5 Ways to Reduce Anxiety Naturally

Perhaps you’ve been living with anxiety for a while now, and you’re desperate for relief. You might be thinking about working with a therapist. Yet you’re not sure how you feel about taking medication, and you’re concerned that this will be your only option for anxiety relief.

You may have had negative experiences with taking medication for mental health issues in the past. Alternatively, you may just be interested in testing out natural methods for anxiety relief before exploring medication options.

Thankfully, there are plenty of effective, simple lifestyle changes and daily practices you can turn to in order to lower your anxiety levels. Here are a few ways to reduce your anxiety naturally.

1. Physical Exercise

Anxiety represents a buildup of nervous energy. If you don’t have an outlet for your energy, it’s no wonder you feel jittery! By exercising, you’ll be able to release some of that pent-up energy, rather than holding on to tension in your body. Additionally, exercise produces endorphins, which are hormones that lift your mood.

If you’ve never been a fan of exercise, this might be the perfect time to experiment with some new forms of fitness. For instance, if you don’t enjoy running, you may want to give strength training, pilates, or yoga a try. You could also give biking or swimming a go. Check out a local gym and drop in on a few classes, or test out different machines to discover what suits you.

2. Reduce Your Caffeine Intake

Do you rely on several cups of coffee to get through the day? Maybe you also consume lots of energy drinks, or perhaps you’ve even been taking caffeine pills in order to keep up with your demanding schedule. You can experience profound relief from anxiety symptoms on a quick timeline by significantly reducing your caffeine intake. Make a commitment to eliminating energy drinks and caffeine pills, and try sticking to just one cup of coffee or green tea each morning. Consuming less caffeine won’t cure your anxiety, but chances are, your physical symptoms will not be nearly as severe.

3. Daily Mindfulness Practices

When you’re anxious, you’re often heavily focused on your perceived past mistakes, or you’re worrying about something that might happen in the future. Meditation turns your attention to the present.

Many people think that mindfulness is synonymous with meditation, but there are lots of other ways to practice mindfulness! Going for walks without headphones, birdwatching, yoga, or even journaling while listening to soothing music can all be mindfulness practices. You can incorporate mindfulness practices into your daily schedule, rather than just using them as coping mechanisms when you’re feeling particularly anxious. This will shift your long-term perspective, and you’ll gradually find yourself feeling calmer.

4. Decrease Your Screentime

Even if you have to use a computer and smartphone for work, it’s a good idea to check in and see if you can reduce your screentime. Look at your screentime chart on your phone to determine if you’re spending an excessive amount of time on your phone. If so, come up with some screen-free activities you can turn to when you’re feeling bored, like reading.

5. Improve Your Sleep Routine

When you’re exhausted, you’ll naturally experience higher levels of anxiety. You might feel jumpy and irritable, or overreact to minor inconveniences. In order to tackle your anxiety naturally, you’ll need to prioritize a healthy sleep schedule. Go to bed and wake up around the same time each day, and do not use screens for an hour before bed.

–

Treating your anxiety does not have to involve taking medication. Contact our practice to learn more about our holistic approach to anxiety therapy.