Anxiety

Anxiety Management

Anxiety is a big problem for some people and can be quite stressful. The most common treatment for anxiety and anxiety disorders is counselling and talk therapy. There are also medications like sedatives and antidepressants for those who need it but are usually used in severe cases or as a last resort.

We will talk more about these things later but there simple things you can do at home to combat and manage your anxiety in a big way. You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone.

Stay Active

Regular exercise isn’t just about physical health it can be a huge help to your mental health, as well. A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms. This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious. If you’re looking to start off with something with a little lower impact, workouts, like Pilates and yoga, could also be just as beneficial for your mental health.

Steer Clear Of Alcohol

Drinking alcohol may take the edge off at first, since it’s a natural sedative. However, research suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.

A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression. Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.

Consider quitting smoking cigarettes

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time. Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.

Limit caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.

Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry. For example, a 2008 study showed that caffeine increases alertness by blocking the brain chemical adenosine, which is what makes you feel tired, while at the same time triggering the release of adrenalin. With all this being said, a moderate intake of caffeine is safe for most people.

Prioritise getting a good night’s rest

Sleep has been proven time and time again to be an important part of good mental health. Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.

You can make sleep a priority by:

• only sleeping at night when you’re tired
  

• not reading or watching television in bed
  

• not using your phone, tablet, or computer in bed
  

• not tossing and turning in your bed or going to another room if you can’t sleep
  

• avoiding caffeine, large meals, and nicotine before bedtime
  

• keeping your room dark and cool
  

• writing down your worries before going to bed
  

• going to sleep at the same time each night
  

Meditate and practice mindfulness

A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings. Meditation is known to relieve stress and anxiety and is a primary facet of CBT. Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.

Eat a balanced diet

Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament. If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.

Practice deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack. Deep breathing exercises is the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.

Try aromatherapy

Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Its goal is to enhance both physical and emotional health.

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to:

• help you relax
  

• help you sleep
  

• boost mood
  

• reduce heart rate and blood pressure
  

Some essential oils believed to relieve anxiety are:

• bergamot
  

• lavender
  

• clary sage
  

• grapefruit
  

• ylang ylang
  

Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep. A 2014 study showed chamomile may also be a powerful ally against GAD. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in test scores that measure anxiety symptoms than those who were given a placebo.

Other Options

As you have read there are many ways of treating anxiety. All of the things mentioned above are great ways to clear your mind, reduce anxiety and live a happier life. If you have anxiety or anxiety disorder the most common treatment is cognitive behavioral therapy (CBT), which is a type of talk therapy that helps provide people with tools to cope with anxiety when it occurs.

There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety.

They may even ward off the most severe symptoms. But there are some other options that may seem unusual and are not often mentioned that are simple and can help treat and manage anxiety in a big way as well as help improve your overall health and wellbeing. We will discuss these options below.

Reflexology

Reflexology is a form of complementary therapy which, through the massage of the feet, aims to promote wellness in other areas of the body. Modern reflexology is based on the principle that the foot has ‘reflex’ points that correspond to the various structures and organs throughout the body. For example, on the left foot, the tip of the big toe corresponds to the brain’s left hemisphere. Reflexology can be used to treat anxiety has helped many people manage their anxiety.

Always talk to a doctor before going to reflexology to make sure it is safe for you to go especially if you have a medical condition. Reflexology can also have side effects for a few hours after the session including feeling fatigued or lightheaded and pain in the areas your reflexology was performed. Reflexology can also be expensive costing anywhere from $45 to $90 per session. Always do your research and speak with a doctor before deciding if reflexology is for you.

Massage Therapy

Massage is the practice of rubbing and kneading the body using the hands. During a massage, a massage therapist will apply gentle or strong pressure to the muscles and joints of the body to ease pain and tension. A massage therapist is a person trained in giving massages.

Massages are a great way to help treat anxiety and make you feel better physically and mentally. It can be expensive ranging from anywhere between $5o to $150 per session but it is safer then reflexology with not many side effects. You may notice a it of tension or mild pain on the area massaged but it won`t last long. You will feel great after a massage and unlike reflexology it can be done on any part of the body.

Experiment with different types of massage and with different massage therapists to find the type and provider that is most ideal for you. Always communicate your expectations and intentions with your massage therapist and speak up if there is something with which you aren’t comfortable. Talk to your doctor before getting any type of massage if you have any health concerns or conditions.

Feet Tickle Therapy

Feet tickle therapy might sound weird, fun or unusual to you but it does have a lot of benefits that many people do not know about. You may not have even heard of feet tickle therapy but it has been studied for years. Feet tickle therapy is the process of having someone lightly and gently tickle your feet. Feet tickle therapy only focuses on the feet but tickle therapy can be done on any part of the body.

Feet Tickle therapy is capable of battling symptoms of anxiety, depression, mental confusion or anger, poor sleep, and low energy by stimulating the autonomic nervous system. When your feet are tickled it stimulates the nerve endings in your feet which sends impulses throughout your body which relaxes you and makes you feel better in many ways.

Feet tickle therapy is free, has many benefits and has no side effects. You will feel better quickly and will feel the effects after a few minutes making it a safe and great option for many people. The process of feet tickle therapy is simple. All you need is a person you trust that wants to do it. Lay down somewhere soft and comfortable and get into a comfortable position. Being comfortable is important so you can get the full effects while staying relaxed.

The person performing the feet tickle therapy has to gently, slowly and lightly tickle your feet with their fingertips. They can tickle your feet however they like as long as they do it slowly and lightly. This is because slow and light tickling is more relaxing and can tickle a lot more then fast tickling. It may tickle you a lot or a little bit but it doesn’t matter you will still feel the full effects.

As they tickle you let your laughter come out naturally which is also good and will make you feel better. It doesn’t how much or how little you laugh. Once you are laughing lightly and consistently the tickler should keep tickling in the same manner for a few minutes. After that they can continue in this way or increase the tickling to get a good laugh out of you if they like.

Feet tickle therapy sessions can be done whenever you like and should be at least 10 to 15 minutes in length to get the full effects. You can go as long as you like but make sure to get at least 10 to 15 minutes for the full effects. A feather can also be used in feet tickle therapy to increase the tickling sensation but the tickler’s fingertips are fine and will still get the same great results. Remember to relax during your feet tickle therapy sessions and most importantly have fun.

For more information about feet tickle therapy see the links in the links section below

You have now learned all about anxiety home remedies. The things we discussed in this factsheet can use be used to relieve other mental conditions as well such stress, depression, PTSD and other things as well improve your physical health and wellbeing. We hope you found this factsheet useful. For more information see the links below to websites where you can read more. All the best to you in your treatment and recovery.

10 ways to naturally reduce anxiety https://www.healthline.com/health/natural-ways-to-reduce-anxiety#treating-anxiety

All about reflexology https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/reflexology

12 types of massages and what it`s all about https://www.healthline.com/health/types-of-massage

The benefits of tickle therapy https://flo.health/health-articles/beauty/anti-aging-strategies/tickle-therapy

Tickling as therapy https://longevitylive.com/wellness/tickle-therapy/

Beyond Blue factsheets https://www.beyondblue.org.au/the-facts/anxiety