In the type of society in which we have lived, it is normal to feel anxiety. Work, making ends meet, children’s grades, problems with your partner and many more issues can lead to frequent worries that are the cause of feeling distressed.
Everyone has felt stress, but few know how to combat it. As long as anxiety does not imply a serious problem, making psychotherapy urgent, it is possible to reduce it through treatments that we could classify as more natural.
Let’s look in more depth at what are the strategies and tools that we can use ourselves to fight anxiety naturally in our daily lives
As we were already pointing out, anxiety is a common problem that involves a variable degree of intrusion into the daily lives of many people. Due to the demands of life in society, financial, work, family and health problems can trigger a whole series of catastrophic thoughts that cause the person to worry extremely, feeling almost helpless in the face of the future and becoming completely paralyzed.
In the most severe cases, anxiety It becomes a chronic problem, interfering in a profound and very noticeable way with various aspects of life of the person, causing them to be unable to adequately perform their job, not interact as much as necessary with their family, or stop engaging in 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 psychiatrist is extremely necessary and starting a treatment focused on reducing anxiety.
Fortunately, if you do not suffer from this problem too seriously, it is possible to follow some guidelines that can help reduce anxiety symptoms significantly. Seeking professional help never hurts, but in milder cases it is possible to take control of the problem and start the process of eliminating the anxiety on your own. Next …
Infusions and herbal remedies
In popular culture, the belief is widespread that certain types of plants help relieve 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:
For thousands of years, in Europe and Asia this plant has been used in the form of infusion to calm stress symptoms
Research indicates that this plant influences the amount of the neurotransmitter GABA that is available in the brain, a substance which is the main inhibitor of the nervous system. The more GABA available, the less nervous activation and the greater relaxation.
2. Chamomile
Chamomile, in addition to having benefits on digestion and helping to calm heartburn, has been used as a calming and, especially, sedative infusion.
3. Linden
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 in which a lot of nervousness is generated such as having to take an exam or a job interview.
4. Green tea
It may seem somewhat contradictory that a stimulating 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 seen that the consumption of about 200 milligrams of this substance contributes to the reduction of anxiety symptoms.
Physical activity and relaxation
After having carried out physical activity, it is common enter a state of general well-being and very pleasant relaxation
The physiological explanation for them is that the brain, after the body has been activated, causes endorphins to be released, 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 everyday stress.
Among the physical activities that can be done to obtain the pleasant effects of endorphins we have:
5. Sport
Every health institution recommends practicing some type of sport on a regular basis
As the Roman poet Decimus Junius Juvenal wisely said, ‘a healthy mind in a healthy body’, that is, a good physical shape contributes to a good psychological state and through sport we can achieve it.
Related to what we have already mentioned, performing any medium or high intensity exercise contributes to the release of endorphins, causing you to enter a state of happiness and well-being.
Besides, sweating, the body perspires better improving organic functioning, which consequently reduces anxiety levels.
But exercising is not only good for people who suffer from anxiety. It is perfect for those people who feel sad, since it lifts the mood. In addition, it has been associated with an improvement in cognitive ability.
6. Yoga
Yoga implies not only physical benefits, but also, through this practice, the psychological state in general is improved.
It has been seen that its regular practice has a positive impact on stress and anxiety, with several scientific articles suggesting this fact.
Through these types of practices, cortisol levels are reduced a hormone that is released in situations where there is stress.
Among the most interesting postures when it comes to reducing anxiety we find the Viparita Karani and it consists of placing your legs raised on the wall. The body is in an inverted position, with the legs pointing upward and the torso and head on the ground.
Thanks to this position the body enters a state of relaxation, since improves blood circulation to the brain In addition, it helps improve breathing, which is very beneficial since good oxygenation of the body translates into better organic well-being.
To perform this posture, the ideal is to lie on the floor and raise your legs, leaning them against a wall, remaining in this position for between 5 and 20 minutes.
7. Meditation and mindfulness
Thanks to Buddhism, humanity 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 multiple cultures it is Buddhist cultures that have perfected several effective meditation techniques, evolving into modern Mindfulness.
Mindfulness is a meditation technique that basically consists of living in the moment and focusing on yourself 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 situations that 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 these types of thoughts. To do this, focus your attention on simple, everyday actions that are being carried out at the moment, such as brushing your teeth, washing the dishes or watching a sunset.
A good way to get started in this technique is Close your eyes, take a deep breath, and focus 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 desired and needed calm and tranquility, a cure for daily stress.
8. Walk through the countryside or the beach
Walking, no matter how simple and basic it may seem, is a very healthy exercise. For this reason, the World Health Organization recommends taking between 8,000 and 10,000 steps a day.
However, not all places are good for walking Big cities, often full of smog and pedestrians as stressed as ourselves, may not be the best place to enjoy a good, pleasant walk.
Some good places where you can walk and, at the same time, calm anxiety are the shore of a beach, a forest, the field or a park. The sea breeze and the vegetation are factors that positively influence the mood and contribute to the reduction of anxiety signs.
Healthy habits
These are the healthy habits to promote to enjoy protection against anxiety.
9. Good nutrition
For a correct physical and mental state, the body needs to be properly nourished A good diet is a fundamental pillar for the proper functioning of our body.
That is why healthy habits such as eating a complete breakfast in the morning, avoiding sugary products and the consumption of ultra-processed foods are factors that contribute to preventing a bad psychological state.
It is very important to introduce fish rich in omega-3 into the diet, 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, Finns have enjoyed saunas in their free time, where relax and release tension of his busy life in one of the coldest countries in the world.
Heat contributes to improving mood, since it can alter the neuronal circuits involved in the release of the neurotransmitter serotonin, a substance known as the happiness hormone.
But not only saunas help reduce stress. Turkish baths and sunbathing also contribute to this effect.
