pronounced and who want to bet on natural remedies. Here we have compiled the best tips to reduce the frequency of anxiety disorder that is so naturally today.
Tips To Reduce Anxiety Naturally
As per experts’ recommendations, we mentioned six tips to reduce your anxiety naturally.
1. Regular Exercise
As we said, it is the first thing prescribed when noticing symptoms related to stress or anxiety. Especially because of its positive impact on your mood since the body releases endorphins, the so-called happiness hormones. Some experts say walking for an hour four days a week is just as effective as taking medication.
A study concluded that exercise has a significant effect on reducing anxiety, while another from the same year also recommends strength training to reduce stress levels. Whether aerobic or anaerobic, the important thing is to release the energy that your body has stored and burn calories to feel better mentally and physically.
2. Adapt A Sleep Routine
In many cases, anxiety brings with it sleep problems. In turn, the fact of not sleeping well also multiplies the chances of suffering a new episode of anxiety. Therefore, it is essential that you try to follow a sleep routine, that is, establish a fixed time to go to sleep and get up. Times of quarantine can be very difficult as schedules become more variable. But once the body gets used, you can fall asleep in a few days. A very important detail you must consider is that you cannot take too many naps or none at all, since otherwise, you will be contributing to altering that sleep cycle.
3. Do Relaxation Exercises
Meditation is very important to reduce the effects of stress and the frequency of episodes. Experts say that when you practice relaxation techniques, you learn to calm feelings of anxiety or not to let them interfere with your life. A study found that guided meditation was much more effective than cognitive behavioral therapy in reducing stress symptoms.
4. Practice Biofeedback
Biofeedback is the process by which you can monitor your body’s physical reactions to anxiety to regulate them. For example, suppose the first symptom you suffer is that the heart begins to pump faster than normal. In that case, you can put a shortcut by taking deep breaths and, meanwhile, monitor your heart levels to verify that the exercise is effective and thus incorporate it into that series of Techniques that work to reduce anxiety.
5. Eat Healthily And Avoid Alcohol Or Tobacco
Recent research found that a diet high in fat, sugar, and carbohydrates can increase the risk of anxiety by 25%. On the other hand, if you bet on vegetables, fiber or legumes, you will not only get your weight down but also stress. We are what we eat, and a correct diet is essential to reduce this type of mental disorder.
And while we are committed to healthy nutrition, we must also know how to say no to toxic substances that can interfere with the health of our body. Without going any further, tobacco, in addition to causing serious lung damage, causes blood vessels to dilate, favoring episodes of anxiety to occur more continuously. Similarly, alcohol is also a very dangerous substance that contributes to more stress. Although it can be relaxing initially or in the short term, it is very destructive to mental and physical health in the long term.
5. Take Magnesium
It is an essential mineral substance to reduce episodes of anxiety. It is what science shows: a study revealed that those with high levels of magnesium in their blood reported lower rates of anxiety or stress. That is why this vitamin ends up working almost as a natural anxiolytic. We can find it in foods rich in chlorophyll, such as vegetables or nuts (walnuts or almonds), legumes and cereals (brown rice), and white corn, cashews, pistachios, and peanuts.