Anxiety is a normal emotional response to stress and every one of us experience anxiety at some point in our life. It is a feeling of fear or apprehension about what’s to come. For Instance first time giving stage speech, facing job interview, or participating in a competition may cause most people to feel fearful and nervous.
But if you experienced regularly of anxiety, it can lead to anxiety disorder, which is a mental sickness. Anxiety is an emotional state caused by mental restlessness always associated with nervous behavior.
People with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. Often, anxiety disorders involve repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes.
Anxiety may cause you to stop doing things you enjoy. In extreme cases, it may prevent you from entering an elevator, crossing the street, or even leaving your home. If left untreated, the anxiety will keep getting worse.
Anxiety occurs when a person is worried about something that they are preparing or ready to cope with. The results can be of the present or future positive or negative events. For some people, anxiety is linked to an underlying health issue. Inherited traits can also be a factor. Sometimes anxiety can be a side effect of certain medications.
Symptoms of Anxiety
Symptoms of anxiety may include:
- Fear and worry
- Fast heart rate
- Rapid breathing
- Inability to relax
- Having trouble sleeping
- Sweating and feeling tired
Below are some of the trusted home remedies to calm your anxiety:
Chamomile Tea: Chamomile has been used as a traditional medicine for thousands of years to calm anxiety. It contains compounds that have calming effect on our nerves. Research has determined that chamomile is not only relaxing, but it can significantly decrease anxiety and even fight depression. It can be used as a perfect bedtime tea.
Green Tea: Green tea leaves contains an amino acid called Theanine that helps reduce rising blood pressure and heart rate that helps you relax and keep stress at bay. According to researchers, Theanine also helps to reduce anxiety. It can be used as a perfect bedtime tea.
Lemon Balm Tea: Lemon balm, a member of the mint family, is considered a calming herb. It was used as far back as the Middle Ages to reduce stress, anxiety, and promote sleep. For 1 cup of tea, pour 1 cup of boiling water 1 rounded tablespoon of dried or chopped fresh lemon balm leaves. Cover and steep for 20 minutes. Strain and sweeten with honey, if desired.
Aromatherapy involves the use of essential oils to improve health and overall well-being. Many scents can help to boost your mood, help you relax, and reduce anxiety.
Scents to use for anxiety include:
- Clary sage
It is also a sedative that helps one to sleep. Some research shows that it reduce symptoms of anxiety as effectively as prescription drugs. Do not take it if you are using other sedatives like Valerian, lemon balm or hops.
One of the symptoms of anxiety is lack of sleep. Valerian is a herbal supplement that contains sedative compound that help in sleep problems caused by uneasiness. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. So when taking it, try it in the evening when you are about to sleep.
Almond also comes under the list of foods that reduce anxiety, as it has magnesium content in it. Magnesium is said to increase serotonin in the brain, which may relieve stress and reduce anxiety.
How to use: Soak ten raw almonds long in water to melt, and then peel off the skins. Put almonds in liquidizer with one cup heat milk, a pinch of ginger, and a pinch of nutmeg. Drink at nighttime to assist you relaxes before aiming to bed.
Do’s for Anxiety
Exercise regularly: Exercise is a powerful anxiety reducer. It may improve your mood and help you stay healthy. Start out slowly and gradually increase the amount and intensity of your activities. Try 20-30 minutes of brisk walking, or go swimming or bicycling. Practice deep breathing exercise.
Do meditation: Practice mindfulness meditation to enable you experiences the true importance of each moment as it occurs instead of focusing on what is expected. You can do this by asking yourself questions as you do breathing exercise and focusing on how your breath feels coming in and out of your body.
Learn to relax. Your goal is to lower your heart rate and blood pressure while also reducing muscle tension. Set aside a regular time each day specifically for relaxation; do not wait
until feeling exhaust. Go for a regular walk, or listen to music.
Make sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, see your doctor.
Eat healthy. Never miss breakfast. Eat healthy such as focusing on vegetables, fruits, whole grains and fish.
Discuss your concerns. Talking with a trusted friend helps relieve anxiety and may provide a more positive perspective on your situation. This may lead to healthy plan of action.
Don’ts for Anxiety
Avoid alcohol or drug use: Alcohol and drug use can cause or worsen anxiety.
Quit smoking and caffeine: Both nicotine and caffeine can worsen anxiety.
Don’t isolate yourself: Anxiety will try to get you to think you should be alone. Don’t listen to it.
When to See a Doctor
While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:
- Your anxiety is chronic, and it interferes with your ability to function daily
- Your symptoms have persisted for six months or more
- You’re experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
- You are avoiding people or places
- You’re having thoughts of self-harm or suicide
The information provided in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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