9 tips to fight anxiety without medication

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9 tips to fight anxiety without medication

We all feel anxiety sometimes, but when it starts to interfere with daily functioning, it turns into a disorder. According to the American Psychiatric Association, about 30 percent of people have problems with anxiety disorders.

The numbers are higher than, for example, 20 years ago, but that's why advice and help are more available. Anxiety is most often solved with drugs and psychotherapy, and these are also the most effective methods. However, for mild problems, exercise, meditation, and breathing exercises can also help relieve symptoms.

What is anxiety?

Anxiety in small doses is a normal part of everyday life. It can turn into a serious problem when it becomes too frequent, and intense or affects the relationship with reality. Depending on the level of anxiety, treatment is approached, but generally, it is about people feeling overwhelmed by worries or some problems.

Then the brain can no longer function normally. Anxiety includes general anxiety disorder, but also obsessive-compulsive disorder, panic attacks, PTSD and anxiety disorder.

9 natural remedies for anxiety

Although these anxiety tips can help many, they are not enough to combat an anxiety disorder.

If these options are not enough, be sure to consult your doctor. 1. Limit your caffeine intake Caffeine is a stimulant, and in many ways anxiety is a state of overstimulation. Some studies show that caffeine in small doses reduces feelings of anxiety.

However, caffeine has a very individual effect, and its effect depends on numerous health factors, including blood pressure. If you feel jittery in the first hour or two after coffee, reduce your caffeine intake in general.

2. Try aromatherapy for relaxation Smell plays a very important role for our organism. This sensation is more directly related to the brain than other sensations. Depending on the smell, our brain can distinguish important information about the environment and how to react.

For example, in a state of anxiety, smell becomes important in detecting danger. On the other hand, pleasant smells can have a calming effect. If we replace the scents that pose a threat to those that evoke a sense of comfort and comfort, we can help ourselves.

Research shows a strong connection between certain smells (for example, the smell of rose water) and the reduction of anxiety in some patients. 3. Herbal teas A cup of tea will help with anxiety in more ways than one. Just sitting quietly and the ritual of drinking tea soothes the body.

Research has shown that, for example, lavender tea has a strong positive effect on anxiety in older people. Chamomile tea also showed promising results. 4. Practice deep breathing Many psychologists recommend deep breathing as a technique to relieve anxiety and find peace.

One of the benefits of deep breathing is the reduction of cortisol, the stress hormone, in the body. 5. Meditation Meditation techniques have been proven to reduce anxiety, research has shown, but scientists point out that additional studies are needed.

In fact, many people have found that meditation has helped them, but only at the level of feeling anxious. 6. Regular exercise Every doctor will recommend regular exercise to people who have problems with anxiety and many other psychological disorders.

Exercise not only helps release endorphins, but also occupies the brain, improves self-confidence and encourages social skills. Daily exercise may not be necessary, but at least five days a week increase your physical activity, even if it's a brisk walk.

7. Keeping a log for event processing Keeping a journal helps you deal with feelings and events, say experts. Because of anxiety, the brain often does not process emotions and events as it should, and writing down these feelings and events helps the brain to slow down and process what it needs to.

Regular journaling helps reduce or prevent anxiety, although the impact is individual. 8. CBD products The latest research shows that CBD oil is effective in treating anxiety. However, due to the fact that it has only recently become widely used legally, additional research is needed.

9. Sleeping with a heavy blanket Studies have shown that sleeping with a heavy blanket or blanket reduces feelings of anxiety. Namely, this type of heavy blanket gives a person the feeling of being hugged, writes Cnet.