Do you know that despite effective solutions for anxiety, only about 27.6% of those in need receive any treatment for anxiety disorders (Source: World Health Organization). Anxiety is a critical problem and has no control because it is our body’s automatic response to stress, possible threats or fear.

However, it has been seen that anxiety has become very common. People of all ages face anxiety and anxiety in younger adults and older usually consists of panic and social anxiety disorders and requires an immediate solution, but can we cure anxiety permanently? Let’s find out.

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Is there a permanent solution to anxiety?

The tendency of a person to anxiety is influenced by multiple factors like genetic composition, life experience, environment and more. As anxiety is a natural part of human life, there is no permanent solution to it, however you have to follow different methods to make it less effective otherwise:

• It can make you isolated from the world.
• It can cause you panic attacks.
• It can lead to depression.

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5 essentials ways to reduce anxiety naturally

Today we are going to share with you different methods that can have a positive impact on your anxiety, and can cure it or make it less effective:

1. Stay Physically Active

A study conducted in 2021 has found that people involved in any sort of physical activity have 60% lower chances of building any type of anxiety symptoms. Engaging in activities like running, cycling or dancing elevates your heart rate and releases endorphins in your body which acts as a natural mood booster. 

Exercising 30 minutes daily diverts your attention from the thoughts that may increase your anxiety and enhance your willpower. If you’re looking for exercises that really uplift your heart rate then high-intensity interval training (HIIT)  or running is best for you. But, if you want to start from low impact movements then yoga and pilates may have great impact. 

2. Limit on caffeine intake

When you consume caffeine , it releases adrenaline, a hormone that prepares your body for action and while it is beneficial in certain situations , excessive adrenaline can be a root cause for anxiety. 

Anxiety disorders may be caused or get worse through caffeine. According to a 2022 review of 10 studies caffeine may increase panic attacks and anxiety in older adults and younger people whether they have any sort of panic disorder or not. And, in some people eliminating caffeine constantly improves anxiety symptoms. 

3. Practice Deep Breathing

Breathing quickly and shallowly is a common characteristic of anxiety. It easily leads to a faster heart rate, dizziness or even a panic attack. Deep breathing exercises activate the response of your body to relaxation. 

If you want to get started with deep breathing try the 4-7-8 technique which means: Inhale for 4 seconds, hold for 7 and exhale for 8. Repeat this several times and voila you are now a deep breathing expert. 

4. Eat a balanced diet

Consuming a balanced diet stabilizes your blood sugar level but on the other hand if you have eaten sugary food or skipped your regular meals, then these things can also mimic anxiety symptoms. 

If your anxiety worsens after eating, you should consider checking your eating habits. Keep yourself hydrated, eliminate processed foods and eat a balanced diet that is rich in complex carbohydrates, lean protein and fibers.

5. Constrain your alcohol intake

A 2019 study by PubMed central has indicated that there’s a link between anxiety and consumption of alcohol. If a person drinks high amounts of alcohol it often interferes with brain messengers, i.e, your neurotransmitters which are involved in regulating your mood that potentially lead to anxiety symptoms.

Reducing the intake of alcohol can improve your anxiety and depression but remember if you are used to the regular alcohol consumption, you may see a temporary increase in your anxiety at first when you stop drinking. But, these symptoms will improve in the longer run.  

Conclusion 

Anxiety is faced by every generation, however effective strategies like physical activity, aromatherapy, deep breathing, socializing, journaling and stoppage on alcohol consumption can help reduce your anxiety symptoms.

Even after following these methods, if you still feel your anxiety is getting serious, then we want you to seek professional help. Take therapy and consume prescribed medication to make your anxiety less severe.

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