How to control anxiety? Anxiety is characterized by fear, worry, discomfort, insecurity, and strangeness to the environment or oneself, and often feel that something unpleasant is about to happen.
In addition to conventional medications, some natural alternatives can help us control anxiety. See some of them:
10 tips on how to control anxiety
1 – Practice physical activities
The most common way to control anxiety is exercise. Physical exercise can help relieve stress because it increases the production of serotonin, which is a substance that increases pleasure.
This choice usually depends on the mood of the person, because not everyone likes to exercise. However, walking 3 times a week for at least half an hour can help relieve anxiety.
In addition to physical exercise, walking can also use to exercise the brain in active meditation. When you walk, you think. Half an hour of walking is a repetitive exercise, and you will eventually think about the anxiety you need to deal with.
2 – Reduce your daily stress
People prone to anxiety need to reduce their daily stress, and there are several ways to do this. For those who get stress more easily, regular acupuncture sessions in addition to meditation.
Many anxiety patients also benefit from alternative treatments such as homeopathy and the use of Bach flower remedies.
In addition to yoga, another alternative to control anxiety is massage. If they have a more oriental approach, seeking emotional balance, the better.
3 – Try controlling your breathing
To reduce autonomic nervous system reactions, we must control our breathing. This can be done by pacing your breath and slowly inhaling through your nose with your mouth closed.
When inhaling, let the abdomen expand, puff up the belly and not the chest. Then slowly exhale, pushing the air out through your mouth.
Also, when you are in a quiet environment with the possibility of lying down, use a relaxation technique. Relaxation combined with diaphragmatic breathing will certainly reduce wheezing, tachycardia, and tremor.
4 – Avoid negative thoughts
In situations of anxiety that extend over long periods, it is recommended that the person avoid negative or catastrophic thoughts.
Instead, one should try to measure the seriousness of the situation, asking oneself if there is an alternative form of analysis if we overestimate our level of responsibility in the facts or underestimate our level of control.
We must replace ideas about the dreaded occurrence, particularly negative ones, once the situation has been analyzed. Therefore, you should replace it with another idea, preferably a pleasant one, whenever a negative review starts.
Still, it is possible, and it is an important aspect, as negative thoughts and speeches aggravate the situation, intensifying autonomic responses, such as malaise and respiratory distress.
5 – Invest in tryptophan foods
To control anxiety, we can eat foods rich in tryptophan, amino acid, and the precursor of serotonin, such as bananas and chocolate. Another option is to take tryptophan with vitamin B6 and magnesium in pill form. Taurine and glutamine are two other amino acids that can aid.
They boost the availability of GABA, a neurotransmitter that helps the body regulate physiological anxiety. They can also take as capsules, but only under the supervision of a competent physician.
6 – Have some tea
Most teas have substances that act as mild sedatives and can help control daily anxiety. The most known and studied plants with this action are passionflower, melissa, chamomile, and valerian.
7 – Keep your attention focused on the present
When your mind focuses on the present, you can analyze, judge, and act; therefore, this is an excellent way to control anxiety. However, when the brain wanders freely between the past and the future without a plan, you may get lost in your thoughts, and anxiety may start or worsen.
8 – Be more organized
Those who live in a mess spend time finding what they need, accumulate useless things, hindering their well-being, and end up creating feelings of anxiety.
Conversely, working, studying, and living in a minimally organized environment helps in emotional balance and anxiety control. In addition, people with more organization of their time can make better use of it, which reduces many anxiety-causing factors.
9 – Be with the one you love
Living with loved ones in the family, friends, and acquaintances who have an affinity makes all the difference in the quality of life. The company of those we love is unique for our emotional ones.
10 – Take time to take care of yourself
Also, taking time out of the day for yourself and listening to your actual needs can directly control anxiety. Knowing how to look at yourself, meet and contribute to your life’s goal is an act of great power for your life. Be able to devote some time and energy to yourself.
11 – Take care of your thoughts to smile more
Please pay attention to what you think because it will affect your mood. Consider your options. Put an end to the “mental movies” you’ve been watching about unresolved adverse events. You should be able to plan, program, and be strong without having to conjure up a nightmare scenario in your head.
You will experience the world differently if you think lighter thoughts, encouraging you to smile more. Laughter and smiling are helpful for emotional healing, relaxation, and anxiety reduction.
12 – Trust yourself more
Without question, you are (or should be) his best friend. No one will be with you for as long as you are, so invest in this lovely “relationship” with yourself. Stay true to yourself. It overloads you to deal with everyday tension if you trust more.
13 – Develop congruence
Anyone who thinks one way, ages another, and says something else will undoubtedly have anxiety. You are seeking the balance between what you want and what you can contribute to the harmony of your day.
What is the motivation behind your actions? When you act, what are your true intentions? Do you cater to their actual requirements? Consider these questions carefully and discover what mindsets will assist you.
14 – Strengthen self-knowledge
People who know themselves well, know how to respect their boundaries, say “no,” and protect themselves are less anxious than others still learning about themselves. Whoever completely accepts can think, display, and act without guilt, with all of his needs met.
15 – Take good care of your moment before bedtime
How to control anxiety? You have to avoid actions that lead to the preservation, worry, and attrition. We cannot always predict what might happen before bedtime, but what depends on us must do well.
Try to talk about more serious matters for bedtime. Put a mental break on decision-making thoughts in moments of relaxation. Changing the life inside the head at rest only creates anxiety and loss of sleep.