Anxiety is a stress response, but if it gets overwhelming, it can take a toll on your mental and physical health. While modern medicine offers various treatments, many people are turning to natural approaches to manage their anxiety and find balance.
These methods focus on calming the mind and strengthening the body to build resilience against everyday stressors. Also, get some supplements recommendations to help you calm your mind.
Mindful Breathing
Mindful breathing is a breathing technique to calm your mind and regulate your emotions. Anxiety often triggers shallow and rapid breathing, which increases your heart rate and can intensify feelings of panic.
This technique helps counteract anxiety by activating the parasympathetic nervous system to promote relaxation. At least there are three ways to do mindful breathing:
Box Breathing: Inhale for four counts, hold your breath for four counts, exhale for four counts, and pause for another four counts before repeating.
4-7-8 Breathing: Inhale for four seconds and hold the breath for seven seconds, then slowly exhale for eight seconds.
Diaphragmatic Breathing: Put one hand on your chest and the other on your abdomen. Breathe deeply so only your abdomen rises and falls, not your chest.
These exercises are particularly effective because they slow down your heart rate, reduce cortisol levels (stress hormone), and create a sense of control over your body and mind. Practicing for 5-10 minutes a day can make a noticeable difference.
Physical Activity
Exercise is often called “nature’s antidepressant,” and for good reason. First of all, physical activity releases endorphins, the brain’s natural feel-good chemicals. These help reduce stress and improve your overall mood.
Moreover, staying active promotes better sleep. Regular movement improves sleep quality, which is crucial for mental health. Consider 30 minutes of moderate exercise 3-5 times a week, but even shorter sessions can yield benefits.
According to Anxiety and Depression of America (AADA), fitness and cold-weather exercises are effective for combating anxiety. It’s recommended to walk, jog, bike, or dance three to five times a week for 30 minutes.
Quality Sleep
Sleep deprivation increases levels of cortisol, which can make anxiety symptoms worse. It also impairs your ability to regulate emotions, so it’s harder to cope with stress during the day.
Quality sleep lets your brain process emotions and repair itself. It also gives your mind and body a chance to recharge, creating a stronger foundation for managing anxiety throughout the day.
To improve your sleep quality, you should limit screen time before bed, avoid stimulants, and optimize your sleep environment. You can also do relaxation techniques before bed like muscle relaxation and sleep meditations.
Connect with Nature
Spending time in nature is a simple yet highly effective way to alleviate anxiety. Places like forests, parks, beaches, and gardens have a calming effect on the mind and body, often called “nature therapy” or “ecotherapy.”
Natural environments allow you to breathe fresh air, feel the breeze, and let sunlight seep in, which all help regulate circadian rhythms. Meanwhile, Vitamin D from sunlight supports mental health.
A recent meta-analysis suggests that spending time in natural environments can significantly lower cortisol levels, a key stress marker. Multiple studies also show that salivary cortisol levels drop more after exercise in natural settings compared to urban environments.
Mindfulness and Meditation For Anxiety Relief
Mindfulness and meditation are powerful practices that teach you to focus on the present moment rather than dwelling on the past or worrying about the future. They help retrain the brain to respond to stress more calmly.
Mindfulness involves paying nonjudgmental attention to the present moment. Focusing on your breath, body sensations, or surroundings can anchor you in the “now.” For example, While eating, notice the taste, texture, and aroma of your food without distraction.
On the other hand, meditation is a more formal practice. You intentionally set aside time to calm your mind. Some types of meditation include guided meditation, body scan meditation, and loving-kindness meditation.
Doing meditation doesn’t have to take long. A daily practice of 5-10 minutes is enough to start seeing results, though longer sessions can provide more profound benefits.
Balanced Nutrition and Herbal Remedies
What you eat impacts your mental health. A nutrient-rich diet supports brain function, stabilizes energy levels, and regulates mood. Some key nutrients for anxiety management typically include:
- Magnesium in leafy greens, nuts, and seeds helps calm the nervous system.
- Omega-3 Fatty Acids in fish and walnuts support brain health and reduce inflammation linked to anxiety.
- B Vitamins in eggs, dairy, and whole grains support serotonin production.
- Tryptophan is a precursor to serotonin and is found in turkeys, bananas, and oats.
There are also foods to avoid, such as too much caffeine, sugar, and processed foods. Excessive intake may negatively impact mental health and worsen anxiety symptoms.
In addition to those, herbs have long been believed to manage stress and promote relaxation. While they aren’t a substitute for medical treatment, they can complement other anxiety-management strategies.
Some popular herbs for anxiety relief are Chamomile, Lavender, Ashwagandha, Valerian Root, and Passionflower. They often come in teas, supplements, and aromatherapy.
Additional Supplements to Consider
Supplements can be a helpful medicine for anxiety for some people. They support the nervous system and promote relaxation. Here are some commonly recommended options:
- Magnesium: Calming the nervous system and reducing stress hormones.
- Omega-3 Fatty Acids: Support brain health, which can alleviate anxiety symptoms.
- Vitamin B Complex: Produces neurotransmitters like serotonin and dopamine, which regulate mood.
- Ashwagandha: Helps the body better handle stress and reduce cortisol levels.
- Probiotics: Promote a healthy gut, which can boost mood and reduce anxiety.
Supplements are not a cure for anxiety but can provide additional support. It’s also recommended to consult your doctor before consuming any supplement, especially if you take other medications.
Managing anxiety naturally is a holistic journey. The above techniques can help you take meaningful steps toward achieving a calmer, more centered mind. Also, don’t hesitate to seek professional guidance when needed.
This article was written for WHN by Andre Oentoro who is the SEO consultant of MGK Asia, an elevator provider company.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://www.michiganmedicine.org/health-lab/3-easy-anxiety-relief-exercises.
https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
https://worldhealth.net/news/what-is-good-quality-sleep-and-why-is-it-so-important/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8125471
https://worldhealth.net/news/healing-power-meditation-nurturing-your-mind-body-and-soul/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8706568
https://www.goodrx.com/conditions/generalized-anxiety-disorder/otc-remedies-anxiety
