Regular exercise is one of the topmost methods to reduce immense stress and anxiety in the human body. To help calm anxiety in 6 different ways naturally includes regular exercise, proper sleep schedule, and healthy diet, avoidance of substance, mindful meditation, and relaxation techniques. If a person is suffering from any anxiety disorder, consultation with a therapist or medication might be required alongside lifestyle changes for the reduction in anxiety.
Support of friends and family also plays an essential role in the commitment of changes in lifestyle. Changes in behavioral patterns might prove as a challenge, but will make a noticeable difference in everyday life. Following are methods to calm anxiety in 6 different ways naturally.
Regular exercise
Exercise is able to effectively provide relieving of anxiety symptoms alongside boosting of the mood of the individual, hence one of an effective method to calm anxiety in 6 different ways naturally. Physical activity in moderation, such as walking outdoors for around sixty minutes, four times a week, has the same effectiveness as medication used for reduction in anxiety. Short duration exercises have also been found to have a positive impact on reducing stress.
In a recent study on anxiety reduction, regular exercise was able to significantly reduce symptoms of anxiety as compared to controlled conditions. In some cases, lifting weights can also have a good effect on the human mind and was able to have a positive impact by reducing the levels of anxiety.
Sleeping schedule
Sticking to a proper sleep schedule is one of the methods to calm anxiety in 6 different ways naturally. Anxiety and stress are able to highly impact the sleeping quality and quantity in an individual as a person under heave stress has difficulty in falling asleep.
Having a proper sleep routine, including the same timings for going to bed and waking up, will help in reducing anxiety in the human mind. 7 to 9 hours of sleep is recommended in a normal healthy individual. Inadequate sleep helps in increased production of the stress hormone, which might exacerbate the level of stress and anxiety.
Relaxation and mindfulness approach
Relaxation techniques and meditations are some of the techniques to calm anxiety in 6 different ways naturally. They are easy and simple, which can be performed as soon as the effects of anxiety start to appear. Relaxation routine is very helpful in calming stress and anxiety. In a recent study, it was found that mindful meditation-based interventions were able to effectively reduce the distress associated with anxiety as compared to cognitive behavioral therapy.
Guided meditation apps were found to be helpful in nursing students and were successfully able to reduce levels of anxiety by using the app for just ten minutes per day.
Biofeedback
Biofeedback includes monitoring of the body’s process and physical reactions to stress and anxiety in order to be able to regulate them better. After being able to monitor the changes during high levels of anxiety, relaxation techniques are applied to reduce anxiety symptoms.
Biofeedback is successfully able to reduce muscular tension, breathing regulation, reduction in elevated heart rate, as these are all directly related to anxiety changes on the human body.
Healthy diet plan
Proper health and complete diet included in one of the approaches to calm anxiety in 6 different ways naturally. A diet containing high levels of sugar, fat, and refined carbohydrates are able to have a 25% increase in anxiety levels as compared to a healthy diet containing all the required essential nutrients such as vegetables, fruits, and legumes. Avoidance of sugary snacks is likely to help reduce and control stress and anxiety levels of the mind.
Omega 3 fats, which are found in fish, are classified under food nutrients and are able to reduce anxiety. Consumption of alcohol might provide a temporary reduction in anxiety, but the stress levels tend to heighten as soon as they stop drinking. Social anxiety disorder is closely interlinked with high alcohol consumption.
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