If you glance around, you will see that most individuals report feeling worried. Many individuals are naturally concerned and question how to relieve anxiety, especially with the development of COVID, followed by the Russia-Ukraine war and a worldwide economic catastrophe.
Because not everyone has access to psychotherapy or may be stigmatised for seeking care for mental health, the following are some techniques to treat anxiety at home:
Changes in lifestyle
Exercising mindfulness meditation
Seeking professional assistance
1. Recognizing anxiety
Understanding what anxiety is and how it affects your body and mind is the first step in treating anxiety at home. Anxiety is a normal reaction to stress and danger, but it may interfere with everyday living if it becomes overwhelming. Anxiety symptoms include restlessness, irritation, difficulty sleeping, and problems focusing.
2. Modifications to one’s way of life
Natural anxiety reduction may be obtained by lifestyle modifications. You may lower your anxiety by making a few lifestyle modifications.
Getting adequate sleep is one of the most crucial. Sleep deprivation may exacerbate anxiety, so it’s critical to prioritise getting enough sleep each night. Additionally, limiting caffeine and alcohol use, eating a nutritious diet, and refraining from smoking may all assist to decrease anxiety symptoms.
3. Breathing exercises
Have you ever wondered how to instantly relieve anxiety? Several research, as well as famous neuroscientists such as Dr. Andrew Huberman, feel that certain breathing practises might help the body and brain relax.
Breathing exercises may be an effective aid for anxiety management. One method is known as “belly breathing.” Sit or lay down in a comfortable posture, put your hands on your tummy, and take calm, deep breaths to do this. Inhale via your nose and exhale through your mouth, allowing your belly to rise and fall with each breath.
Another is the “double inhale,” in which you completely inhale and then hold your breath for a brief inhalation. After then, exhale completely to clear your lungs.
4. Meditation for mindfulness
Another helpful strategy for anxiety management is mindfulness meditation. This entails concentrating your attention, without judgement, on the current moment. To begin, locate a peaceful spot to sit, shut your eyes, and concentrate on your breathing. When your thoughts stray, gently bring them back to your breathing.
Exercise is one of the best ways to deal with anxiety. Physical exercise is an effective stress reliever. Any kind of exercise may be beneficial, but yoga, jogging, and swimming are especially beneficial. Exercise promotes the release of endorphins, which are natural mood enhancers.
Herbal medicines may not instantly eliminate anxiety, but they may help lessen anxious symptoms. Chamomile, lavender, and valerian root are among them. Chamomile and lavender may be ingested as teas, while valerian root can be taken as a supplement. While studies has shown that they may assist with anxiety, you should see your doctor before beginning any new herbal medication.
7. Seeking professional assistance
While these home treatments may assist with mild to moderate anxiety, if you’re suffering severe symptoms, you should seek professional care. A mental health expert can diagnose you and provide a treatment plan that is specific to your requirements. Therapy, medicine, or a combination of the two may be used.