5 Tips To Manage Anxiety Naturally

It’s natural to have anxiety from time to time. Anxious thoughts and sensations are a normal and reasonable response to anything, whether it’s something like waiting to walk in the interview room or waiting for a test result. But if you’re having constant anxious thoughts or anxiety attacks, coming up with ways to deal with them is essential. Check out these great anxiety management tips.

Anxiety is a collection of uncomfortable sensations about yourself or others, such as uneasiness, worry, and fear.

Sweating, shivering, feeling nauseous, and being unable to sleep are all physical signs of anxiety. The mental consequences are likewise diverse, ranging from muddled thinking and trouble concentrating to over-active imagination and hyper-alertness on the one hand.

# Know Your Triggers

One of the most effective ways to manage your anxiety attack is to know what triggers it. You can either identify the trigger with the help of a therapist or on your own. The triggers can be more obvious than others, such as smoking, drinking caffeine beverages, or alcohol.

Some common triggers most people have:

Trauma
Chronic pain
Phobia Such as claustrophobia, agoraphobia
Side effects or withdrawal of certain drugs or medications
Driving, traveling
Genetic factors
Working in a stressful environment
Chronic diseases such as diabetes, heart disease, or asthma

When you’ve identified your trigger, attempt to restrict your exposure as much as possible.

# Use Aromatherapy

This anxiety management tip is utilizing the power of scent to your advantage. Scents like lavender, chamomile, and sandalwood may be incredibly relaxing, whether in the form of oil, incense, or a candle.

Aromatherapy is considered to help stimulate specific brain receptors, potentially reducing anxiety. So investing in an aroma diffuser can be very beneficial. It does not only help you ease the symptoms of anxiety but is also an excellent treatment for respiratory diseases.

# Practice Focus and Deep Breathing

For 5 minutes, try breathing in for 4 counts and out for 4 counts. By spreading out your breaths, you will reduce your heart rate, which should help you relax.

The 4-7-8 breathing exercise, commonly known as the calming breath, serves as a natural nervous system sedative. To do this exercise:

Step 1: For the length of the exercise, press the tip of your tongue on the ridge of tissue behind your top front teeth.

Step 2: Exhale completely via your lips, creating a whoosh sound.

Step 3: Close your mouth and take a slow, four-count inhalation via your nose.

Step 4: Hold your breath and count to seven

Step 5: Exhale completely

# Daily Yoga

You can even greatly increase the effectiveness of your breathing exercise with yoga. By focusing your attention on your breathing, you’ll passively calm your mind and control your heart rate.

# Try Supplements

The next anxiety management tip is to take supplements. Certain vitamins or minerals, according to research, can aid with anxiety reduction, including:

Kava kava
Green tea
Lemon Balm
Dark chocolate
Valerian root
Omega-3 fatty acids

In addition, the ashwagandha in supplements like DHH-B from Tailor Made Health has been proven to effectively enhance your mood health.

According to studies, rice powder in a DHH-B supplement has brain function enhancing qualities that can help you improve mood, increase mental clarity and improve sleep quality.