Millions of people around the world have been diagnosed with an anxiety disorder. In fact, according to the Anxiety and Depression Association of America, roughly 18% of US adults experience anxiety.
Managing anxiety is never easy, however, there are many ways to naturally relieve many common symptoms of anxiety. For you, your loved ones, and friends, here are 5 ways to naturally reduce anxiety.
1.) Take Deep Breaths
Anxiety can creep up on you throughout the day, leading to nerve-wracking and oftentimes dilapidating symptoms.
When anxiety hits, your nervous system initiates the “fight or flight” response, sending adrenaline through your body. This is what leads to your racing heartbeat, fast breathing, and contracted muscles.
Taking deep breaths helps to slow and eventually stop these symptoms of anxiety. Deep breathing engages the parasympathetic nervous system, which is responsible for regulation and relaxation, helping you to naturally reduce anxiety when it strikes.
Daily exercise is not only good for your overall health but also helps to naturally reduce anxiety.
For decades, scientists have explored the relationship between exercise and stress relief. In 2001 a study found that exercise has antidepressant and anxiolytic. The study even suggests that clinical psychologists suggest exercise to their patients as a means for alleviating symptoms of anxiety, depression, and general stress.
Whether you take a stroll during your lunch-hour or get to spend some time in the gym, exercise is a healthy and proven way to naturally reduce anxiety.
3.) Spend Time Outside
Remember when you’re parents told you to go outside? Well, they were right in suggesting it is good for you!
Exposure to sunlight alone can have mood-boosting and anxiety-reducing effects. One study found that exposure to sunlight has many health benefits. Sunlight can increase the production of vital hormones, like serotonin, and even creates anxiolytic endorphins.
In addition to sunlight, being outside (sunny or not) helps to naturally reduce anxiety as well. Research has found that doing any physical activity in green space, like parks or forests, helps to relieve stress. This has been found to be particularly true for those who live in cities; for city dwellers, getting into nature helps to relieve stress and anxiety.
Meditation is a powerful tool that has become a popular and natural way to alleviate stress and anxiety. Practicing mindfulness helps those with anxiety to manage and compartmentalize their thoughts, break out of an anxious state, and even refocus in their daily lives.
In 2014, a Harvard study sought to understand the long-term effects of meditation on the brain. After a few weeks of meditation practice, MRI’s revealed that the study’s participants had more grey matter in their brains. In the brain, grey matter is a vital part of the nervous system an helps with memory storage, speech, decision-making, and many other functions.
Through meditation, individuals can reach a more relaxed state, thereby reducing their anxiety and keeping their brain strong.
5.) Take CBD
For many reasons, taking CBD daily can help you to naturally reduce anxiety.
When experiencing anxiety, it is not uncommon to experience a drastic increase in blood pressure, which lead to panicky racing thoughts and a rapid heartbeat. Studies have shown that CBD helps to lower blood pressure, helping to keep you in balance even when you’re in an anxiety-inducing situation.
The majority of anxiety management involves emotional processing. When experiencing anxiety processing one’s emotions can seem impossible. Luckily, studies show that CBD can help to facilitate emotional processing, giving you the nudge you need to organize your thoughts and feelings.
Taking CBD is an easy way to naturally reduce anxiety.
Use & Share These Anxiety-Reducing Strategies
Those who experience and manage their own anxiety can often feel like their isolated in their experience. You’re not alone! With these 5 strategies, you can naturally reduce anxiety and better your quality of life. Try them yourself and share them with friends. Together, we can all flourish as we manage our anxiety.