Managing Anxiety – How to Overcome Anxiety Naturally
Anxiety is an unwelcome emotion experienced by many people across the world. It can be hard to live with when you haven’t learnt where it comes from and how to manage it. I aim to share some tips for managing anxiety and look at how to overcome anxiety naturally so that you can work through this feeling when it happens.
Anyone who knows what anxiety is, knows the challenge in trying to manage it on their own. It’s something that has been increasing over time with estimates of 40 million people in the US alone. It is treatable, but only approx 10% of people reach out for support.
In a nutshell, it has thoughts that are focused in the future or triggered from the past. This means that when we experience anxiety, it’s usually the result of the direction of your thoughts. Thoughts are often focusing on things that haven’t happened yet, or the worry of what could happen. These are ‘what if’ thoughts.
It is based around fear and a sense of not feeling safe in some way. It’s connected with our physiology through the fight and flight system.
Anxiety can be treated with medication however it’s not the only way to help you manage anxiety.
Medication is usually what the GP will prescribe, however it’s not the only option and can be managed without medication naturally. Do not suddenly go off prescribed medication without discussing this first with your doctor.
Different Types of Anxiety.
One can be triggered by something, and when this happens it can be very difficult to silence the ongoing thoughts as a result. Sending one into a spiral of thoughts that keep hammering our insides. It can cause physical pain too like nauseous, shaking, a jittery feeling, tingling in the hands, racing heartbeat and stomach churning among other physical symptoms.
Depending on which type of anxiety one experiences can depend on how to manage it. If you experience anxiety and it’s impacting on your experience of life, it’s time to seek out help and support for this treatable condition.
A panic attack can happen at any time you feel anxious about something happening. A panic attack is when your breathing becomes very shallow and rapid at the onset and your heart rate increases to the point where you might be wondering if it’s a heart attack. It can have a cyclic effect for some, because once you’ve had one, it can increase your worries about whether you could have another one. It can also be confronting so learning how to manage when one happens can help you reduce your worries around it happening again. Refer to the below techniques for guidance. For an effective program to help you work through your panic attacks try this one.
This is where anxiety is experienced in an ongoing way, It is where there is an ongoing experience of anxiety for lots of different things.
Fear and anxiety about a specific object or situation. Examples include fear of flying, injections or spiders.
Where a person fears being embarrassed, criticized, or put down in social situations or out in public.
It’s important that if you are struggling with anxiety and finding these techniques difficult to put into place on your own, you don’t have to suffer in silence. There is heaps of support to help you manage anxiety. I’ve created a list of programs that help you overcome anxiety on this post.
For access to an effective program that applies Cognitive Behaviour Therapy click on the image below.
Natural Options to Overcome Anxiety
Incorporating meditation into your daily routine will help calm your nervous system and help your adrenaline and cortisol lower. This in turn will help lower the fight or flight response that your body thinks it’s in where you are experiencing anxiety. Meditation is a powerful tool in overcoming anxiety.
essential oils have been used for thousands of years and for a very good reason. They can help manage a wide range of issues including anxiety and stress.
Oils that help reduce anxiety include ylang ylang, lavender, rose, bergamot, german chamomile, lemon balm, clary sage, jasmine, neroli, vetiver, geranium, valerian and basil essential oils.
Having oils premixed to help with anxiety is a really helpful approach to ensure a formula that will be effective in reducing the anxiety.
The value of breathing is huge. Even though we do it naturally, we often have shallow quick breaths instead of slow deep breathing. When our breath is shallow and fast paced, it increases our anxiety.
A useful way to practice what I call the 5, 2, release technique. Count to 5 as you breathe in, Hold for 2 seconds, Then release for as long as you need to slowly. Then take your next breath in using this same count. Do this a few times.
Notice how you feel after doing this exercise.
The value of ‘being present’ can’t be overstated! Being present means focusing on this moment in your life. Now! The past is done, the future hasn’t happened the present is a gift.
Being out in nature can help you be present, but it’s not the only way to be present. Breathing helps you center yourself and when you focus on the movements and feeling of breathing, it brings you to the present.
This is the practice of noticing the thoughts that are present in your mind. When you are aware of the thoughts, instead of fighting with the thought, trying to push it away or being negative with it, simply notice it without any extra comment towards it.
Even though the thoughts are there, you are simply noticing and being aware without judging whether it’s good or bad to have the thoughts there. There are many apps that help guide you with using mindfulness. If you struggle to find time for this strategy here’s a program that helps you incorporate and practice mindfulness for 7 minutes a day.
Grounding helps bring you back to the present. It’s common for when you feel anxious for your thoughts to be stuck in either the future or the past. Use grounding to help bring you back to the present. Grounding strategies including practicing 5 Senses Grounding or grounding focusing on colors in your space. For instance, notice a color around you, name the item and keep looking for it for a few moments. Once you can’t find anymore, look for a different color until you notice feeling calmer.
For a detailed description of grounding techniques read my previous post.
You know hypnosis is very effective and can be done using a guided hypnosis program where you are safe. It is nothing like hypnosis performed on stages for entertainment. Real hypnosis is very effective in helping one’s mind change how it responds to certain things. It can target numerous issues including insomnia, depression, motivation, and anxiety. A dear friend of mine has had very effective success in quitting smoking for instance where she did one session, and afterward, she no longer had the urge to smoke. She’s had no cravings and has not had any cigarettes since. She is an advocate for the powerful effects of hypnosis. For more information click here.
Valerian, St John’s Wart, Ashwagandha, Lavender, Chamomile, Lemon Balm and passionflower are all herbs that can help in reducing anxiety.
Quit sugar and processed foods. For more information on this have a look at this post. Sugar has an effect on anxiety levels. It can be subtle, but after quitting sugar then having some after quitting, you might notice the anxiety is back.again or it’s stronger.
Eating a healthy diet can also help improve your ability to manage anxiety. Foods such as avocado and nuts which are nutrient-dense providing our brains with valuable magnesium, b vitamins and omega 3 which all contribute to reducing anxiety. Here’s where you can find more information on this. For help with changing to healthy eating options, you might consider developing a healthy eating plan and change your eating habits to healthier options.
If you are low in certain vitamins and minerals, that can play havoc with your mental health. B complex vitamins have been shown to reduce anxiety and depression. Our brains really do benefit from improved nutrition. When we take magnesium, for instance, this helps us relax. Fish oil also helps with managing anxiety. If our blood results show a deficiency in B vitamins, this could actually contribute to anxiety and depression. Check this with your health care practitioner to find out if the anxiety you feel anxious could be due to a nutritional deficiency. For supplements that help our brains click here.
Formulas such as this can help relieve symptoms common with anxiety including headaches and relieve tension.
Bowen Therapy incorporates our body’s own energy to help it facilitate healing. It works. It incorporates gentle movements on specific areas of the body that are interconnected and uses the body’s own healing energy that is triggered by the Bowen therapy movements.
Yoga has a calming, grounding effect on the nervous system. It encourages deep slow breathing which allows oxygen to go to the brain and throughout the body increasing feelings of relaxation. There are even specific yoga poses that help relieve anxiety. Here you will find which one’s help with anxiety.
It provides health benefits along with emotional benefits,
Personally, I’ve found that reading relevant and appropriate books have helped me learn more about the anxiety I used to experience which helped me process my thoughts and responses. A few books that help with overcoming anxiety include Rewire Your Anxious Brain, The Anxiety Toolkit, & Take Control of Your Anxiety, just to name a few. There are so many more available through Audiobooks which also offer a free trial. Having books on Audio is so convenient and can be played at any time you’re ready. Here’s an audiobook I personally recommend for anyone wanting to overcome anxiety naturally
Exercise, in general, is also a great way to boost happy hormones. I’m not talking about running a marathon or triathlon unless you want to. It only needs to be a minimum of 15 minutes to get your body moving. Consider joining a social sport that you enjoy playing, or going for a walk around your neighborhood. Even some exercises at home can help get the blood circulating and increase your positive feelings. For more information on improving your well being through exercise read this.
Connect with Nature
Nature has a calming effect on the senses which can help you relax and be present. Other health benefits of getting outside is your body’s production of melatonin which helps you sleep at night and getting valuable vitamin D.
I hope this list can help give you the inspiration to know that there are ways to work through the anxiety. You’re not stuck with it for the rest of your life. Engage in proactively working through it. It’s easy to try to avoid situations that increase your anxiety, but this isn’t helpful and doesn’t address the issue, instead keeps you stuck with feeling that way. Be brave and do something that you feel comfortable doing that can help work through and alleviate the anxiety. You might need to keep a list or put a reminder in your phone to make sure you remember to do the activity you chose to help you work on overcoming the anxiety naturally.
You can do this! It is possible to reduce the anxiety in your life. It could take time, but you’ve got to start somewhere.
If you’ve found any of the above or something else has worked for you in alleviating your anxiety, I would love to hear from you. Leave your comments below.