Anxiety is one of the most stressful experiences that an individual can undergo. As a result of stress itself, anxiety can either be short term or long term, depending on the person and their medical history. The National Alliance on Mental Illness states that “anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time.” This might be one of the reasons why more attention is not given to the issue, due to its commonness. Nevertheless, this does not mean that anxiety can’t be one of the scariest experiences you will ever live. Those who have faced anxiety know how the rapid beating, soaring heartbeats and all loss of self-control can feel like an utter nightmare come true. Usually, those with long-term anxiety or those who frequently face panic attacks are prescribed medication that can have nasty side effects. Why stuff your body with harmful chemicals when you can work to overcome anxiety in a natural way? Discover these 14 home remedies for battling anxiety and work up the courage to make a healthy choice for solving your problem.
What Causes Anxiety?
The exact cause of anxiety is currently unknown. However, there are certain risk factors which may result in a person being more likely to develop an anxiety disorder. For example, you are more likely to develop an anxiety disorder if you have one of the following:
- A history of substance abuse
- Irritable bowel syndrome
- Another anxiety disorder
Some other factors which may also increase your risk of developing an anxiety disorder include the following:
- Genetics – If someone else in your family has an anxiety disorder, this will usually put you at a greater risk of developing one too. Your risk is especially higher if one of your parents has anxiety.
- Trauma – Severe trauma, such as military combat or child abuse, will increase your risk of developing anxiety. This can include being the direct victim of trauma, witnessing something traumatic, or being close to someone who has been the victim of trauma.
- Stress – Everyone encounters stress at some point in their lives. However, excessive or unresolved stress can increase your chances of developing chronic anxiety.
- Sex or gender – Women are twice as likely to develop anxiety disorders than men.
- Personality type – Some people are simply more prone to anxiety. Busy and highly strung people with type A personalities have a greater risk of developing anxiety disorders.
Our List of 14 Home Remedies for Battling Anxiety
1. Whole Grains
Whole grains serve as excellent super foods for quite a large number of conditions, anxiety included. This is particularly owing to their impressively high loves of magnesium. A deficiency of magnesium can be one of the main causes for developing anxiety and experiencing panic attacks. In addition to this, the essential amino acid tryptophan is included in whole grains, which results in the production of serotonin. Serotonin has a very calming effect on the brain and will help you recover from an anxiety attack.
2. Hot Bath
You would be surprised to find out what wonders a hot bath can do for your anxiety. The hot water has a very soothing effect on both the body and the mind, and it will provide you with the relaxation you require to lose that stress. You can add your favorite essential oils to the bath or Epsom salt for even better results. Treat yourself to as much soaking time as you can stand after a very stressful day and you will definitely feel the difference.
3. Deep Breathing
This one might sound like a no-brainer, but we really can’t stress enough the importance of taking deep, slow and full breaths when you feel an anxiety attack creeping up. Due to an increase in your heartrate and hyperventilation kicking in, you will need to take very deep breaths to calm down your system. While you breathe deeply, try to picture calming images while keeping your eyes closed. Consider rich green scenery with lively flora, fauna and running waters. You will get back on your feet in no time.
4. Sweeten Up
Sometimes a little bit of sweetness can make everything better. In the case of anxiety, you are going to need to consume something with sugar fast if you are facing an attack, because your blood sugar is probably on the fall. Make sure that you do not make chocolate or sweets a regular part of your diet, as excess can also be a cause of anxiety. Those critical moments during attacks are when a small bite of dark chocolate just might do the trick.
5. The Secret
Remember a few years back when “The Secret” was all the rage? You know, the law of attraction… positivity attracts positivity and vice versa. Well, research actually proves that this is true. The more negative your perspective on life is, the more you are bound to attract negative energy and conditions such as anxiety. You are always having second thoughts and thinking about the worst. Instead of dramatizing everything and provoking anxiety attacks, try to do everything in your power to fuel your mind and soul with good thoughts and an all-around positive outlook.
6. Omega-3 Fatty Acids
You have probably noticed by now that omega-3 fatty acids are nothing less than amazing. In case you did not know, omega-3 fatty acids can be found in various types of fish, such as mackerel, salmon or tuna, and have an impressive number of health benefits that you should check out for your general knowledge. As far as psychological problems are concerned, omega-3 fatty acids aid in treating and preventing not only anxiety, but also insomnia, depression and even bipolar disease. If you are not the type of person who normally consumes fish, you can consider taking omega-3 supplements to enjoy their properties.
7. Out with the Caffeine
Are you a big Coke drinker? Do you pile coffee after coffee on your desk when working at the office? Then do not be surprised if you are facing troubles with anxiety. Caffeine is a dreadful element for your body in general, not just in the case of anxiety. Even if you consume caffeine responsibly you face the chance of experiencing nervousness and even panic attacks. Instead of packing coffee in, try drinking warm tea throughout the day that will sooth your nerves.
8. Be Social
The best way to confront your fears is to face them. The majority of anxious people do not feel all that comfortable in a crowd, but being social will actually help you overcome your condition. If you tend to isolate yourself and be alone all the time, you are allowing anxiety to creep up on you. When alone, your mind begins to run free and think about financial, family and work-related problems and you are not doing anything else than creating more stress. Go out with a few friends for a drink after work once in a while and enjoy some laughter and good times.
No wonder that everybody keeps talking about the fact that breakfast is the most important meal of the day. A hearty breakfast usually contains some eggs, no matter if they’re boiled, scrambled or sunny side up. According to author and Doctor Ramsey in an article for Health.com, eggs “are a satiating and filling protein, and are nature’s top source of choline. Low levels of choline are associated with increased anxiety.” Stop skipping breakfast and wake up 15 minutes earlier in the morning so you can provide your body with the nutrients it needs to stay away from anxiety.
10. R & R
Nothing compares to good ‘ol R&R. We are talking about rest and relaxation, the ultimate keys to peace of mind and inner balance. We know that your schedule can get more than hectic, especially during the week, but you must always set some time aside to take care of yourself. Your choice of rest & relaxation is entirely up to you; you can go for a brisk walk in the park, watch your favorite TV series, read a book, or take that hot bath we were talking about earlier.
Meditation does not mean that you have to be a specialist in Buddhism, so don’t worry. When we recommend meditating, that means that you should take some time off during the day to simply close your eyes and clear your mind. Sometimes organizing your thoughts can make a huge difference when it comes to anxiety; we always have the tendency to lose control of our emotions. It will not take up a lot of your time and it will make all the difference in the world.
12. Lavender Oil
Among all essential oils, lavender has proven to have the most effective results when it comes to maintaining anxiety. The fantastic part is that not only the oil helps, but also the scent of lavender. Studies show that the aroma has a very calming effect on the brain. “We have people put a drop of it on their collarbone. The smell wafts up. The odor is very relaxing,” Dr. Katherine Raymer confirms, in an article for Everyday Health.
13. Sweat it Out
Sweat it out and shake it off! The majority of members in the medical community agree that exercise can be one of the best home remedies for battling anxiety. By engaging in physical activity, you are putting your entire body, soul, and mind to work and making them concentrate on the exercises you are carrying out. Have you ever wondered why people go jogging in the morning (to start off their day fresh) or in the evening (to sleep well at night)? The same goes for overcoming anxiety; sweat out all of that stress and negative energy!
14. Chamomile Tea
Last but not least, tea is one of the best home remedies for battling anxiety. Numerous varieties of tea are great for relaxing, but chamomile seems to be the best one you can enjoy. According to Reader’s Digest, “Chamomile contains two chemicals that promote relaxation, apigenin and luteolin”. For people who tend to become anxious, specialists recommend that they consume about three cups of chamomile a day to calm down. If you do not fancy drinking tea, you can take chamomile supplements to feel better.
Home Remedies for Battling Anxiety: Conclusion
Although the exact cause of anxiety is currently unknown, there are several home remedies for battling anxiety which can help to reduce the symptoms.
We have listed above fourteen of the best home remedies for battling anxiety which should help to keep the symptoms at bay.
Do you have any tips of your own for battling anxiety? We would love to hear your ideas and experiences. Please leave us a comment in the comments section below this article.