7 Natural Ways to Reduce Anxiety Without Medication
Hi, friends! If you’re anything like me, life can sometimes feel like a race against time. Work deadlines, family obligations, and daily chores can add up quickly and sometimes leave you feeling a bit overwhelmed. Most of us have likely felt some level of anxiety lately, but what if I told you that you don’t always have to rely on medication to manage your anxiety, mental health and find stress relief? That’s right; you can calm those anxious thoughts down and bring a little bit of zen into your life with some amazing natural ways to relieve stress. Here are seven natural ways to relieve stress that have worked for me and can work for you too!
1. Deep Breathing
Let’s start with something we all do but don’t give much thought to – breathing! I know that sounds easy, but if you take a minute to focus on how you are breathing, it can have significant effects on your mental health. Here is a method: find a comfortable position, close your eyes, and slowly breathe in through your nose for a count of four; hold that breath for a second and slowly breathe out of your mouth for a count of six. Continue to do that a couple of times. I promise you’ll feel a surge of calm wash over you.
2. Engage Movement
We all know exercise is great for growing a stronger body, but it’s also a great way to benefit your mind as well! When we move our bodies, endorphins are released — those lovely little chemicals that can help you mindfully lay the smack down on anxiety. You could go for a walk around your neighborhood, bust a move in your living room or take a yoga class. Find movement that brings you joy! Personally, I love to kick back and do a few stretches while listening to my favorite podcast — it’s a win-win!
3. Use Nature
Nature has a way of calming our nervous systems magically! Whether it’s a walk in the park, hiking on the mountain trails, or just sitting in your backyard with a good book, getting outdoors can help ground you. I recall a particularly stressful week, that I chose to spend my afternoons in the park. The smell of the grass, the chirping of the birds, and the sight of leaves dancing in the wind really adds perspective to life’s tiny issues. Also, who doesn’t love a little vitamin D?
4. Mindfulness and Meditation
I know, I know, the word meditation can feel daunting. The beauty of meditation is that it doesn’t have to be extravagant or fancy! Mindfulness really just means to be aware in the moment. Try doing five minutes of mindfulness meditation by setting a timer, closing your eyes, and listening to sounds around you or your breath, or maybe a simple mantra like “I am at peace”. When I first tried meditating, I felt like I was wrestling with my thoughts the entire time, but as I practiced, it became a lifeline in my anxiety toolbox.
5. Aromatherapy
I cannot express how much I love essential oils! Scent can decrease anxiety if used correctly, like lavender, chamomile, or bergamot. You can fill your entire living space with smells to help calm you down with an oil diffuser, or a little on your wrists and temples right before you enter a troublesome situation. Every time I can feel the tension starting to build, simply sniffing a little of my favorite essential oil feels like a cozy hug enveloping me, everything is just a little more manageable.
6. Journaling
Did you keep a diary when you were a child? Now is a good time to start back! Writing can help with processing emotions, or seem like it clears out space in your mind. You can write about your worries, things you’re grateful for, or even brainstorm where to go with whatever is bothering you. I always feel lighter after I have doodled my thoughts down on a piece of paper, like I’ve dropped off a daypack of rocks I did not even realize I was carrying. What are you thinking about today?
7. Nourish Your Body
Let’s not forget about how nutrition can affect our mental health! Eating a balance of food that contains fruits, veggies, whole grains, and lean proteins can greatly improve your mood! Speaking from my experience, when I feel my body properly, I have more energy and I am less likely to fall into an anxiety spiral. Also, don’t forget to drink enough fluids – even mild dehydration can leave us feeling sluggish and moody!
To sum up…
You do not need to be trapped in a modern-day cycle of anxiety; there are a multitude of natural and healthy options out there! Whether it’s through connecting to nature, writing your thoughts down, breathing through the moment, just know that any little bit is enough. Take your time, be gentle with yourself, and it’s okay to seek help whenever you need it. You deserve to prioritize your mental health and find stress relief!”
So which tips are you excited to try mental health and find stress relief? Leave a comment below! Take care, don’t forget to breathe!
