9 Highly Effective Ways To Fight Anxiety without Medications/Drugs

by GreyAxis on August 11, 2021

Anxiety is the most prevalent mental disorder across the world. Taking care of your mental health is as essential as taking care of your physical health.

Taking care of your mental health is as essential as taking care of your physical health. Especially during times like these, when stress and anxiety have become a part of your daily lives. Most of you decide to ignore it because you assume that there is no natural way out there that’ll make you feel better. Well, anything that’s toxic to the mind and body needs to be eliminated. Depending on drugs and medications to cure things that can be healed naturally might lead to other health complexities.

Most people associate anxiety with sadness. But anxiety can make people feel detached, lonely, irrational, unmotivated, and indifferent. It negatively influences one’s lifestyle. Untreated anxiety might lead to depression which needs clinical help.

So, Here are 9 ways to combat anxiety without medications/drugs.

1. Switch off from the news:
Every morning after you wake up, the first task that you do is to go through the news to get the latest headlines about the civil and political crisis, collapsing economies, conflicts, environmental disasters, brutality, and the pandemic. Now here’s the interesting part, you read the news to keep yourself updated but at the best of times, regular rounds of negative news can trigger stress and anxiety.

According to a report, several people agree with the statement ‘media blows things out of proportion’.

2. Get moving: Exercise
One of the most powerful things that you can do to battle anxiety is exercise. People who exercise daily are less prone to encounter anxiety than those who don’t. Why? The body’s stress hormone, cortisol, is lowered when you exercise regularly for a long period. Endorphins are released when you exercise, chemicals that improve your mood and act as natural painkillers. Start with the easy ones like walking and jogging, you will feel the difference yourself. P.S. You’ll also notice improvements in the quality of your sleep.

3. Get adequate Sleep:
When you worry a lot, you find it extremely difficult to get a good night’s sleep. Naturally, your body is sleep-deprived, which negatively affects your overall well-being. Not getting a minimum of 8 hours of sleep can worsen anxiety and cause insomnia as well as anxiety disorders.

Solution: Remove negativity from your sleeping haven (a.k.a. bedroom) and follow proper sleep hygiene. Do not indulge in things that stress you out before going to bed. Decrease your caffeine and alcohol consumption. Take deep breaths, try out meditation, read a book, eliminate sources of noise from your bedroom. Follow a routine. Your body and mind require a minimum of 8 hours of sleep time. This will not only combat anxiety but also ensure your physical and emotional wellness.

4. Do what you’ve loved as a child (dance, sing, play an instrument):

When you grow up, you have a lot of responsibilities to take care of. Most of them are stressful. How much time do you take out of your daily routine for yourself to do something fun? It is extremely necessary to let your inner child surface at times. Doing things that you have loved as a child relieves stress and anxiety. Adults suffer from anxiety more than children. Fun activities are a part of a child’s everyday routine which keeps their mind away from problems.

If you loved dancing as a child, you should start dancing again. You will feel happy and alive. It works as a stress buster. It will give you a positive outlook on life. When you use your free time to relax or indulge in a childhood hobby, it can help you take your mind off work, life problems, and other things that make you anxious.

5. Practice living in the present moment:

“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” -Buddha

It is important to stop worrying about the future and enjoy the present if you want to live a stress-free life. “Oh, Will I be able to deliver the project on time?”, Well, your project is three weeks away. You can do it easily if you keep a calm mind. You cannot change your past, nor can you control your future. You are a human being, not a time machine. You have the power to enjoy the present, use it. Enjoy the little things in life (but ONLY one thing at a time- do not multi-task), the aroma of brewing coffee, the blooming sunflower, the book that you are reading, or the song you are listening to. Calm your mind, focus on the solution and practice mindfulness.

6. Put your phone on airplane mode for a couple of hours every day:
According to the BBC, “The negative impacts of this ‘always-on culture are that your mind is never resting, you’re not giving your body time to recover, so you’re always stressed.”

Disconnect, even if that’s for 30 minutes a day. Smartphones are an integral part of your life. The thought of living without these addictive mini-computers scares us. We get an avalanche of notifications, calls, texts, social media, news updates, and emails throughout the day. Stop! Why is your mind always on high alert, stressed out, and anxious?

The solution to lowering your anxiety levels is to switch off your phone for a while. We know, it’s difficult, start with 30 mins and then proceed with time. You’ll soon notice decreased stress, a relaxed mind, and higher mental focus.


7. Eat with your senses:
When was the last time you had a meal away from your laptop, smartphone, or television? Well, eating while sitting in front of your gadget proves what an excellent multi-tasker you are. But are you aware that eating while gazing at a screen is unhealthy?

It can even lead to serious physical, social, and emotional complications. Your mind cannot focus on what you are eating when you’re watching your favorite series or going through an email from work. It is important to eat mindfully. Eating without your gadget helps in lowering stress. BASICALLY, when watching Game of Thrones, your mind focuses on what Jon Snow does next instead of what and how much you’re chewing.

8. Nourishing Superfoods:
Eating healthy can help people deal with the tedious effects of stress and reestablish well-being and health. Instead of grabbing a bag of chips or a tub of ice cream, one can choose healthy from different food groups. Nourishing superfoods provide advantages over and above your basic nutrient requirements and they also help in detoxification.

Berries, leafy greens, nuts and seeds, yogurt, cruciferous vegetables, and avocados are all nourishing superfoods.

There is a clear connection linking digestive health and the brain, the gut microbiome can influence the body, including the brain. Anxiety negatively alters blood pressure which leads to inconsistencies in brain blood flow and mental wellness. NOW, we have a bigger reason to choose superfoods over comfort food (#sorrynotsorry)

 

9. Get some sun:
Sunlight exposure increases the release of a hormone called serotonin. Serotonin boosts mood and helps you feel relaxed and concentrated. If you do not get enough sunlight, serotonin levels can drop. This leads to a higher risk of depression. So we recommend getting some sun and fresh air if you want your body to fight off anxiety naturally.

- But the most important of all these tips is to remember “Nothing diminishes anxiety faster than action.” — Walter Anderson

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