How to reduce anxiety in a natural way: 10 tips

Several useful tips to lower your anxiety and stress level in a natural way.

In the kind of society in which we live, it is normal to feel anxiety. Work, making ends meet, your children's grades, problems with your partner and many other issues can be frequent worries that cause you to feel anxious.

Everyone has felt stress, but few know how to combat it. As long as the anxiety does not involve a serious problem, making psychotherapy urgent, it is possible to diminish it through treatments that we could classify as more natural.

Let's see in more depth what are the strategies and tools that we can use ourselves to combat the anxiety in a natural way in our daily life..

How to reduce anxiety in a natural way?

As we were already pointing out, anxiety is a frequent problem that involves a variable degree of interference in the daily lives of many people. Due to the demands of life in society, financial, work, family and health problems can cause a whole series of catastrophic thoughts that make the person worry a lot, feeling almost helpless in front of the future and becoming completely paralyzed.

In the most severe cases, anxiety becomes a chronic problem, interfering in a deep and very noticeable way on several aspects of the person's life, making him or her unable to of the person, making him/her unable to adequately perform his/her work, not interacting as much as necessary with his/her family or not carrying out pleasurable activities.

The person with high levels of anxiety suffers symptoms such as sweating, stomach pains, nausea, insomnia and irritability, among others. In these cases, the intervention of a psychologist or a psychiatrist becomes extremely necessary to start a treatment focused on the reduction of anxiety.

Fortunately, in case you do not suffer from this problem with too much severity, it is possible to follow some guidelines that can contribute in reducing the anxiogenic symptoms in a significant way. Seeking professional help is never a bad idea, but in milder cases it is possible to take control of the problem and begin the process of eliminating anxiety on your own. The following ...

Infusions and herbal remedies

In popular culture there is a widespread belief that certain types of plants help to calm stress and introduce the body into a state of tranquility. Although it is true that in many cases the benefits of some plants have been exaggerated, it is true that many of them have calming and sedative properties. Among the most used we can find the following:

1. Valerian

For thousands of years, in Europe and Asia, this plant has been used in the form of an infusion to calm the symptoms of infusion to calm the symptoms of stress.

Research indicates that this plant influences the amount of the neurotransmitter GABA available in the brain, which is the main inhibitor of the nervous system. The more GABA available, the less nervous activation and more relaxation.

2. Chamomile

Chamomile, besides having benefits on digestion and helping to soothe heartburn, has been used as a calming and, especially, sedative infusion.

3. Lime blossom

As with chamomile, lime blossom is a very effective natural remedy to calm the body. It is especially useful when having to face a situation that generates a lot of nervousness, such as having to take an exam or a job interview.such as having to take an exam or a job interview.

4. Green tea

It may seem somewhat contradictory that a stimulant substance such as tea, which contains caffeine, is used to reduce anxiety, but the truth is that green tea has certain calming effects that induce greater well-being.

This is because it stimulates brain neurotransmitters that induce relaxation, thanks to the compound L-theanine. It has been found that the consumption of about 200 milligrams of this substance contributes to the reduction of anxiogenic symptoms.

Physical activity and relaxation

After physical activity, it is common to enter into a state of generalized well-being and very pleasant relaxation..

The physiological explanation for them is that the brain, after having activated the body, causes the release of endorphins, substances that have a calming effect on the body. It could be said that endorphins are drugs naturally synthesized by the body, self-made anxiolytics that help to cope with the stress of everyday life.

Among the physical activities that can be performed to obtain the pleasurable effects of endorphins we have:

5. Sport

Every health institution recommends the practice of some kind of sport on a regular basis..

As the Roman poet Decimus Junius Juvenal wisely said, 'a healthy mind in a healthy body', that is to say, a good physical form contributes to a good psychological state and through sport we can achieve it.

Related to what we have already mentioned, the realization of any exercise of medium or high intensity contributes to the release of endorphins, making you enter a state of happiness and well-being.

In addition, by sweating, the body sweats better, by sweating, the body perspires betterIn addition, by sweating, the body sweats better, which improves the organic functioning and consequently reduces anxiety levels.

But exercise is not only good for people suffering from anxiety. It is perfect for those who feel sad, since it lifts the mood. In addition, it has been associated with improved cognitive ability.

6. Yoga

Yoga involves not only physical benefits, but also, through this practice, improves the overall psychological state.

Its regular practice has been found to have a positive impact on stress and anxiety, with several scientific articles suggesting this fact.

Through this type of practice, the levels of cortisol, a hormone that is released in stressful situations, are reduced.a hormone that is released in stressful situations.

Among the most interesting postures to reduce anxiety we find the Viparita Karani and consists of putting the legs up on the wall. The body is in an inverted position, pointing the legs upwards and having the torso and head on the floor.

Thanks to this position the body enters into a state of relaxation, as it improves Blood circulation to the brain. In addition, it helps to improve breathing, which is very beneficial since a good oxygenation of the body translates into a better organic well-being.

To perform this posture, the ideal is to lie down on the floor and raise your legs, leaning them against a wall, being in this position between 5 and 20 minutes.

7. Meditation and mindfulness

Thanks to Buddhism, mankind has been able to benefit from one of the best techniques to calm the body: meditation.

Although it is something that has been present in many culturesBuddhist cultures have perfected several effective meditation techniques, evolving into modern Mindfulness.

Mindfulness is a meditation technique that basically consists of living in the moment and concentrating on oneself for about 15 minutes a day.

Thinking about both the past and the future is a source of stress. The past can make us remember unpleasant situations or those we are not proud of, while the future can make us fear the uncertainty of not knowing what will happen.

Mindfulness is based on avoiding such thoughts. To do this, it focuses attention on simple, everyday actions that are being performed at the moment, such as brushing your teeth, washing the dishes or watching the sunset.

A good way to get started with this technique is to close your eyes, take a deep breath and concentrate solely on your breathing.. You can focus your attention on how the air enters and leaves, how the diaphragm moves rhythmically or the position in which this meditation is done.

In just a few minutes you begin to feel the much needed calm and tranquility, cure of daily stress.

8. Walking in the countryside or on the beach

Walking, as simple and basic as it may seem, is a very healthy exercise. For this reason, the World Health Organization recommends between 8,000 and 10,000 steps per day.

However, not not all places are good for walking.. Big cities, often filled with smog and passers-by as stressed as we are, may not be the best place to enjoy a good, pleasant walk.

Good places to stroll and, at the same time, calm anxiety are the edge of a beach, a forest, the countryside or a park. The sea breeze and the vegetation are factors that have a positive influence on the state of mind and contribute to the reduction of anxiety.and contribute to the reduction of anxiogenic signs.

Healthy habits

These are the healthy habits to enhance to enjoy protection against anxiety.

9. Good nutrition

For a correct physical and mental state, the body needs to be properly nourished.. Good nutrition is a fundamental pillar for the proper functioning of our body.

That is why healthy habits such as having a complete breakfast in the morning, avoiding sugary products and the consumption of ultra-processed foods are factors that contribute to avoid a bad psychological state.

It is very important to introduce in the diet fish rich in omega-3, since it has been seen that this molecule, in addition to contributing to good cardiovascular health, reduces anxiety levels in the long term.

10. Heat

Since time immemorial, the Finns have been enjoying saunas in their free time, where they can relax and release relax and release the tensions of their busy of their busy lives in one of the coldest countries in the world.

Heat contributes to the improvement of mood, since it can alter the neural circuits involved in the release of the neurotransmitter serotonin, a substance known as the happiness hormone.

But saunas are not the only way to reduce stress. Also Turkish baths and sunbathing contribute to this effect.

Bibliographical references:

• Brantley, J. (2007). Calming anxiety. Discover how mindfulness and compassion can free you from fear and anxiety. Ed. Oniro.
• Bloom, F. 1994. Psychopharmacology. The fourth generation of progress. Raven Press.
• Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. & Chekroud, A.M. (2018). Association between physical exercise and mental health in 1-.2 million individuals in the USA between 2011-2015: a cross-sectional study. The Lancet Psychiatry.
• Menghini, L., Genovese, S., Epifano, F., Tirillini, B., Ferrante, C. & Leporini, L. (2010). Antiproliferative, protective and antioxidant effects of artichoke, dandelion, turmeric and rosemary extracts and their formulation. International Journal of Immunopathology and Pharmacology, 23(2): 601-610.
• Siegel, D. (2010). Cerebro y mindfulness. Paidós.