Anxiety (anxiety) is one way the body responds to stress naturally. Usually anxiety is characterized by difficulty concentrating, restlessness, difficulty breathing, and a rapid increase in heart rate.
Not infrequently, this anxiety is also followed by a panic attack (panick attack), headache, and stomach discomfort. If it’s not handled immediately, it’s not impossible that you will often feel anxious when making important decisions that can make it difficult for you in the future.
There are various ways to treat anxiety, either chemically or naturally. With chemistry, usually treated with drugs, such as antidepressants. It’s just that, the use of these drugs is done when the level of anxiety is considered severe. If your anxiety level hasn’t reached the alarming stage yet, you can do the following five natural ways to reduce it.
1. Actively exercise
illustrated by olahraga (pexels.com/Andrea Piacquadio)
Not only maintaining physical health, exercise can also help mental health, you know. A study in the journal entitled Effects of Exercise and Physical Activity on Anxiety (2013), stated that people with anxiety disorders are more difficult to experience anxiety after a lot of exercise.
Exercise can increase heart rate which can increase anti-anxiety chemicals like serotonin. Exercise choices that can prevent anxiety, such as running or HIIT moves that can get your heart pumping fast. However, if you want to start exercising, Pilates and yoga can be done as an initial step.
2. Meditation
meditation illustration (unsplash.com/Amelia Bartlett)
Meditate while training mindfulness can make the mind more calm. With meditation, the mind becomes more compassionate and nonjudgmental. In published scientific articles John Hopkins Medicine in 2014, good meditation should be done 30 minutes every day which is useful as an antidepressant.
So that the benefits are more pronounced, do meditation with full awareness. Do belly breathing when meditating, so that the mind and body become calmer. Enjoy your breath in and out. Let feelings and thoughts emerge without judgment. In this way, your mind becomes more relaxed.
Also Read: 5 Differences between Psychologists and Psychiatrists, Where to Consult?
3. Take B vitamins
illustration of processed salmon (pexels.com/Krisztina Papp)
If your mind is stressed and you start to feel anxious, this could be a sign that you have a vitamin B deficiency, according to published studies PubMed in 2017, it was explained that people who experience anxiety tend to have low levels of B12.
You can get vitamin B12 naturally through food, such as fish, eggs, milk and cheese. However, if you are a vegetarian, inevitably need to take additional supplements to meet the needs of vitamin B earlier.
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4. Play with pets
pet cat illustration (pixabay.com/nguyenhonstudio)
Not only create mood so good, playing with pets can also reduce anxiety, you know. In published scientific studies PubMed in 2018, it was explained that pets can have a positive impact on mental health, including anxiety.
Although many think that furry animals are good for maintaining the mental health of their owners, in fact animals like crickets can improve psychological health in the elderly too, you know. The most important thing is that you can get close to the animal you like. Because, it is proven to reduce mental health problems.
5. Inhale aromatherapy
illustration of lighting an aromatherapy candle (pexels.com/Anna Shvets)
For a long time, aromatherapy has been a holistic healing method that has been used for thousands of years. You can use natural plant extracts or essential oils as aromatherapy to soothe your soul, body and mind.
You can inhale the aroma of essential oil directly or pour a few drops on it spread If you want to relax your body at the same time, you can add this oil to a bathtub filled with warm water for soaking. To reduce anxiety, you can choose lavender, ylang-ylangPomelo, bergamotand sage.
Also Read: 6 Ways to Overcome Generalized Anxiety Disorder for Workers, Don’t Ignore!
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