How to Overcome Anxiety
There Are Many Natural Methods To Reduce Anxiety
Knowing how to overcome anxiety has become one of the biggest challenges in the world today. Anxiety is one of the most common mental health issues in the world. Even the strongest of us has moments of anxiety, and many of us deal with it in some manner on a daily basis. There are a number of natural methods to reduce levels of anxiety.
However, for some it can be a debilitating disease. Some of us are troubled by constant thoughts of anxiety, impacting on regular activities, making it difficult to find peace of mind and can incapacitate our ability to lead a normal, full life.
In this article we explore what it is caused by, and provide a number of non-medicated methods by which you can overcome anxiety. While medication is available to help, it should not be the first line of treatment you seek out, as they can come with lots of adverse effects and cause the user to build up a dependence.
At successtoro.com we believe a better option is to utilize more natural ways to calm the anxiety- those without lingering negative effects and which are likely to help you cope better in the long run.
So, what do we Mean by Anxiety?
In the pressure-cooker world we live in today – stress and pressure are constant in our lives, in all manner of forms. It is normal to feel worried and have anxious feelings about all manner of situations. Normally, once the situation has resolved itself, these feelings go away.
When we talk about anxiety, we mean more than this. Anxiety is when these anxious feelings don’t go away – when they’re ongoing and happen without any particular reason or cause. It’s a serious condition that makes it hard to cope with daily life. Everyone feels anxious from time to time, but for someone experiencing anxiety, these feelings aren’t easily controlled.
Natural Options for Overcoming Anxiety
The following are eight methods by which you can train your mind to deal better with anxiety. Some tips and guidance are provided, but it is not intended as an exhaustive analysis, rather a prompt for you to find a few things that you might do to improve your life.
We believe they apply equally well with episodic stress moments as well as more pervasive anxieties. However, where symptoms of anxiety are more severe, psychological and/or medical advice should be sought.
- Putting your life into perspective;
- Build a stronger, more positive self-image;
- Facing your fears;
- Healthy eating;
- Try to get Sunlight Daily;
1. Putting Your Life into Perspective
Look at your life in comparison with the rest of the world’s population. If you live in a developed country, chances are you amongst the most advantaged of the world’s 8 billion inhabitants. Research the lives of people in developing or under-developed countries. Spend some time reflecting on your possibilities compared to theirs.
Life should not be about keeping up with the Jones’, but should be about what we have. Look at the positive aspects of your life – often we discount these when we fall to the dark side. Make a list of all the positive things in your life. Write it on a happy postcard and mail it yourself. Give a copy to a friend and ask them to mail it to you in a month’s time. Put a copy on your wall where you can see it daily.
2. Building a Stronger, More Positive Self-Image
Our brain is a wonderful piece of technology. Scientists are still trying to figure out how it works. What evident though is that it controls everything we do, and we can train it to provide better responses and stimuli.
If we have a strong, positive view of the world, we are less likely to be threatened and troubled by thoughts o f anxiety. There are a number of tricks that we can use to build a more positive self-image. Much has been written in this subject, so the first task is to research this a bit more. You will find plenty to work with.
Some life hacks include positive affirmations – daily repetition of positive statements about you and your life. These help to build your self-belief.
3. Facing Your Fears
Anxiety can be caused by many different triggers. Facing you fears is one potential trigger solution. In general terms, we suggest looking at what specifics of anxiety you suffer from, and then analyzing the range of possible outcomes – obviously we want to avoid the worst possible outcome but the more likely outcomes might not be so bad. Consider these and be prepared to pay the price – it may well be worth it.
If you are prepared, the negative outcome is usually not as bad as you anticipated, and so you can reduce these fears.
Practice being brave – start with small things and build up. Eventually you will build up a stronger level of confidence.
Meditation is a practice which allows the brain to take a break. It is intended to quiet the incessant activity of mental thoughts and give us more control over our emotions.
It is a natural strategy to manage anxiety, since it can help us to take each moment at a time, and work around our (often) irrational fears.
The goal of meditation is not to block out negative emotions, but help us learn to not linger on them. Get started first thing tomorrow morning- just sit peacefully for 5 minutes at the beginning of your day, let thoughts enter your mind freely, but do not let them linger. The end goal is to have control over your thoughts and not letting them negatively ruin your day.
There are a number of meditation guides available, such as Meditation for Beginners by Jack Kornfield.
If you prefer audiobooks – there are several to choose from, and Benjamin Bonetti has a whole series of half hour guides specific to particular types of anxiety – his “Monkey Meditation Series“.
Audiobooks offers a free book to sample this format if you are new to it, such as . This is a good place to start.
5. Healthy Eating
A healthy body impacts on our mental health. The foods we eat are an integral part of this. Stay away from fatty foods, try to cut sugar from your diet and eat more fruit and vegetables. Eat less meat. There is no need for fancy diets, it is really as simple as that.
There are several foods which have been shown to have a positive impact on mental health. Three of the most commonly discussed are:
- Dark chocolate;
- Turmeric Curcumin; and
- Omega-3 fats.
Dark chocolate has numerous benefits on health, and is not your typical sugar laden variety. Dark chocolate is particularly effective in reducing the impact that the stress hormone cortisol has on our body, including precipitating anxiety.
Its mode of action of unique, as it relays relaxation from the stomach to the brain. Just as you feel nervousness in your stomach, so a nerve named the vagus can be exploited for soothing anxiety too.
There is now an abundance of research suggesting that depression is an inflammatory disease that develops as a result of chronic low-grade inflammation and oxidative stress. Turmeric is well known as an anti-inflammatory agent, and Curcumin’s antioxidant properties can help reduce oxidative stress, a primary cause of depressive disorders. You can read more about this here.
Omega-3 fatty acids are strong anti-oxidants, and may help to stem the cause of your anxiety. Typically, the two hormones that are elevated are cortisol and adrenalin, both of which respond negatively to the influence of oxidation.
Omega-3 fats combat excessive oxidation and are anti-inflammatory, helping boost production of serotonin and dopamine, and helping keep your anxiety response normal.
Exercise is one of the best medicines we have at our disposal, as there are few things that are comparable to the range of health benefits it offers. Exercise, similar to sleep, helps to naturally manage anxiety and depression, by increasing levels of feel good and stress busting chemicals known as endorphins.
Anxiety is partially worsened by high levels of adrenalin, and even though exercise does temporarily increase these levels, the endorphins temper its effects and leave your mood on a high for hours afterwards.
Lack of sleep causes your brain to go haywire- playing all sorts of tricks on you and decreasing your emotional tolerance as a whole. You may find that following even just one night of sleep loss your performance will decrease, and you will be prone to anger and agitation. Strive for a minimum of seven hours nightly to keep your brain chemistry on point.
Small naps during the day can also be beneficial to keep the body rested and capable of facing the world’s challenges. We recommend 10 to 15 minute “power naps” if this is possible in your schedule.
8. Try to Get Sunlight Daily
People in colder climates have been observed to develop a condition known as SAD (seasonal affective disorder), which comes on during the winter months when sun exposure is limited.
Symptoms of SAD include depression, irritability and increased anxiety, all of which resolve upon exposure to sunlight. If you do live in such a climate, and are unable to get exposure to the sun when winter comes, artificial light therapy also helps improve symptoms.
Failing this, Vitamin D tablets can help to maintain an appropriate balance.
The above commentary is presented as a layman’s view of the subject. It is not and should not be taken as, professional practitioner advice. Every individual has differing circumstances and we present the information in an attempt to help individuals to develop different strategies suitable to themselves.
A range of health professionals and services offer information, treatment and support for anxiety conditions, as well as a number of things you can do to help yourself.
Effective treatment helps you learn how to control your anxiety so it doesn’t control you. The type of treatment will depend on the type of anxiety you’re experiencing.
The important thing is finding the right treatment and the right health professional for your needs.