Reduce Anxiety: 8 Tips You Can Follow Easily

tips to reduce anxiety

In this article, we’ll discuss some simple tips you can easily follow to reduce your anxiety.

Overview

Anxiety disorders have become very common mental & psychological disorders across the globe. People even without a traceable anxiety disorder get anxious at times. In the USA alone according to the Anxiety and Depression Association of America, anxiety disorders affect about 40 million USA citizens every year as of now.

However, for most of the global citizens, visiting psychologists and counselors alone looks like the option to treat anxiety disorders. But, this is not the case. There are many tips and tricks to fight anxiety disorders at home. These home remedies such as yoga, exercise, and music therapy can easily help you fight mental disorders and anxiety.

Tips To Reduce Anxiety

Here are the natural treatments for anxiety disorders one can follow to treat the problem to the root without the need to leave your homes. These tips control stress levels and also help in soothing the mind. 

1. Consume Less Caffeine

Drinking as less caffeinated drinks as possible is the easiest way to treat anxiety disorders. Substitute caffeine products with other natural and healthy drinks that are good at calming anxious thoughts. 

As per science, a hormone called, adrenaline is responsible in suggesting the body to either fly away or fight with the situation as a way of responding to the stimulus. Unfortunately, caffeine causes a hike in the levels of adrenaline. This surge may make few people feel nervous and left out. 

One of the most preferred refreshing drinks is coffee across the world and it is also the most widely known source of caffeine. Surprisingly, even the decaffeinated coffee has about 2–12 milligrams of caffeine content.

Next to coffee, the most caffeine-filled substances include chocolate (particularly dark chocolate), chocolate flavored cereals, desserts and drinks, and few over-the-counter drugs. Doctors advise that people who trace a link between anxiety levels and their caffeine consumption should work out to cut caffeine from their diet.

They should try doing this at a slow pace to deal with caffeine withdrawal as sudden withdrawal could lead to physical symptoms same like anxiety.

 2. Workout

Exercising is a well-known technique to reduce anxiety. On the first account, it lowers stress hormone levels in the body. Secondly, it forces people to focus on exercises. And this helps in distracting them from ruminative thoughts.

A research was conducted in 2016 regarding the exercise effects on anxiety people. The investigation had 8 random controlled trials that compared standard treatments with exercise. 

This study found that exercise on its own had a lesser effect than the standard anxiety cures like talking therapy and medicines. However, when exercise was combined with these standard treatments the results were even higher than the anxiety cures alone. 

Further researches are needed to trace out the type, time, and exercise frequency that could lead to higher improvements in treating anxiety with exercise. 

3. Practice Yoga

This age-old physical form of exercising is highly renowned in India and is slowly gaining momentum in Western nations. Amongst all types of exercising yoga is considered the best to treat anxiety disorders the natural way. A 2015 review studied the yoga effects on human mood and nervous system functions.

There were 25 studies in the review and in all the studies yoga was found to decrease blood pressure, cortisol levels, and heart rate. Cortisol, a hormone the same as adrenaline is responsible for fight-or-flight fear reaction. The presence of this hormone in high quantities in the blood can increase anxiety.  

Yoga in addition to fighting anxiety disorders is even considered to lessen the depression symptoms. It lowers the levels of the molecules known as the cytokines present in the blood. These molecules are released by the immune system as a response to stress. 

When cytokine levels increase chronically they can lead to longstanding inflammation and other negative health hazards. 

4. Listening To Music

Listening to music could turn on reward systems present in the brain. When reward systems get activated signs of pleasure will start alleviating anxiety and stress. 

A 2017 review probed how music affects physical and mental well-being and overall health. The review found that music listening could lower stress levels and increase the function of the immunity system. 

And again a study conducted following this review observed that music was the most vital factor in lowering stress levels. It says that listening to favorite songs or music numbers could be an effective remedy to lower the stress for a short period of time.  

5. Prefer Mindfulness Meditation

A go-to option for thousands to reduce anxiety levels – Meditation. And, amongst all the forms of meditation, mindfulness is the most popular one. It encourages people to concentrate on thoughts, feelings, and body sensations that take place at the present moment. This will assist distracted people to move away from the negative thought process and also ruminative thoughts.

6. Follow Visualization Techniques

One type of popular visualization medication technique is the Guided imagery (GI). GI is the process of visualizing serene scenes within the mind to increase relaxation and avoid stress.

There was a study conducted around 2018 to know the collective effects of GI and music (GIM).

In this particular study, 20 people were divided into 2 groups. As part of the treatment process, one sect was given the GIM program for a period of 9 weeks while the second set wasn’t given any treatment. 

As expected the group that received GIM treatment showed major improvements in managing stress and overall well-being. The outcome even found a high reduction in the cortisol levels of the people present in the group of GIM.

However, additional studies are needed to clearly establish how effective GIM is in treating other kinds of anxiety.

7. Perform Diaphragmatic Breathing

This is a deep breathing technique. A study in 2017 favored diaphragmatic breathing (DB) and found that DB lowers cortisol levels in healthy people. 

To assist in reducing anxiety, the study suggested people practice the DB technique every day many times for 10 minutes each time. 

8. Stay Away From Procrastination

People going through anxiety disorders are very much prone to put off important projects or tasks for time being in order to lower stress. But, this procrastination very often leads to last-minute panic and rush. This situation, unfortunately, leads to even higher anxiety and stress. 

In fact, according to many studies, this kind of stress could lead to an array of stress-concerned health setbacks. 

People who have this habit of procrastinating can take the help of talking therapies that allow focusing on emotional regulation and stress management. 

Tips To Reduce Anxiety: Wrapping Up

These are known to be the best home remedies to fight anxiety disorders. People should first follow these natural remedies before actually hitting out to meet a professional. As anxiety disorder is a longstanding ailment following these DIY remedies can be really helpful in the long run. These also don’t come with any side effects.