6 Techniques for Naturally Reducing Anxiety
Anxiety disorders are already the most common mental health condition on the planet. However, it’s more than likely that the numbers are higher than imagined. You see, high levels of anxiety can be present in your life without you knowing it. Many people have learned to live with abundant stress and anxious thought patterns and now normalize such symptoms. In reality, everyone struggles with anxiety at some point. So much so that it behooves us all to learn some natural ways to soothe ourselves.
Talking to a professional about what you feel doesn’t automatically make you a candidate for medication. There are countless effective and natural steps you can take. Let’s look at a few now.
6 Techniques for Naturally Reducing Anxiety
1. Acknowledge and Accept What’s Going On
It’s pretty normal for folks to feel self-conscious about having any kind of emotional issues. That said, anxiety is incredibly common and can be effectively treated. It’s a major act of self-compassion to recognize the need for change — even if that acceptance feels at first like it's making you admit a “weakness.” Committing to not suppressing the anxiety thoughts is a brave and very natural way to get this journey started.
2. Name Your Triggers
At first, you may not know why you feel like you’re always in a state of high alert. With a little focus and effort, identifying your triggers is easier than it might sound. Using a journal, track the times you felt yourself slide into an anxious spiral. From there, see where you were, who you were with, what time of day it was, etc. When you become aware of anxiety patterns, you can pre-empt and disempower them.
3. Integrate Relaxation Techniques into Your Daily Life
This is a natural step everyone should take. But for people with anxiety, it is particularly recommended. Once you accept the need to address anxious thoughts and begin to monitor what causes them, you can have some all-natural coping mechanisms in your toolbox that will help you relax, for example:
Mindfulness: This practice guides you away from the regrets of the past and the fear of the future. When rooted in the present moment, you are less likely to succumb to spirals and rumination.
Breathing Exercises: It doesn’t have to be something fancy. Just focus on your exhales and inhales in a way that feels calming.
Meditation: Your breathing exercises can serve as an entry point for meditation practice — a proven method of squashing anxiety.
4. Work Up a Sweat
There are obviously countless benefits of exercise, but did you know it can naturally reduce anxiety? This happens because regular exercise positively shifts your brain chemistry. Also:
The mere act of doing a workout can pull you away from anxious thoughts and patterns.
Exercise can reduce muscle tension and aches — two sensations that can cause a spike in anxiety.
A steady workout routine occupies the parts of your brain that are always looking for danger.
5. Take Regular Tech Breaks
Is there anyone out there who doesn’t feel the negative impact of over-reliance on devices? Schedule tech breaks and adhere to that schedule. Give your overworked mind some rest periods throughout the day.
6. Make Your Communication Style Fit Your Needs
Non-stop notifications can leave you jumpy and frazzled. Take time to learn what communication style (methods, frequencies, etc.) works best for you. Then work with the people in your life to set things up in a healthy way.
Of course, it’s crucial to remember that anxiety disorder is a diagnosable condition. If you find yourself feeling overwhelmed or out of control, please reach out for the support you need and deserve.