11 Natural Ways To Overcome Anxiety And Panic Attack

Anxiety disorder and panic attacks are some of the most common diseases in the US. Around every one out of five people are affected by the disease.

The main reason for the higher prevalence of the disease is excessive mental pressure and societal norms.

It can take different forms, and symptoms may also vary. It can be Obsessive Compulsive Disorder, Panic Disorder, Post-traumatic Stress Disorder and Social Anxiety Disorder. All of these diseases are counted as an anxiety disorder.

The main source of treating the disease is medication. But, there are many other natural ways to treat the disorder. This mental disorder can be controlled and even eliminated by a patterned lifestyle and healthy habits.

Let’s discuss some of the natural ways to spur you for eliminating the disease.

1.   Exercise Regularly

Exercise is an effective way to regulate mental and physical health. A number of studies have found a connection between physical exercise and health.

One biological reason for this is; the physical activity releases endorphins, which are feel-good hormones. These hormones regulate a positive vibe in the body, eliminating the effects of anxiety.

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Regular exercise for 30 minutes a day is more than enough for you. Physical activity can be a gym workout or even jogging in a park.

2.   Manage a Routine

Around 30% of people get victimized by anxiety due to daily activities and work stress. People start feeling anxious when they cannot complete assigned tasks or face difficulty in managing daily tasks.

 

Therefore, it is essential to draft a routine and manage your time. A well-elaborated to-do plan of the day can be effective in time management.

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Use the 4Ds strategies to align and prepare a to-do list.

  • DO: It includes the most preferred task that should be on the top of the list.
  • Defer: It means to safe the task for weekends.
  • Delegate: Take help from someone to complete that task.
  • Delete: Eliminate useless tasks that mean nothing to you.

3.   Do Breathing Exercise

Breathing exercises are the most common natural remedy for anxiety. Your heart rate may increase, or you can also feel dizziness. But the exercise is worth trying.

Due to its immediate effect, it is suggested to do this exercise while sitting in a relaxing position. Place your thumb on the left nostril and take a deep breath. Slowly release the breath. Now place the thumb on the right nostril and take a deep breath. Repeat the pattern for 10 to 15 minutes.

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4.   Try Aromatherapy

Aromatherapy is the usage of essential oils and smelly herbs to improve mental well-being. You can use different essential oils to do this therapy.

I prefer to smolder Lavender or Rose Marry stick.

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If you do not prefer inhaling it, use it in the bath. It will;

  • Help you feel good.
  • Initiates good sleep.
  • Boost your mood.
  • Reduce heart rate and blood pressure.

The aromatherapy market in the US reaches $1.37 billion; it reflects the effectiveness of therapy on mental health.

5.   Drink Herbal Tea

Herbal teas are highly effective in anxiety. The aroma it releases and the process of making tea give a soothing pleasure.

It helps in getting good sleep. The elements in herbal tea naturally decrease the level of cortisol in your body.

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You can drink 6 to 8 cups in a day, as it is free of caffeine and lactic acid.

6.   Mediate

Mediation is known for revealing stress and anxiety from the body. It is to eliminate negative thoughts from the mind and replace it with the pleasure of the present.

Initially, start it with 5 minutes and slowly increase your time to 30 minutes. Put some music if you feel difficulty focusing. Sit in a noiseless room in a comfortable position and focus on breathing.

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7.   Weighted Blankets

Weighted blankets are slightly heavier than a normal blanket; they weight around 15 pounds. It is effective on anxiety because it creates a grounding or earthling effect on the body during sleep.

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This triggers the brain to go on a relaxing mood and functions less. Another effect is the deep pressure touch which is a kind of massage that relaxes stress muscles and aching parts of the body. The relaxation that the custom essay writing service UK provides to students on their academic career.

8.   EFT Tapping

Emotional Freedom Therapy is a kind of mental acupuncture. It is done by tapping the pressure points in different parts of the body. Let’s see how to perform the meditation process;

  • Choose an issue that is bothering you.
  • Rate the issue on a scale of 0 to 10, where ten are the worst.
  • Select a phrase that you’ll repeat while tapping. It should be motivating and self-accepting. For instance, though I have this [Issue], I’ll overcome it.
  • Now start tapping pressure points in a pattern. See the following illustrations for the pressure points;

 

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9.   Reward your Efforts

Rewarding yourself is an appreciation and acknowledgement of your achievements. Do not wait for huge milestones; you can celebrate small goal achievement even every week.

79% of people feel good and encouraged after being rewarded. You can reward yourself by purchasing some stuff, having a good movie night and some ‘Me Time’.

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You can also go for a hike or take a small holiday trip to a nearby place.

10.  Write a Diary

The most common reason for anxiety is the pilling of emotions and feelings. Excessive retention increases mental pressure leading to disorders.

According to Dissertation Assistance, the best way to overcome this is by writing. You can use the expressive writing technique. It is the simplest technique of flushing your frustrations on paper. Just pick up a pen and write.

 

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Do not think about writing, spelling, punctuation or any other boundary. It is recommended to write 10-5 minutes daily.

Don’t Hold Your Breath; Help Yourself!

Regardless of the reason, you have anxiety. One thing that can create an effect on this is you. Do not wait for miracles or medicines to do wonder for you.

Go for natural ways to eliminate it and regulate your health. The problem was just a scene, not the whole movie. This is why you try to overcome it. You can use many remedies, start with a simple one.

If you have a problem exercising, just go for a brisk walk in the morning. Buy flowers and pamper yourself. You can also eat chocolate, as it reduces anxiety.

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