Reducing Anxiety Naturally

Although everyone feels anxious on occasion, if you are feeling anxious most of the time and this emotion consistently interferes with your daily life, then you may have Generalized Anxiety Disorder (GAD).

People with GAD worry about many things, as opposed to one specific incident. For example, most people will experience anxiety before giving a presentation or before taking a final exam. People with GAD will experience anxiety whether or not a big event is coming up. Anxiety about family, money, work, health, and other issues will arise whether or not these worries are provoked by an actual event.

Severity of Anxiety

The severity of GAD varies from person to person with this disorder. Some people have mild to moderate GAD, and are still able to live their daily life without too much interference. Others have severe GAD and find that the quality of their lives is controlled by this condition.

Whether you have mild, moderate, or severe GAD, it is important to be aware of the things that you can do to minimize your symptoms. If you are wary about taking prescription medications prescribed for anxiety, you are not alone. 

What to do to Reduce Anxiety

Many people are seeking alternative and natural forms of treatment. Fortunately, there are several things that you can do in your own life to treat your anxiety disorder.

Healthy Diet

Diet can play a significant role in mood disorders. Unfortunately, the Western diet of processed foods, including fast food, can change the way that the brain functions. Individuals with chronic anxiety are likely to benefit from eating a healthy diet that includes a variety of vegetables, fruit, whole grains, and lean protein. There are certain foods — such as nuts, seeds, and bananas — that contain tryptophan, which is an amino acid that assists the brain in producing serotonin. Seratonin is a neurotransmitter that promotes feelings calm and happiness.

Reduce Alcohol and Caffeine Consumption

If you suffer from anxiety on a regular basis, it’s also important to consider how much caffeine and alcohol you consume. Many people with GAD self-medicate with alcohol and caffeine since these substances can enhance one’s mood temporarily. However, the long-term effects are usually increased anxiety. Gradually reduce the amount of caffeine and alcohol that you consume each day, and give yourself a few weeks or so without these substances to assess your anxiety levels. Some people with GAD must eliminate caffeine altogether, and will find that reduced consumption of alcohol also helps quite a bit.

Mind-Body Techniques

You may not think of exercise as a mind-body technique, but studies show that physical exercise promotes emotional well-being in addition to physical health. There is a strong correlation between regular fitness training and reduced anxiety. A person who takes better care of their body is more likely to have a healthy mind that is free from anxiety and depression. 

Considering that anxiety is often a secondary emotion of depression, starting a regular exercise routine is an excellent idea for anyone who suffers from either disorder.

Meditation, yoga, tai chi, biofeedback, and self-hypnosis are commonly used mind-body techniques for treating anxiety naturally. You’ll find many online resources and books dedicated to using these effective mind-body techniques. In particular, Transcendental Meditation is particularly useful for creating feelings of inner calm, and will help “train” your mind into relaxing and focusing more on the moment.

Herbal Remedies

Passionflower, kava, valerian, and chamomile are just a few types of herbal remedies that are commonly used to treat anxiety. Keep in mind that, while herbal remedies tend to be much safer than pharmaceutical medications, minor side effects may result and care should be taken when consuming herbs for anxiety. If you are taking any other medications at this time, consult with your doctor before taking an herbal remedy.

Follow a Well-Rounded Approach

People who suffer from chronic anxiety should not expect their feelings to disappear overnight. Reducing anxiety is often a matter of changing the way that you think and how you take care of yourself. Begin with steps that are within your control, such as eating a healthier diet, consuming less caffeine and alcohol, and exercising more. Make gradual changes instead of trying to rid yourself of anxiety all at once. Practice thinking with a more positive frame of mind and work on pushing negative, anxiety-provoking thoughts from your mind. Practice daily meditation or other mind-body techniques. With time, you will be able to change the quality of your life by reducing anxiety.

Valerie Johnston is a health and fitness writer located in East Texas. With ambitions of one day running a marathon and writing for Healthline.com ensures she keeps up-to-date on all of the latest health and fitness news.