Anxiety is an emotional state caused by mental restlessness always associated with nervous behavior. Every one of us experience anxiety at some point in our life and it’s very normal. People with anxiety disorders frequently have excessive and persistent worry about everyday situations when reacting to something unpleasant. It is however, not the same as fear which is an emotional response to a threat. Fear causes fight or flight response that leads to defensive behavior or escape. Anxiety occurs when a person is worried about something that they are preparing or ready to cope with. The results can be of the present or future positive or negative events. For some people, anxiety is linked to an underlying health issue. Inherited traits can also be a factor. Sometimes anxiety can be a side effect of certain medications. Anxiety symptoms include feeling nervous, increased heart rate, rapid breathing, inability to relax, sweating and trembling.
Anxiety is a normal emotional reaction but when experienced regularly, it can lead to anxiety disorder, which is a mental sickness that can make someone not to be focused. For this reason, it is good to treat anxiety before it becomes a mental illness.
Chamomile acts as an anti-anxiety and anti-depression. One cup of chamomile tea does the miracle of calming you down. It contains compounds that have calming effect on our nerves. Research has determined that chamomile is not only relaxing, but it can significantly decrease anxiety and even fight depression. It can be used as a perfect bedtime tea.
This tea contains an amino acid called L-theanine that helps reduce rising blood pressure and heart rate that leads to a relaxed state.
One of the symptoms of anxiety is lack of sleep. Valerian is a herbal supplement that contains sedative compound that help in sleep problems caused by uneasiness. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. So when taking it, try it in the evening when you are about to sleep.
It is one of the safest way of coping anxiety either immediately or in the long term. It relaxes the brain making you have clear thoughts and also feel healthier and good about yourself. Any daily exercise will help you reduce anxiety but yoga in particular is very helpful to lower anxiety scores and calmer moods.
It is also a sedative that helps one to sleep. Some research shows that it reduce symptoms of anxiety as effectively as prescription drugs. Do not take it if you are using other sedatives like Valerian, lemon balm or hops.
The sweet smelling lavender causes relaxation when inhaled hence reducing anxiety.
The 4-7-8 Breath Technique
Breathing techniques are mostly used in yoga but any time you become anxious, you can use this method to release anxiety. Dr. Andrew Weil introduced a classic yoga breathing technique he calls it 4-7-8 breath in his book “Spontaneous Happiness”.
Inhale through your nose for a count of 4, hold your breath up to 7 then exhale through your mouth for a count of 8. Do this twice a day to see the results. This is true because you cannot breath in and be anxious at the same time.
Mostly when faced with a challenge and do not know what the outcome will be, your mind tends to think that something terrible might happen like a catastrophe. Instead, be optimistic and take a few deep breaths, take a walk and be prepared to accept the results whether good or bad.
Practice mindful awareness to enable you experience the true importance of each moment as it occurs instead of focusing on what is expected. You can do this by asking yourself questions as you do breathing exercise and focusing on how your breath feels coming in and out of your body.
Acknowledge your Anxiety State
The first step in reducing anxiety is by accepting that you are anxious. This makes it easier to deal with it by practicing one or two of the above methods.
Anxiety is a normal emotional reaction that everyone experiences, but it is what we do with it that matters. Take necessary precaution to avoid it. When it is not addressed and it occurs frequently, then anxiety disorder can develop. Natural treatment methods are easily available and easy to practice. So make good use of them for a healthier life and be anxiety free.