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Anushka Sharma, a prominent figure in Bollywood, once shared about her struggles with anxiety. She emphasised that anxiety is not merely a fleeting feeling of worry but a legitimate health concern that requires attention and care. Accepting her medication towards the mental issues, she said, "I have anxiety. And I'm treating my anxiety. I'm on medication for my anxiety."
Her statement resonated with many going through the same. However, apart from medications, a study shows there are effective natural strategies for anxiety management that people can try. From limiting caffeine intake to eating a nutrient-dense diet, certain natural treatments have helped individuals deal with anxiety.
Natural Strategies For Anxiety Management
Anxiety is a common mental health issue that affects millions of people worldwide. While conventional treatments like therapy and medication are effective for many, numerous natural strategies can also be applied for the management of anxiety symptoms. Based on various studies, some of them are mentioned below.
Staying Active And Regular Exercise
Exercise is one of the most effective natural remedies for anxiety, according to a study. Individuals with symptoms of anxiety must engage in physical activity to release endorphins, which are hormones that improve mood and reduce stress. Some of them are mentioned below.
- Walking or jogging
- Yoga
- Dancing
- Swimming
Quitting Tobacco and Cigarette Smoking
Research has shown that smoking cigarettes and anxiety symptoms often coexist. It further reveals that people with anxiety are more likely to smoke tobacco. It suggests that nicotine and other chemicals in cigarette smoke change how the brain works, which can lead to symptoms of anxiety and panic disorder. Effective alternatives to smoking are toothpicks or gum.
Mindfulness
Mindfulness practices are powerful tools for managing anxiety as they encourages individuals to focus on the present moment, according to a study. Along with that, meditation also helps in calming racing thoughts and reducing feelings of stress. Some of the different forms of meditation are mentioned below.
- Guided meditation
- Mindfulness meditation
- Yoga
Deep Breathing Exercises
These exercises can help counteract the rapid, shallow breathing often associated with anxiety. By taking slow, deep breaths, individuals can restore normal breathing patterns and promote relaxation. Some of the techniques are mentioned below which can be practised anywhere and are an effective way to manage anxiety at the moment.
- Diaphragmatic breathing
- 4-7-8 technique: Inhale for 4 seconds, hold for 7 seconds, then exhale for 8 seconds.
Prioritise Sleep
Prioritising a good night’s rest is essential for overall health, yet a study of 400,000 people revealed that nearly one-third of adults get less than 6 hours of sleep each night. The study recommends that adults aim for 7 or more hours of sleep daily.
- To improve your sleep hygiene, consider the following tips:
- sleep when you feel tired, avoid watching television or reading in bed,
- Limit the use of phones, tablets, or computers while in bed.
- Keep your bedroom dark and at a comfortable temperature
Managing anxiety naturally involves several effective strategies that can enhance overall well-being. Regular exercise, such as walking or yoga, helps release endorphins and reduce stress. By integrating a few natural approaches into daily life, individuals can effectively manage anxiety and improve their quality of life, especially when combined with professional support. However, individuals must always consult a mental health professional if going through anxiety.