Unfortunately, too many people who suffer from anxiety, are put on prescription medications that aren’t doing anything to help them control their anxiety and might even be causing them more harm. Fortunately, there are several ways that you can control your anxiety without resorting to taking a bunch of prescription medications.
Here are some tips to help you control anxiety naturally.
Maintain Stable Blood Sugar
Our Western diets do nothing to promote healthy and stable blood sugar levels, and every time we experience a drop in our blood sugar we can start to feel anxious. To maintain your blood sugar levels, you need to incorporate plenty of proteins and healthy fats into your diet and avoid sugar and refined carbohydrates.
You can’t underestimate the relationship between caffeine and anxiety. Caffeinated beverages amp up our nervous systems getting us ready for a fight.
Try to reduce your intake of caffeine gradually to avoid any withdrawal symptoms. Within a few weeks, your anxiety symptoms should start to decrease.
Get Adequate Sleep
Your best protection against your anxiety symptoms is to get enough sleep at night. You can start to get better sleep by reducing or eliminating caffeine, work on maintaining your blood sugar levels and find ways to unwind before you go to bed.
Get More Exercise
Participating in more physical activity on a regular basis is a great anti-anxiety alternative to prescription medications. If you struggle to fit in regular exercise, start by taking a brief walk outside or participate in simple mini-exercises from the comfort of your living room. In general, you need to try to sit less and stand more.
Try to get up and walk whenever possible and lower your standards for exercise. Yoga and Tai Qi are incredibly beneficial for anxiety, but you need to find something that you enjoy to increase your odds of sticking with it.
Increase Your Magnesium
Many people are deficient in magnesium since our food is produced in magnesium-deficient soil. You can supplement your magnesium in a few different ways. You can take a daily magnesium supplement, try a topical magnesium gel, or enjoy a nice relaxing Epsom salt bath. Anxiety can have a significant impact on your quality of life.
Finding natural alternatives to prescription medication can go a long way toward reducing your symptoms of anxiety. By making simple changes to your lifestyle, you can control anxiety and finally get your life back.
Small Steps You Can Do to Better Control Your Anxiety
Anxiety is a regular and predictable part of life; however, if you suffer from an anxiety disorder, your anxiety can quickly take over your life. The good news is that there are small steps that you can take to control and minimize your anxiety.
Here are some small steps that you can take today to help you better control and hopefully overcome your anxiety.
Take a Deep Breath
Breathing deeply through your diaphragm triggers your relaxation response and helps you to switch from the fight-or-flight response to a more relaxed and balanced state of being. Inhaling slowly to the count of four and holding your breath for a count of four, before slowly exhaling to a count of four can significantly increase your state of relaxation and calm your anxiety symptoms.
One of the most critical things you can do to cope with your anxiety is to participate in a regular cardiovascular exercise. If you’re not in the habit of exercising, you can start by taking a walk. Take some time and create a list of physical activities that you enjoy and place them on your weekly schedule.
Get Enough Sleep
When you don’t get enough sleep, it can trigger your anxiety. If you find sleeping a nightly challenge, try engaging in a relaxing activity right before you go to bed. If your brain starts to buzz right before you go to bed, try jotting down your worries for 10 to 15 minutes, earlier in your day.
Say an Encouraging Affirmation
Reciting positive, accurate statements to yourself can help you put things in perspective. You can try telling yourself that ‘anxiety is just a feeling, like any other feeling,’ to help you gain perspective over your anxiety symptoms.
Managing your anxiety is as much about the things that you do as it is about the things that you don’t do. There are some substances, like caffeine, that can significantly exacerbate symptoms of anxiety. The last thing you need to do, if you suffer from anxiety, is drink a substance that makes you feel more excited.
Take a Break
Building breaks into your daily schedule can be beneficial. Breaking from concerted effort can be incredibly refreshing. A simple change of scenery or pace or switching to a different task can be constructive.
Anxiety can be incredibly overwhelming and can make you feel as if you are being weighed down. Taking these small steps can help to minimize your anxiety symptoms and help you effectively cope.