Six Natural Ways To Reduce Anxiety

A woman with her palm on her forehead and the other palm out in a halting position. She's stressed out.

Webster’s New World Dictionary: anx·i·e·ty 1. Worry or uneasiness about what may happen. 2. An eager but uneasy desire (anxiety to do well).

It’s your bodies unnatural response to stress.

Wikipedia: Anxiety is an emotion characterized by an unpleasant state of inner turmoil.

Nobody should live this way.

When I get stressed out, my chest gets tight, my breaths shorter, and my face burns.

Does that sound familiar?

My heart pounds against my chest, and I want to either cry or lash out in anger.

It’s anxiety due to the stressful situation I’m in.

An older guy, holding his head in his hand with his eyes closed, and the word STRESS is written all over the picture.

I refuse to live this way.

What about you?

Side Note: I know there are people who are on medication because they were diagnosed with an anxiety disorder such as social anxiety. If you’re one of those people and want to stop being dependent on prescription meds, talk to your doctor before you toss them out.

-So, how do we stop or reduce anxiety attacks?

The following six are proven natural ways to reduce anxiety attacks . . .

A young blonde woman meditating outside, sitting on the dark green grass.

1.) Meditation.

I can’t say enough good things about meditation. The benefits are life changing. In fact, in the future I’ll write an article about it and might even create a video on how to meditate and the rewards you’ll reap from it.

How does meditation prevent you from having anxiety attacks?

Meditation in all honesty, actually helps you reduce and possibly prevent anxiety attacks.

It’s not a magical straight up cure to where yeah, you meditate, so now you no longer have anxiety.

It doesn’t work that way.

. . . However, if you meditate every day as well as adopt a healthier lifestyle, the anxiety will be far and few between or maybe even gone for good.

Meditation will teach you to be in the moment by focusing on the here and now. It helps calm your mind, body, and spirit. If you have an overactive mind, meditating on a daily basis will quiet it down. You’ll eventually discover that you have more control of your racing and worrisome thoughts. You’ll find yourself being like a hall monitor to where when a negative thought enters your mind, you’ll be able to catch it, examine it, and then push it aside.

It’s fucking amazing.

I’m not bullshitting you.

The one that I do is considered Zen Meditation. I’ll burn some incense, sit on a cushion on the floor with my legs crossed, and then close my eyes. I slowly breathe in through my nose and out my mouth to get the body and mind more relaxed. From there I become aware and observe each thought that passes through my mind. I don’t dwell on them. If my mind starts to, I imagine myself pushing that pesky thought aside.

Another tactic I use is I imagine myself standing on a platform in an underground train station in the middle of two train tracks. The trains whizzing by me are thoughts. I’m not those thoughts. I’m that which observe those thoughts.

The more you meditate, the more you’ll discover which method works best for you.

A dark hair woman sleeping in bed.

2.) Sleep

We all need adequate sleep in order to function. It’s crucial for our well-being (mentally and physically). A lack of sleep will cause you to be easily agitated and you’ll have less patience—both are soup spoons for stirring up your stress levels.

Extensive studies have shown that adults need between 7-9 hours of sleep a night.

During the week I only get six hours of sleep because I get up an hour earlier than I should. However, during the weekend I make up for the lack of sleep I had from the previous week.

Does that count?

-Yeah, I know. It doesn’t.

Woman jogging outside with her dog.

3.) Exercise

Studies have shown that regular exercise can elevate and stabilize moods. Taking a ten minute walk helps just as well as a 45 minute workout. I think it’s because you’re outside in nature, which is good for the mind, body, and spirit.

I walk 3+ miles every chance I get and prefer to do that to being inside a gym on a treadmill. Sometimes I don’t feel like taking a walk because it’s too cold outside or I’m too comfortable or I’m in a pissy mood. However, I force myself to and every single time I’m glad I did, and I’m in a much better mood.  

Running or any other cardiovascular exercises helps quiet the mind and jacks up euphoric feelings to where you feel energized. It’s because endorphins are released while you’re doing those exercises. Also, being physically active is another way to release tension that’s held in the body.

There’s scientific evidence that physically active people are less likely to suffer from anxiety and depression.

Woman with blonde hair in a top bun, wearing a back jacket, sitting on top of a grassy hill. She's facing the snowcap mountains in front of her.

4.) Mindfulness

When you feel anxiety coming on, be mindful of the situation you’re in and ask yourself why are you feeling this way. If you catch the culprit before it explodes into an anxiety attack, you’ll be able to do the next suggestion . . .

5.) Self Talk

I had to do this the other day . . .

 . . . Start talking to yourself, to calm your nerves.

Example: You have a customer who is a total douchebag. He’s a cocky S.O.B. and thinks his shit doesn’t stink because he owns land and is wealthy.

Big fucking deal.

His attitude and whole demeanor is fraying your nerves. Your chest tightens and your face feels hot. Soon, you won’t be able to get enough air into your lungs to breathe properly.

Immediately, you need to start mentally talking to yourself, and if you can, remove yourself from the situation.

Tell yourself that you’re not going to give this ass monkey power over your emotions. His opinions doesn’t matter. You’ll be damned if you’re going to allow him ruin your day. Besides, do you really think tomorrow or years from now, those moments dealing with a rude ass customer and his shitty attitude is going to matter?

Hell, no!

CBD oil

6.) CBD oil

I wrote an informative article on CBD oil if you want to check it out.

CBD oil is a natural anxiety calmer. There have been multiple studies on this, and I can personally say that it does help with anxiety. It totally reduces the symptoms. I go a lot more in-depth on this particular subject in my article.

Wrapping it up.

Having anxiety sucks. Forty million people over the age of eighteen are affected by it.

That’s a lot of people.

Not good.

 . . . Anyway, if you practice the six natural ways to reduce anxiety (meditation, sleep, exercise, mindfulness, self-talk, and CBD oil) on a daily basis, you’ll live a much calmer, healthier, and happier life.

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