Natural Ways to Manage Anxiety: Lifestyle Changes that Help

Anxiety is just a feeling of fear and uneasiness that becomes uncontrollable within a person. It sometimes just gets triggered due to some external issues that have been not under their control. In such cases, people often move to sedative and benzodiazepine medications for quicker relief.

Even though these medicines help to manage anxiety symptoms, they can bring various harmful side. Therefore, trying out natural ways to manage anxiety through lifestyle changes is preferable unless your condition becomes too bad and you end up including medicines to recover. In this particular guide, you will explore some natural ways to manage anxiety through simple lifestyle improvements.

Routine improvement

A rushing routine might be one of the major issues which can lead to anxiety. By personality, you might not be a multitasker and can't concentrate on all the items laid on a table. Rather you can start with small goals to reframe your anxiety symptoms. Here are some improvements that would help you in dealing with anxiety-

• Set up small goals for every day and if you miss any goal try to include it in the next week if possible. When you include missed goals the next day you become more anxious due to time constraints.
• Start journalising and recording triggers in a journal. Write and read your journal to identify some of the negative and vague self-assessments that didn't come true.
• Take up weekly challenges to beat anxiety rather than monthly challenges. Monthly challenges are prolonged and might interfere with your daily life making you lose the challenge.

Meditation

Meditation is another natural way you can manage your anxiety. Try to find peace when you have been subjected to conscious stress levels. If you continue to work even with severe anxiety levels then you will be inviting heart disease for yourself. Severe anxiety might disrupt normal heart functioning and lead to cardiac arrests. Here is a simple guidance on meditation for combating anxiety and concentrating better-

• Try to find comfortable places that would help you to relax your mind. This involves places like parks or churches during quiet hours.
• Bring mindfulness to the process of meditation. Try to remove all the materialistic worries that have been present in your mind.
• Focus on breathing in and breathing out if you are new to meditation.
• Continue for 20 minutes each time you sit.

Exercising outside

Serotonin and endorphins play the balance of maintaining a good mood. Therefore, serotonin levels and endomorphs when gets distressed in your body and cause anxiety attacks more often. Thus, here are some ideas which would help you to keep serotonin and endorphins balanced-

• Include game sessions with your loved ones. Inseted of playing mobile games try to include games like badminton for improving physical exercise.
• Set up walking alarms every single day. Try to walk for at least 5 to 15 minutes as this would help in creating a sense of strong empowerment.
• You can also consider cycling to reach your workplace if it is within your reach.
• Change small habits like residing in your desk and calling co-workers for updates. Rather walk up to their desks and take updates.

Remove caffeine and alcohol

Caffeine and alcohol are best friends and work together to activate stress points in your body and release high adrenaline. Adrenaline rush leads to triggering of the stress hormones and increased heart rate within an individual. Huge adrenaline triggers might also lead to shaking hands and sweating as well as losing your concentration. They aim to raise anxiety and depression within a person. Here, are some steps that would help you in cutting off nicotine and caffeine-

• Opt for fruit juices when you seek a vodka shot for a quick refreshment.
• Improve your sleep hygiene. A balanced sleep would help you to gain energy and not be dependent on caffeine and nicotine.
• Reward yourself every time you refuse to have alcohol or caffeine this will keep you encouraged to do more good.
• However, if you are pressurised and had a drink then forgive yourself and do not stress over the situation as it can again cause anxiety.

Improve personal relations

Intimate relations are often neglected but help us soothe during the worst battles of our lives. Hence, if you have faced severe episodes of anxiety and depression, a development in personal relations will help you strive better. Here, are some ideas to improve personal relationships for treating anxiety and stress-

• Always communicate with your loved ones. Never hide any kind of stress or tremors from them.
• Severe anxiety makes you rude to your loved ones. Hence, set up occasions where you may give a hint to them about how you feel to have them in your life.
• If you are anxious about how your partner will react when you tell them about anxiety then don't fear. Deep conversations between you and your partner will help you to release tension and work better.

Sleep more

In order to have more refined energy for dealing with daily life anxiety. Aim for sleeping more than 7-8 hours on average. When you sleep a major reorganisation of neurotransmitters happens in your brain. Therefore, once you cannot sleep you have heightened emotional stimuli towards negative situations. Here, are some ideas that would help you sleep better-

• Don't force yourself to sleep. Rather than try to use an eye mask, include a sleep routine that is free from blue screen contact and includes activities like reading or listening to stories.
• Put a few drops of your favourite natural oil like lavender, rosemary or Ylang-ylang on your pillow for better sleep.
• Monitor your bedroom's temperature and try to keep it cool. Keep the temperature within a comfortable degree for a cozy sleep.

Develop hobbies

You should also try to engage yourself in anything that is enjoyable and brings down your overactive mind. These are some ways you could develop a hobby-

• Try to visit the local retail store and buy a pair of knitting needles or just some colour pencils with a drawing book.
• Start sketching or knitting while feeling low or tensed about those projects that got submitted or are on the verge of submission.
• Find a virtual group where you might exhibit your creations and gain acclamations from them.
• Spend time with nature, go for nature walks, hiking, climbing, etc.

Eating a more balanced diet

Watch your plate if you have anxiety, as low sugar content food and lower water levels invite anxiety attacks more often. You need more food rich with antioxidants and dietary fibres. Here are common changes that could be made in your diet to improve anxiety disorder-

• Avoid deep-fried snacks rather try to include dark chocolate for the reduction of stress levels in the blood.
• Switch over to green tea or chamomile tea during those business meet-ups. This would help in tackling those negative responses from the clients much more sportingly.
• Include more omega-3-rich food in your diet. This includes making way for more Salmon, mackerel, and trout in your meal.

Conclusion

Anxiety disorders are common among people living in this fast-paced world. External conditions often lead to the development of stress further making anxiety common among individuals. Therefore, if you find a change of situation making you tremble or increase your heart rates. Then, it might be anxiety grabbing you from the inside. Sedetive, benzodiazepine and non-benzodiazepine class drugs might be an instant relief from stress and anxiety. But before you move to pills for a shaking arm or dizziness try to incorporate some Non-medical techniques to make your condition more balanced. Trying out at least two or more of these natural techniques will help you in rediscovering yourself and managing anxiety in a more healthy, safe and natural way.