You might find that your chronic anxiety inhibits your ability to enjoy life, pursue career goals, or maintain healthy relationships. While your doctor can prescribe medication to help you cope with anxiety attacks, you may find it more beneficial to try a few natural alternatives first. These methods can help you treat and prevent anxiety attacks without subjecting you to the side effects caused by prescription medication.
Practice Relaxation Techniques
There are many different types of breathing exercises and meditation that you can do to help you alleviate the sudden onset of anxiety. Best of all, you can do many of these exercises in almost any situation since all you really need is a quiet space. Try your deep breathing or meditation exercises in your car, office, or in a secluded outdoor area.
Each type of breathing exercise involves taking deep breaths, holding them, and exhaling them, but they vary in the duration you hold and exhale the breaths. For meditation, you can simply focus your thoughts on your breathing, or you can envision a specific place or object. The goal is to keep your thoughts in focus to prevent you from dwelling on the triggers that are causing you to feel anxious.
Walk in Nature
Another quick way to naturally alleviate anxiety is to get away from the bustle of your life. In fact, research has found that taking a walk in nature helps to alleviate the symptoms of several different mental illnesses. People who spent time in a park that was secluded from city life experienced fewer symptoms of depression, anxiety, and bipolar disorder. Spending time in a public park, at the beach, or in the mountains can help you feel calmer and more focused in your life. Even if you just sit on a park bench for 20 minutes, you will feel less anxiety when you leave.
Eat Foods That Have Calming Effects
Your diet has a strong impact on your mental health, and research has found that diets rich in sugar, trans fat, and carbohydrates increase the risks for depression and anxiety. Conversely, a healthier diet will help you feel better about yourself, leaving you less likely to experience depressive or anxious episodes.
In particular, some foods, such as those with a high omega-3 fatty acid content, will help you feel calm and more focused. Drinking green tea has a similar effect since it has beneficial antioxidants and other nutrients. Dark chocolate is another food that has the antioxidants necessary for reducing oxidative stress in the brain.
Use Nature’s Medicine
If you want to try a full extract cannabis oil, be sure to consult your doctor about taking the appropriate dosage size. Using cannabis-based oil helps many people alleviate anxiety and better regulate their mood. The cannabis oil works by stimulating the receptors in your brain that prompt the production of serotonin. People suffering from anxiety or depression typically have insufficient levels of serotonin in the brain, but cannabis oil will help the brain produce more of this neurotransmitter.
Researchers have found that this process helps reduce stress hormones and helps regulate a rapid heartbeat in addition to alleviating other symptoms of anxiety. The oil is also effective in helping people with PTSD treat nightmares, panic attacks, and other symptoms of the disorder.
Get Some Exercise
If you are feeling anxious, take some time to go for a run or hit the gym. Physical activity has a powerful effect on the brain because it promotes the production of endorphins, which are more “feel good” neurotransmitters. This is why you always feel better after a high-intensity workout.
You can enjoy this natural euphoric feeling by engaging in any type of physical activity, and choosing a broad range of activities will keep you interested in fitness. Join a sports team, go for a swim, or lift some weights. If you look for exercises that you like doing, you’ll also reduce anxiety by giving you something enjoyable to anticipate.
If you have tried multiple methods for controlling your anxiety and haven’t had much success, consult your doctor. Your caregiver can recommend more natural alternatives or prescribe a medication with minimal side effects. When you work closely with your physician, you can discover the best treatment for your situation. The proper treatment will allow you to enjoy your life more fully.