5 Ways to Reduce Anxiety Naturally

man sitting in field of grass reflectively looking off into distance

Anxiety is more common than most people realize. In fact, it’s one of the most prominent mental health conditions in the world, with millions of people dealing with it. If there’s a silver lining to its prominence, it’s that there are many treatment and management options to fight back against anxious thoughts. 

Medication is often prescribed for people with anxiety, but not everyone wants to commit to a prescription. 

Thankfully, there are many natural ways to reduce anxiety that can help you manage your symptoms and combat the negative, intrusive thoughts trying to control your day-to-day life. 

Let’s take a look at a few of the most effective ways to reduce anxiety naturally so you can start putting them into practice right away.

1. Get Some Exercise

Physical activity is one of the best ways to fight anxiety and boost your mood. Exercise improves serotonin levels in the brain — the chemical responsible for feelings of happiness. 

If you’ve ever heard of a “runner’s high,” it’s a real feeling of excitement and joy runners feel after a long race or leisurely jog. 

But you don’t need to run marathons to experience the same feelings of happiness. Find a physical activity that works with your schedule and keeps you interested. Exercising a few times a week will help you take your negative thoughts captive and prevent anxiety from taking over.

2. Prioritize Sleep

Anxiety can wreak havoc on your sleep schedule. Some research has shown that anxiety often gets worse at night because you’re alone with your thoughts. 

man sitting in field of grass reflectively looking off into distanceBut getting enough sleep is important if you want to fight your anxious thoughts. Improve your sleep hygiene by going to bed at the same time each night, avoiding electronics for about an hour before bed, and practicing meditation to calm your thoughts.

3. Be More Mindful

Mindfulness has become a buzzword in recent years. But it’s more than just a psychological gimmick or fad. It’s an easy and effective way to stay focused on the present rather than letting your mind wander.

Anxiety is often fueled by the unknown. Stressing over past events or worrying about what’s going to happen in the future can cause your anxiety to become worse. By closing your eyes and taking slow, deep breaths, you can focus more on your present surroundings and situations. 

Consider using guided meditation or mindfulness apps to get started. They can become a part of your daily routine, or you can use them whenever you’re feeling especially anxious. 

4. Maintain a Healthy Diet

You are what you eat. That old saying holds more truth than you might think. While most people know that diet can impact physical health, it can also affect mental well-being.

Everything from artificial ingredients in certain foods to low blood sugar levels can impact your mood. Maintaining a healthy, well-balanced diet doesn’t guarantee that you won’t have anxiety. But it’s one of the easiest ways to keep your thoughts neutral. If you notice that your anxiety tends to get worse after eating certain foods, talk to your doctor about adjusting your diet.

5. Talk to Someone

Even if you don’t think medication is right for you, don’t hesitate to reach out for professional help to manage your anxiety. Therapy is often the best way to reduce your anxious thoughts. You’ll be able to understand the root of your anxiety better, and your therapist can offer practical strategies for symptom management.

If you’ve been struggling with anxiety for a while, put some of these ideas into practice. They’re safe and effective and can make it easier to feel in control rather than letting your anxiety dictate your life. 

Reach out to learn more about anxiety therapy and how it can help you during the night and daytime as well.

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