6 Ways to Heal Your Anxiety (Without Medication)
We are now two weeks into the new year and I am sending good wishes and positive energy to everyone as the new year carries on!
With a new year, we all hope for some magic to sweep through and ease the hardships carried over from the previous year as we embark on new ventures. Just like you, I wish it were as simple as that. When the previous year is put in the archives, it unfortunately does not archive our struggles along with it.
A common struggle we all encounter is anxiety. Anxiety is the most commonly diagnosed mental illness in our nation, so remember you are far from alone in your personal battles! While medication has been proven to be an effective way to treat anxiety for most people, it is not always the most efficient cure for everyone. Sometimes, the side effects of these brain-altering drugs can make you wonder if it is worth it, as everyone’s sensitivity varies. Instead, I have curated six helpful ways to heal your anxiety without medication.
Create a Bedtime for Yourself
Sleep is so important for our physical being and emotional mindset as well. Experts suggest at least eight hours of sleep per night to allow our bodies to feel rested and energized to complete our daily activities with a clear mind. When we sleep less than the recommended amount and experience sleep deprivation, we can develop anxious tendencies. Prioritizing your sleep and rest is so important to keep yourself energized and your mind healthy and calm.
Begin Saying “No” More
Your own time and priorities are valuable and important. Sometimes, putting yourself first is the best form of self-care, and it will certainly aid in helping you accomplish the goals you set for yourself. While it is nice to do favors for others and show acts of kindness, there is certainly a fine line between being generous and putting yourself on the back burner. If you find yourself constantly saying “yes” to others’ requests, it can be physically and emotionally draining, leading to feelings of anxiety. Helping others and saying “yes” is a kind and generous thing to do, but ensure that it is not at the cost of saying “no” to yourself.
Reduce Your Caffeine Intake
Caffeine is helpful in raising our energy when we feel less than energized or tired. In boosting our nervous system, caffeine can sometimes send our system into overdrive, which instills feelings of panic or anxiety. When we feel pressure from daily life situations, this extra energy boost can serve as a catalyst for anxiety attacks. Eliminating caffeine entirely may lead you to crave it more, so the best way to reduce your caffeine intake is to do it gradually with intent.
Create Helpful Strategies for Yourself
When it comes to anxiety and other forms of mental illness, triggers are a big part of what signals our brain to respond in a panicked fashion. It could be very helpful to identify your triggers. After those triggers are identified, creating strategies to help yourself cope with those triggers will help reduce the anxious and panicked response.
Eat Well & Consistently
While anxiety sometimes causes us to lose our appetites, skipping a meal serves as the perfect catalyst for those anxiety feelings to creep up. When we skip a meal, our blood sugar drops and it signals the release of cortisol, our body’s natural stress hormone. As a result, the body begins feeling symptoms of anxiety, such as intense nervousness and shakiness. Similarly, if our diet consists mostly of junk food, it can lead to a sugar rush that leads to those same symptoms of anxiety. Eating consistent and healthy meals is crucial in reducing high levels of anxiety.
Begin Moving Your Body
Exercise and daily movement is so important for both our physical and emotional being. When we exercise, it increases the levels of endorphins and serotonins in our body, which allows for an increase in our mood, morale, and overall emotional state. Exercise is a great form of distraction as well, allowing us to focus on the present moment instead of stressors. When we aren’t focusing or dwelling on our stressors, our levels of anxiety are much lower.
