3 Natural Ways to Reduce anxiety

[Please note that this page contains affiliate links. If you choose to purchase after clicking a link, I may receive a commission at no extra cost to you.]

Meditate

The main goal of meditation is to be fully aware of the current moment, which can include recognizing all your thoughts in the most nonjudgmental way.

It may lead to a sense of calmness and contentment as it increases your ability to be mindfully tolerant of all thoughts and feelings.

Meditation is known to reduce anxiety as well as relieve stress.

John Hopkins research shows that just 30 minutes of meditation a day can help reduce anxiety symptoms and act as an antidepressant.

Daily Deep Breathing Practice

Fast, shallow breathing is prevalent when a person is suffering from anxiety. It can lead to dizziness, light-headedness, increased heart rate, and panic attacks.

Doing a daily deep breathing exercise known as the deliberate process of taking slow, deep breaths, which can help restore a person’s regular breathing pattern and to help reduce anxiety.

Exercise to Reduce Anxiety

Exercising regularly is not only about physical health, but it may be a massive aid in a person’s mental health and can help reduce anxiety.

One study from 2013 discovered that people who have anxiety disorders reported a higher level of exercise works great to help protect against developing anxiety symptoms.

This can be for a number of reasons. First, exercise may change your way of thinking away from things that make you anxious.

When a person gets their heart rate up, it changes their brain chemistry to help make more space for anti-anxiety neurochemicals, such as:

• serotonin
• endocannabinoids
• brain-derived neurotrophic factor (BDNF)
• gamma-aminobutyric acid (GABA)

The American Psychological Association (APA) states that regular exercise may enhance willpower and concentration. It can help protect against specific anxiety symptoms.

As the type of exercise, it is a personal preference. If a person is looking to maximize their heart rate, do something such as a HIIT class (high-intensity interval training), or perhaps running is the best form.

Although, if a person is looking to start with lower impact workouts, such as yoga and Pilates, they could also be beneficial for your mental health and reduce anxiety.