7 Natural Exercises to Help Reduce Anxiety
Anxiety disorders are the most common mental illness that people face each year. Over 40 million adults in the United States above the age of 18, which is roughly 18% of the population, are trying to cope with these challenging feelings each year.
Here in the UK, about 13% of adults will have a phobia at least once in their life. Another 10% will experience a disabling anxiety disorder.
Although worrisome thoughts and anxious feelings can become overwhelming, there are some ways to keep these issues under control. Learning how to cope naturally can help you to reduce the thoughts that can make it feel like your mind is suffering from uncontrolled chaos.
There are times when anxiety can be a positive experience. It motivates you to become organised helps you to spot moments of danger, and can help you begin to calculate risks.
When anxiety becomes a daily struggle where you do not see its benefits, then it is time to take control over it.
These natural exercises will help you to start reducing your anxiety levels quickly, safely, and effectively.
Option #1: Practice Mindfulness to Reduce Anxiety
When you are practicing mindfulness, then you are making a conscious choice to live in the present moment. Anxiety is usually a reflection of what happened in the past or what you believe could occur in the future.
Use your senses to fully experience where you are in each moment of your life. When your thoughts begin to wander, then work to turn them back to the state of mindfulness you wish to achieve.
Shut down any thoughts of self-doubt. Forgive yourself immediately if you begin to criticize any perception of failure. Your goal is to experience the sights, sounds, touch, taste, and smells that are happening around you right now.
When mindfulness is your focus, you will find that anxiety does not have much room to operate.
Option #2: Visualize Peacefulness
If you experience severe levels of anxiety each day, then schedule a 20-minute break for yourself. Use this time to escape into a comfortable environment where you feel protected. Then give yourself permission to close your eyes as you begin shutting out the world around you.
During this break, start focusing your attention on some of your favorite things. Picture it entirely in your mind. What does it look like to you? What sounds does it make?
As you are creating this focus point, start to change your breathing pattern. Take deep, slow breaths, counting to four each time you inhale or exhale. If your muscles are feeling tense, then place your focus on them, encouraging each to relax until your body feels at peace.
You can repeat this natural exercise for anxiety whenever the need arises during your day. If 20 minutes is not feasible, then even a five-minute break to slow things down can help you start finding more peace throughout the day.
Option #3: Yoga
When you practice yoga for natural stress relief, the intentional poses and stretches begin to have a calming effect on the brain. These postures, which are called “asanas,” are taught in sequences that encourage physical exercise while changing your focus from negative thoughts to the movements you must complete.
When you complete a series of asanas, it is possible for yoga to create a relaxation response in the body. This process creates a greater sense of calm and peace that naturally relieves anxiety.
The benefits of yoga include adding more flexibility, muscle strength, and tone to your body. It can improve your respiration rates while encouraging more vitality and energy.
Yoga also promotes a stronger circulatory system, which can lead to lower blood pressure. Some women (and men) can experience weight loss if they practice it daily while managing their anxiety with the additional options found here.
Option #4: Make Sleep a Priority
Insomnia can make feelings of anxiety worse because it impacts how you function physically, mentally, and emotionally.
Anxiety and sleep deprivation are bi-directional issues as well. That means feeling anxious will trigger insomnia, while not getting enough sleep triggers more worries. It creates an adverse cycle that can leave you feeling like you’re spiraling out of control.
You can take these steps to begin making sleep a more significant priority in your life to create another natural exercise for anxiety relief.
- Shift your schedule to sleep when you are feeling tired.
- Avoid watching television or reading before going to bed.
- Eat smaller meals before your regular bedtime.
- Try to limit your caffeine or nicotine as you prepare to sleep.
- Create a routine where you are going to sleep at the same time each night.
Some people find it helpful to write down descriptions of their anxious feelings as a way to prepare for a better night of sleep as well.
Option #5: Meditation
Many avoid this natural exercise for anxiety because they are worried that they will not “get it right.”
It is more important to begin practicing this exercise to relieve your anxiety instead of worrying about what form you are using.
All you need to do is schedule 10 minutes in your day to take advantage of the benefits that meditation offers. Find a place where you can sit comfortably, and then begin to breathe deeply. Then let your thoughts come or go as they choose.
If you notice an anxious feeling or thought, then acknowledge it instead of trying to repress it. Examine how that thought makes you feel. Then allow it to float away.
There is a form of meditation that works for everyone. Although there are 100+ options from which to choose, most people find that one of these 7 options will work well to meet their needs when trying to cope with anxiety.
When you can establish a daily routine that includes meditation, then try to increase your time commitment to 20 minutes. If you struggle to fit ten minutes into your schedule at first, then start with five minutes.
Option #6: Any Exercise You Enjoy
If you are struggling with chronic anxiety, then one of the best things that you can do for yourself is to start moving. Choose any exercise that you enjoy, and then make it a top priority in your daily routine.
Physical movements are one of the fastest, most effective ways to reduce the impact of stress and anxiety in your life. It will also encourage your brain to shut down the racing thoughts that can sometimes lead to panic.
The idea with this option is to “burn away” your anxiety. If you are moving in a way that doesn’t make you feel sore, achy, or fatigued, then it can be very effective.
Try listening to music that encourages movement to take advantage of this natural anxiety reliever as well. Move and shake to your favorite songs, even if that means all you’re doing is dancing in your living room.
Option #7: Take a Walk
If you can make a little time each day to take a short walk, then you can dramatically lower your anxiety levels. The movement works like any other exercise, encouraging your body to release the stress that could be inspiring your worrisome feelings.
A short walk around your neighbourhood each morning can be a fantastic way to start your day while limiting anxious feelings.
It can be therapeutic to bring a friend along for your walk because social activities and laughter produce endorphins that can make you feel a lot better. When you have a robust sense of wellbeing, there is no room for worry to leave its mark.
One More Option to Find Relief from Anxiety
These natural anxiety remedies will help you to take the first steps toward a more peaceful existence. If you discover that there are still moments of worry that try to impact your efforts adversely, then Anxt CBD spray can offer another level of protection for your health and wellness in this area.
A CBD spray activates the endocannabinoid system to help you combat the acute symptoms of stress immediately. It can help you to cope with panic attacks, any signs of anxiety, or the challenging feelings you may encounter in life.
Using a cannabinoid spray while incorporating these natural exercises can help to calm the nerves of women all over the world.
If you feel stress, then spend time developing a plan that can help you to start relieving your anxiety today, tomorrow, and well into the future. Incorporate these natural exercises into your routines, and then add a helpful product like a CBD spray to reach your maximum potential.