Anxiety refers to a feeling of uneasiness, and will usually include fear and worry. While everyone does experience this uneasiness from time to time, it is important to clarify that anxiety can range from from mild conditions to extreme severe conditions with debilitating effects. Anxiety is classified as a condition when it becomes difficult to control, and has a profound effect on everyday living. One of the most common experiences that anyone suffering from anxiety will suffer is the surreal feeling of a peculiar detachment from the their immediate surroundings. For many people, there is a strange feeling of fatigue after such anxiety.
The specific cause of anxiety remains unknown today. The risk factors however, are well-known, and range from factors such as traumatic experiences, unwanted pregnancy, abuse both as a child and an adult as well as the loss of someone or something significant in one’s life. Frequent anxiety attacks however, must be diagnosed by a medical professional and followed up with a suitable treatment regimen. If anxiety is left unattended to, it has the capacity to destroy your physical, emotional and spiritual well-being. There are some natural remedies and techniques, however, that you can use to manage anxiety and reduce the frequency of the same.
1. Enjoy a Relaxing Massage:
Time Required: 1/2 Hr
What You Need: Your choice essential oil (choose from olive, coconut or sesame oils), warm bath and ambient lighting (optional).
One of the easiest ways to deal with anxiety is to get a relaxing massage. This not only calms you down, it also helps to relax tense muscles that most people experience when they get panic attacks. You are advised to use essential oils to not only prevent bruising your skin (and possibly worsening the anxiety attacks) but also to benefit from the aromatherapy. Your choice of essential oils should help you feel at ease after the massage. The advantage of using this remedy is that you get to massage as often as you need to. Ambient lighting is a bonus because it sets the mood and creates the perfect calm environment.
- Place the oil in a shallow bowl and in the warm water bath. The importance of doing so is to ensure that the oil does not heat directly as this easily destroys the oil’s structure and in effect, its efficiency.
- Place some of the oil on your hands and massage on the following body parts: your shoulders, back and neck. You may also chose to massage the bottom of your feet.
- Use this remedy as often as you need to, and especially at bedtime.
2. Hot Bath:
Time Required: 30 Min or More.
What You Need: A hot bath or shower and your choice essential + carrier oil (optional. Choose from any of the following: jojoba, chamomile, rose or lavender oil).
A hot bath or shower has the capacity to provide you with relief from an anxiety attack. The essence of taking this bath is that the hot water has a calming effect on you, one that dissipates any stress and reduces the panic that you feel. Adding your choice essential oil is a perfect way to enhance the effects of the hot bath as far as relaxing you and enhancing a good night’s sleep is concerned. Note that this oils are not meant for ingestion/internal use as they are very toxic to the body.
- Fill your bathtub with hot water or run the shower.
- Add your preferred oil to the hot water and mix well.
- Slip and soak in the tub for at least half an hour.
- Use this simple remedy whenever you suffer an anxiety attack.
3. Chamomile Tea:
Time Required: 20 Min
What You Need: 1 Tablespoon of dried chamomile flowers, a cup of water, a strainer and 1 tablespoon of honey. Chamomile supplements (optional).
Chamomile is one of the most popular home remedies for the treatment of anxiety attacks. The most popular form of this remedy is tea preparation, although some people opt to take chamomile in its supplement form. With the former, you get to prepare the tea as often as you would like while the supplements require you to get a correct dosage from your personal doctor. Chamomile works wonders because it has a high concentration of Magnesium and Calcium, both of which are required for the calming of nerves.
- Boil the cup of water and set aside.
- Add the dried chamomile flowers to the water and cover to allow steeping for 15 minutes.
- Pass the mixture through the strainer and collect the tea in a cup.
- Add the honey and stir the chamomile tea before sipping slowly.
- Take the tea as often as you need to.
- Regular intake of chamomile tea helps reduce the frequency of anxiety attacks.
- If you opt for chamomile supplements, consult your doctor for the correct dosage.
4. Inhale Deeply and Slowly:
Time Required: 20 Min
What You Need: A comfortable place.
Breathing exercises are recommended as a simple and effective home remedy for addressing anxiety panic attacks. The idea behind these exercises is to ensure that the body gets more oxygen in the lungs, which in turn eases anxiety. In fact, studies show that inhaling slowly and deeply eases most of the accompanying symptoms of anxiety attacks. Regular use of these simple exercises also ensures you are in a better place to keep anxiety attacks at bay.
- Sit in a comfortable place and ease your muscles to ward off tension.
- Inhale as deeply as you can through your nose and hold your breath for a few seconds.
- Exhale through your mouth as slowly as you can.
- Focus your mental energies on repeating the word ‘calm’ in order to actually feel that calmness.
- Repeat these steps until you feel relaxed enough to resume your previous activities.
5. Hold Something Tangible to Stay Grounded:
Time Required: 20 Min
What You Need: Anything tangible (provided it does not cause harm to you and the people around you) – car keys, an umbrella, a book, paper punch or bottle containing ice cubes.
Therapists have long recommended the need to stay grounded when anxiety attacks strike. The idea behind grabbing something tangible is to create a sensation that helps you be aware of your immediate surroundings. This works because your brain cannot work on two things simultaneously, not especially during a panic attack.
This remedy is a great option of you get regular anxiety attacks as it takes away your attention from the anxious moments and onto whatever you are holding in your hands. The most important thing, however, is to make sure that the choice tangible item does not predispose you to harm. As such, avoid knives, guns, hammers and other items of this nature.
- Simply hold your choice item tightly in your hand until the anxiety dissipates.
- You may need to do this severally before you get the hang of it.
- Repeat as often as you need to.
6. Prepare a Schedule:
Time Required: 20 Min
What You Need: Pen and paper or your preferred digital device
Sometimes anxiety creeps up in the most subtle ways so that before you know it, you feel overwhelmed by the sheer number of things you need to get done. One of the simplest ways to deal with anxiety that stems from this is to plan your schedule before your day starts. This not only allows you a critical look at your typical day it also gives you the chance to add blocks of time purely meant for relaxation and unwinding.
Even as little as half an hour can make a whole lot of difference. Some of the activities that you can immerse yourself during this time include nature walk, light stretching exercises, yoga and meditation. Many people find the natural outdoors to be quite therapeutic, so you could include this in your list of things to do.
- Simply schedule your day with adequate breaks in between.
- Make sure that your breaks are at least 30 minutes long in order to get the most benefits.
7. Valerian Herb:
Time Required: Overnight preparation for herb and 20 Min for use.
What You Need: 1 Tablespoon of Valerian root, a glass of cold water and strainer.
Valerian herb is a popular home remedy for the treatment of anxiety and is best known for its ability to allow for the calming of the nervous system. Studies in recent years have shown that this herb does indeed have a positive effect for people who regularly suffer anxiety attacks by reducing the symptoms of the same. The herb also helps you enjoy a peaceful night. Note that this herb is not recommended for everyday use. Additionally, pregnant and lactating women must not use this herb as it has potentially grave effects on the unborn and the nursing child respectively.
- Clean the Valerian root before cutting it into small pieces.
- Soak the chopped pieces in cold water overnight.
- The next morning, pass the mixture through a strainer and slowly sip this in the course of the day.
- Use the herb at least twice weekly so as to space the herb use.
Time Required: 30 Min
What You Need: Ginseng, strainer and a tablespoon of honey.
Ginseng is a popular ancient herb from China, and has since grown in popularity in the treatment of anxiety. This herb works in a very unique way, as it helps the body adjust to the present situation, thus reducing the anxiety levels. It is for this reason that the herb is referred to as an adaptogen – a herb that assists the body with adaptation. The herb also calms the nerves, thus reducing the extent of anxiety.
- Clean the herb and chop it into thin slices.
- Transfer the chopped herb to a pan and add 3 cups of water.
- Bring the mixture to boil on low heat to preserve its structure and efficiency.
- Boil the mixture for 10 minutes before passing through a strainer.
- Stir in the honey and allow to cool.
- Drink this mixture when it cools down.
- Take the remedy up to thrice daily or whenever you start to experience an anxiety attack.
9. Green Tea:
Time Required: 20 Min
What You Need: 1 Tablespoon of green tea leaves, 1 cup of hot water, strainer, 1 tablespoon each of lemon juice and honey.
Green tea has excellent calming properties that come in handy during an anxiety attack. Regular intake of green tea stabilizes your moods, which makes you less predisposed to panic attacks. Other benefits of using green tea include improved mental acuity and a high concentration if minerals and vitamins required for your well-being.
- Place the green tea leaves in a cup, and pour over the hot water.
- Cover the cup to allow steeping for about 10 minutes.
- Sieve the tea using the strainer before adding the honey and lemon juice.
- Stir the tea and sip slowly to ease the symptoms of panic attacks.
Light exercises are also known to help reduce anxiety, so you may want to hit the gym for some light cardio workouts or for for an evening jog to calm and clear your mind. Other measures that you can take to prevent future anxiety attacks is to lower your alcoholic intake (an obvious way to wreck your moods and increase irrational thinking), eliminate refined sugars from your diet due to their high sugar levels as well as avoiding artificial sugars. Lastly, knowing what triggers your anxiety attacks will go a long way in helping you manage the condition. If the attacks are regular, consider seeking medical advise to allow you lead a normal life.