Anxiety has become a common disorder among individuals these days, thanks to factors like improper diets, erratic lifestyles and lack of physical exercises etc. While it is considered absolutely normal to feel anxious at certain times, frequent or prolonged anxiety attacks can be harmful for the body in the long run.Anxiety attacks can cause a series of symptoms in individuals.
Some of them include excessive sweating, dry mouth, muscle tension, hyperventilation, heart palpitations, jittery or uneasy feeling in the stomach and concentration issues etc. The intensity of these symptoms would vary depending on the severity of the condition.
Effective Ways To Treat Anxiety At Home
Individuals who experience frequent anxiety attacks usually resort to stress relieving medications to treat the condition. However, anxiety can also be treated at home with the help of certain home remedies that offer the same benefits of standard medications albeit any side effects.Here are some of the most common home remedies for anxietyin individuals.
Consume Plenty Of Omega 3 Fatty Acids
Omega 3 fatty acids are known to have plenty of health related benefits, and can effectively control depression and other symptoms related to anxiety attacks.
Therefore, it is considered imperative that an individual eat plenty of foods rich in the nutrient in order to effectively treat anxiety and its symptoms at home.Excellent natural sources of omega 3 fatty acids include fishes like salmon; fish oils, sardines, anchovies and mussels etc.
Take A Steam Bath
An individual suffering from frequent and intense anxiety attacks can benefit from a steam bath that would relax the muscles in the body, thereby reducing the stress associated with the same. A steam bath would also stimulate the body to produce excess serotonin, a feel good hormone that would positively affect the neural circuits in the brain that control emotions.
A good alternate to a steam bath is a hot water bath or a hot shower. Standing under a hot shower can help relax the body and mind and bring down the symptoms of anxiety to an extent. Soaking in a bathtub filled with hot water would also be extremely relaxing and would help soothe frayed nerves. Adding some Epsom salt or baking soda to the hot water bath would have additional benefits and would offer extended relief from the symptoms of anxiety.
Drink Chamomile Tea
Studies have revealed that chamomile contains certain mood changing compounds that interact directly with the brain receptors to relieve stress, depression and other symptoms of anxiety. Drinking a cup of chamomile tea every day (especially right before an anxiety attack) can help control anxiety to an extent.
Smell An Orange
Oranges contain a fragrant oil whose fumes have a calming effect on the body. Peeling an orange and inhaling its flesh can help reduce the symptoms of anxiety. Boiling the orange peels in some water would also help release the natural fragrance of the fruit which would in turn help soothe an anxious body and mind.
Drinking orange juice regularly (1 cup every day) can also provide relief from the symptoms of anxiety to an extent. It is considered wise to opt for natural orange juice and refrain from using artificial sweeteners.
Drink Almond Juice
Almonds are known to have a calming effect on the mind and can effectively control the symptoms of anxiety to an extent. Drinking a glass of almond juice before going to sleep at night can help promote sound sleep, thereby giving the mind plenty of time to de-stress.
The recipe for almond juice would involve soaking a few almonds in water overnight, grinding them along with some milk and honey in a blender the next morning, and straining the resultant solution to get the juice extract.
Drink Green Tea
Green tea contains an amino acid called L-theanine which is known to control hypertension and heart palpitations, conditions which are related to anxiety. L-theanine helps calm the mind as well and can greatly benefit an individual who drinks at least 2 cups of green tea every day.
Eat Celery And Onions
Potassium and folic acid deficiencies can lead to conditions like anxiety and nervousness. Celery and onions are rich in these essential nutrients. Therefore, increasing the intake of these foods can help reduce anxiety. At least 2 cups each of onions and celery every day are considered essential to combat anxiety and its related symptoms in individuals.
Have An Oil Massage
Massaging the body with warm oil can help reduce muscle tension and aches caused by frequent anxiety attacks. A warm body massage would also help soothe an anxious mind and help bring down the symptoms of anxiety to an extent.Although any oil can be used for the massage, the best benefits can be obtained from coconut, corn, sesame or sunflower oil.
The oil needs to be heated until it is hot (enough for the body to bear) and then rubbed gently over the entire body, including the scalp and the feet. It is considered wise to opt for a body massage once in the morning (to remain active for extended periods) and night (to promote good sleep) every day.
Fill Your Stomach
An empty stomach can lead to a fall in the blood sugar levels which in turn can trigger an anxiety attack. A quick snack at this juncture would enable an individual to control the attack effectively and prevent the symptoms of the same from aggravating.
An individual suffering from anxiety can opt to have some snacks handy as and when the initial symptoms of an attack start occurring. Some biscuits, crackers, or walnuts would do the trick. Drinking a few glasses of water can also soothe an anxious mind in this case.
Try Deep Breathing
Deep breathing exercises can help relieve the symptoms of anxiety to a great extent. Yoga breathing in particular is known to elevate the mood and curb anxiety symptoms like stress and depression.Studies have revealed that practicing deep breathing in a silent room would be more beneficial for individuals suffering from anxiety.
A so called relaxation room can be created for the same purpose and needs to be devoid of bright lights, noises, clutter or other distractions that could disrupt the concentration and increase anxiousness. Practicing deep breathing for about 30 minutes every day in the relaxation room can help the individual deal with the symptoms of anxiety better. Regular deep breathing exercises can also prevent recurrences.
Many do not know that exercising regularly can have a mind altering effect on the body. Regular exercises like walking, jogging, sprinting and swimming etc. can trigger the release of endorphins in the body.
These endorphins are feel-good hormones that in turn relax the mind, keep the body active and gets rid of stress/anxiety triggering hormones in the body. A 30 minute workout regime every day would have great benefits for the body when it comes to dealing with anxiety and its related symptoms.