Mental health conditions are becoming increasingly common in the United States. In fact, anxiety was the most prevalent mental health condition in 2018, and it affects over 40 million American adults. It can manifest in several forms, including generalized anxiety disorder and social anxiety. In any form, it comes with distressing symptoms such as palpitations, shortness of breath, fatigue, sweating, racing thoughts, and trembling.
If you or a love one have been diagnosed with anxiety, doctors may recommend medication and counseling. To make your treatment as effective as possible, consider adding these natural remedies for anxiety reduction into your daily life. They can help you feel more balanced and reduce the uncomfortable sensations that this condition brings.
Keep a gratitude journal
Research has shown that keeping a gratitude journal can help users experience greater joy, optimism, and other positive emotions. To get started, simply write down three to five things for which you are grateful, and make a habit of doing this each day. For example, you might write down that you were grateful for seeing an old friend or that you enjoyed watching an episode of your favorite television show. You may wish to have a special notebook as your journal, or you could also write your journal online. Over time, this type of journaling will help you shift your frame of reference to a sunnier outlook.
Spend time with a pet
Whether they're crickets, horses, ferrets, or puppies, pets provide us with unconditional love, loyalty, and emotional support. Studies have shown that pets can also help individuals with anxiety feel able to socialize more, combating the isolation that anxiety often brings. People with anxiety may be eligible for service dogs. These specially trained dogs can detect anxiety attacks and bring medication. They are also able to provide pressure therapy, soothe people in distress, and retrieve phones for use during an emergency.
Try essential oils
Aromatherapy involves inhaling the scents of essential oils. This practice is believed to stimulate smell receptors in the nose, and the receptors send messages to the body's nervous system. Some of the most effective essential oils for anxiety include lavender, chamomile, frankincense, lemon balm, ylang ylang, bergamot, and jasmine. D Gary Young and others have used essential oils in their pursuit of optimal wellbeing. Essential oils need to be diluted if they are being used on the skin, and this is done by using a carrier oil. For every 15 drops of essential oil, an ounce of carrier oil should be used for adults.
Consider coloring books
Although coloring books are traditionally considered children's items in American culture, coloring books designed specifically for adults have been popular in recent years. Several psychological studies have observed a reduction in anxiety among test subjects who engaged in coloring and drawing activities. For those who don't enjoy coloring books or can't find one to suit their personality, free drawing or just doodling on paper can also be beneficial. Some individuals with anxiety may even wish to have art therapy sessions with an instructor. These sessions can boost mood and help people feel more creative.
Practice deep breathing
Deep breathing can improve the lives of those living with anxiety. When people are anxious, breathing tends to be rapid and shallow, and this can lead to panic attacks. Proper breathing techniques can end these attacks by stimulating the body's parasympathetic nervous system, triggering an automatic sense of calm. Blood pressure and heart rate are reduced, and muscle tension diminishes. Patients with anxiety are advised to practice deep breathing during times when they feel calm. If necessary, they will then be able to employ these techniques to alleviate a panic attack. For the most soothing breathing practice, inhale slowly, holding your breath for three seconds. Then, exhale slowly and focus on releasing the muscles in your face, shoulders, and stomach. Doctors advise that most patients practice this exercise at least 10 times each day.