HOW TO CALM ANXIETY NATURALLY

The anxiety, feeling anxious about something new or stressful is a typical part of life. It is a result of living in this busy world.

Occasional anxiety prepares our mind and body to identify risks and evaluate if you are in danger.

It helps us to be motivated just in case we have to start running to avoid any potential harmful risk.

It is when it becomes a daily recurrence when it starts to affect our quality of life and it could cause a disorder.

Before arriving to that point, in this article I have listed the most useful resources I apply when I feel anxious to prevent an anxiety attack.

You will learn:

What is anxiety

Solutions to anxiety

1. Deep breathing. 3-6-9 technique.
2. Change your thoughts.
3. Aromatherapy
4. Spend time in nature: Forest Bathing
5. Spend time with your love ones
6. Stay active.

Wrapping it up

 

WHAT IS ANXIETY

According to Oxford Dictionary, Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. 

It is a natural response to stress.

Some common anxiety symptoms are:

• increased heart rate
• rapid breathing
• restlessness
• trouble concentrating

To sum up: It is an idea, a thought anticipating the potential risks in the future. It is a fear of actual loss or harm. And that loss can be real or a threat perceived as possible.

 

SOLUTIONS TO ANXIETY

Knowing that it is a thought about the future that have a huge impact on our body, I have experienced with some techniques which are turn out to be effective for me when I felt anxious. I hope it helps.  

 

1. Deep breathing. 3-6-9 technique.

I learned this technique and for me it is the best way to change quickly my body’s nervousness and start to feel better. It is very easy to follow:

Inhale – and count from 1 to 3.

Maintain the air on your lungs counting from 1 to 6.

Exhale while counting from 1 to 9.

About this method you have to know that stress activates your sympathetic nervous system, activating your body response. The body will need a lot of oxygen to function properly. That’s why you start breathing faster.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

This helps slow your heart rate, allowing you to change your physical sensations of stress

 

2. Change your thoughts.

When it comes to your thoughts, you have to know that you can decide. You can choose your thoughts. 

I encourage you to become the boss of your thoughts. 

Start by preparing yourself choosing an image of a place you like that made you feel at peace and safe: the beach, the ocean, the mountains, whatever. Remember: you can choose your thoughts. 

It is important to have this image ready in your mind. 

This is how I applied it. Once, at the office, I started to feel anxious because I thought I couldn’t finish my work on time. In that moment, (I remember it very clear) I decided to stop my mind. 

I told myself: Stop. I closed my eyes and I started visualizing that beautiful and peaceful place. Maybe it is hard because you don’t want people to see you doing that, but …once more, you decide if it is useful for you or not. 

By using my imagination, I was able to change my body reaction and started to feel better. Was amazing. It did work.

You can work with your mind and thought in several ways. For example, picture yourself facing your fears head-on. The more you do this in your mind, the easier it will be to deal with it when it happens. 

One last recommendation: Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

 

3. Aromatherapy 

Smelling the essential oils created by the natural plant extracts can help to ease stress and anxiety. 

Aromatherapy is suggested to:

• help you relax
• help you sleep
• boost mood
• reduce heart rate and blood pressure 

Blends of those essential oils that can be used as topical application, massage, inhalation or water immersion. They may be inhaled directly or added to a warm bath or diffuser. I personally use a mini kitten diffuser with Eucalyptus Essential Oil. 

Bergamot and Lavender may be especially helpful. A 2012 study tested the effects of aromatherapy with lavender on insomnia. According to the results the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.

 

4. Spend time in nature: Forest Bathing

Spending more time outside may help reduce stress. Even if you live in an urban area, try to seek out green spaces such as local parks and botanical gardens and get immersed in nature!.   

This immersion is called in Japan “Forest Bath”. 

 

 

Habitual forest bathing may help to reduce levels of stress and boost your mood. 

Conclusion: Nature matters

 

5. Spend time with your love ones

Let yourself to share your thoughts, feelings and worries with someone you trust.

By telling your closest friends and family you’re feeling overwhelmed, you are giving you the opportunity to find a solution. It could help you to put your thoughts in perspective too. 

Another thing you can do is to join groups in your community as a volunteer, for example. 

I am new in this village, and I felt a little bit nervous because a lot of things were unknown for me. 

Recently, I decided to join several groups aligned with my interests. (spiritual entrepeneurs, hiking, cultural visits).

As a result, I have made a lot of beautiful and useful connections that have become a support system for me here.

 

6. Stay active. 

Exercise can divert your attention away from something that’s making you anxious. 

That activity can alleviate that anxious energy by taking control of it by moving your body and putting it somewhere else.

Don’t stay there worried and get up and walk for example. Or shoot for three to five 30-minute workout sessions a week.

In my case I practice Hatha Yoga. I enjoy it a lot because I move the whole body and practice implies concentration, use of conscious breathing and strectching muscles. Sometimes includes meditations which allow me to calm my thoughts by putting attention on the physical exercises I have to perform.

 Learn more here about this ring for anxiety

Wrapping it up:

You can reduce your anxiety by understanding how does it work. It is only that we are learning how to manage it. Give you the time you need and practice. 

 

 

Sources:

My own experience and my knowledge as a Psychologist. 

https://www.healthline.com/health/natural-ways-to-reduce-anxiety

https://www.webmd.com/anxiety-panic/anxiety-tips

https://www.webmd.com/mental-health/features/ways-to-reduce-anxiety

https://adaa.org/tips