Introduction
First, let's define what anxiety is. It is a state of psychic disorder caused by the fear of danger. We could say that the desired state of the anxious person is a state of confidence in themselves or in the smooth running of events that they do not control.
Anxiety is mainly caused by chronic stress, especially in the context of professional activity, but also personal, after an event such as the loss of a loved one, illness, but also a move or a divorce for example.
Anxiety can also appear at certain important periods of life such as after the announcement of a pregnancy or at menopause, marked by significant hormonal changes.
So if you're asking: how can I naturally calm anxiety ? you'll have the answers in this following article.
1. A breathing exercise
- Breathing deeply is a quick relaxation technique, to be used everywhere as soon as you feel the stress rising (at the office, in the car...) to lower the pressure.
- You have to breathe through your stomach and not just through your chest. We inhale through the nose, trying to inflate the belly like a balloon and then raising the air to the shoulders. We then blow very gently through the mouth, as in a straw, to empty the air but without going so far as to run out of breath. Breathing should be comfortable. you have to do it at least 3 times.
- As soon as you breathe deeply.with an exhalation longer than the inspiration, the body relaxes in a physiological way, while too short a breath maintains anxiety.
- By focusing on the breath, we also forget the parasitic thoughts.
2. Enjoy nature
- Going out for fresh air and taking a walk in nature or in a park near your house is one of the most effective treatments for anxiety to stop the flow of negative thoughts that can invade your daily life.
- If you live in town, just take your lunch break in the closest park from your office or take a 15 minute break at the end of your day to read that book that you couldn't finish.
- Also take advantage of the weekend to clear your mind and avoid thinking about the past week or the one to come.
3. Sport
To calm anxiety and more generally against stress, the practice of physical activity is more than recommended.
Create a routine that helps you be physically active most days of the week. Exercise is a powerful stress reducer. It will surely help you change your mind and improve your mood and help you stay healthy.
Start slowly and then increase the amount and intensity of your activities over time.
Sport helps you increase your level of well-being and release accumulated pressure.
For a double action, favor outdoor sports activities to benefit from natural light and a breath of fresh air.
4. Eat healthy
Certain dietary changes can help balance mood and better manage symptoms of anxiety. Make sure you have the right composition on your plates, and observe the effects of these foods on your mental health.
Make sure you get enough fruits, vegetables, protein, whole carbohydrates and healthy fats. Then watch the effects of these following foods on your plate:
Certain types of fish:
Such as salmon.
Dark chocolate:
Contains antioxidants that can improve brain function, and it tastes great so you don't have to feel guilty eating it. Be sure to choose a product that contains around 85% cocoa to keep sugar to a minimum.
Green tea:
Drinking green tea is an age-old tradition that can help calm our nerves. The anti-stress effect would come from its main ingredient, L-theanine.
Bananas:
In addition to being an excellent source of energy, it is rich in vitamins, especially vitamin B and minerals such as potassium, which promotes concentration.
Nuts:
Rich in iron and fiber, nuts and other oleaginous fruits such as almonds or hazelnuts are also an excellent source of energy thanks to their high magnesium content. Rich in omega-3 fatty acids and vitamin E, they are good for our brain system.
5. Temperature
- You did certainly have noticed that the cold tends to accentuate your muscular tensions. To limit anxiety, choose an environment warm enough to relax your body and also your morale.
- A hot bath, a sauna or even a hot tea… all means to raise the temperature by a few degrees and increase your well-being.
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