Anxiety is an undue feeling of worry; feeling overwhelmed to the point beyond what is normal, experiencing extreme nervousness, or feeling keyed-up. People suffering from anxiety often present with physical symptoms, like palpitations (a subjective awareness of the sensation of heartbeat), sweating, difficulty breathing, trembling/shaking, insomnia/difficulty in sleeping, headaches, butter-fly stomach (fluttery feeling in the stomach)/abdominal pain, chest pain/discomfort, even a sensation that they are having a heart attack or an impending demise, nausea and lightheadedness. They encounter irrational fear somewhat unrelated to the norms.
There are various kinds of anxiety disorders, some of the common being: Generalized anxiety disorder (GAD); panic attacks (in which severe anxiety symptoms come in episodes, lasting for a while) and social anxiety disorder (fear of being in social gatherings). Others include agoraphobia (fear from wide, crowded places such as shops/malls); claustrophobia (fear from enclosed places, such as lifts/ MRI or CT scan machines); separation anxiety disorder etc.
Whatever the cause/kind maybe, this undue feeling of apprehension is controllable with a variety of home remedies and espousing certain strategies.
Here are the top 10 best home remedies for anxiety:
This is a DIY home remedy for alleviating anxiety. Meditation is a state of deep physical and mental relaxation. Whenever you feel anxious, take a few deep breaths, and close your eyes. Then inhale deeply, hold your breath for a count of 6-7 and then exhale out all the air, slowly allaying all the stress and worries. Scientifically, what happens to our body and mind during mindfulness meditation that brings about this relaxation and serenity? During meditation, a relaxing inhibitory neurotransmitter released from the brain cells called GABA, functions to relax and calm all the muscles of the body as well as the mind. Furthermore, meditation also stimulates serotonin (aka 5HT) secretion from the serotonergic neurons of the central nervous system. This neurotransmitter regulates mood and sleep, thereby rendering you that unperturbed frame of mind.
2. Connecting with Nature
We live in an era where each new day conveys a new stress. Connecting with nature is like attaching yourself to you. The greenery appears so appealing to not only the eyes, but it also prompts a magical relaxing effect to your mind. Spend a short time almost daily walking, or sitting in a park, allowing your bare feet to touch the cool grass and grounding yourself.
Yoga embodies slow body movements, postures (Asanas) and breathing, that serve as a lifesaver for repressing the unease feelings. Yoga owns the same scientific basis as meditation for ameliorating uneasiness. Additionally, it serves to enhance the endorphins (aka feel-good chemicals) in your brain.
4. Positive Affirmations
Your mind is a garden, your thoughts are the seeds, you can grow flowers, or you can grow weeds. One of the best coping strategies for anxiety is adopting a positive attitude and thinking. Speak up to yourself “I did this and I can do it again.” “I do not have to fight with my uncomfortable feelings; I know they won’t reside longer in me; the feelings that will linger in me are the feelings of contentment, tranquility, and ease. Repetitive optimistic affirmations eventually overcome anxious thoughts.
Massage is a physical and mental relaxant. No matter where the tension is, body massage lowers the levels of stress hormones like cortisol and adrenaline, as oppose to boosting serotonin levels. High cortisol levels shoot up the blood pressure and suppress the immune system. Try requesting someone at your home to do a body massage, a head massage, or merely a feet massage. All of them aid in bringing about the cozy serene state of mind.
6. Essential Oils
It is a better idea to massage using essential oils like lavender, rosemary, peppermint oil, sage. Additionally, you can simply apply these oils on your wrist or place them in a diffuser; in any way, the aromatherapy is a wonderful remedy for anxiousness.
7. Chamomile Tea
Sip up a cup of warm chamomile tea before going to bed. It not only enables you to fall into a deep slumber swiftly, but also comforts and soothes your anxious mind.
8. Omega-3 fatty acids
When anxiety strikes you, studies demonstrate that consumption of omega-3 rich foods like fish, walnuts, and avocados bumps up the relaxing chemicals in your brain.
9. Green Tea
L-Theanine found in green tea has also revealed to curb away the unpleasant awkward feelings. Imbibing it in moderate amounts will be beneficial.
10. Go out and Have Fun
Planning for a delightful trip is a very convenient home remedy for keeping the anxiety symptoms at bay. It diverts your mind from the stressful circumstances/situations you are encountering and provides you a vacation off from those fearful feelings.