How to Treat Anxiety

According to the United States Centers For Disease Control and Prevention (CDC), approximately forty million Americans suffer from at least one form or anxiety. Further, more than twenty-eight percent of all Americans will suffer from anxiety at some point in their life.

There are many factors that contribute to anxiety including financial problems, relationship issues, problems with the kids, not getting enough sleep, or simply watching the news. Unfortunately, many stressed out Americans turn to their doctors for prescription medications to treat anxiety. However, these medications are wrought with harmful side effects and can lead to addiction. Luckily, in most cases, anxiety can be managed using more natural methods.

Below, you will find several tips on how to treat anxiety without prescription medication:


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Reduce Anxiety Producing Foods and Drinks

Coffee, tea, sodas, and other caffeinated drinks are well known to produce anxiety and to exacerbate any anxiety that you already have. Cutting way back or eliminating these drinks completely can make a world of difference. In fact, for many anxiety sufferers, this single step is often enough to take care of their problem. If you drink coffee or tea, try cutting your intake by half. If that doesn’t work, cut it to a quarter of what you normally drink. If that doesn’t work, you may have to wean yourself off caffeine entirely.

ways to treat anxiety 
Sugar, in any form, is also well known to produce stress since it elevates your blood sugar and makes your blood have wild swings of highs and lows.

Alcohol can depress you causing anxiety. It is sometimes a good idea when treating anxiety naturally to cut all sugar and alcohol cold turkey and then wait at least a month before very slowly adding them back into your diet. If the anxiety returns, you’ll know you’ve hit a tipping point and need to stay below that threshold.


Drink Calming Teas

Mint teas (all varieties) and chamomile have a calming effect but the effect is subtle and you can drink several cups a day with no harm. Other herbal teas like kava kava and ginseng have a much stronger effect. In fact, some consider kava kava to a sedative. It is important that you don’t overdo these stronger teas, and if you’ve never had them before, start off slow.


Eat Foods That Naturally Reduce Anxiety

Blueberries, strawberries, blackberries, and other berries are known to have a relaxing effect on the mind and body. Foods containing high levels of magnesium also calm the nerves and a deficiency of magnesium can cause anxiety. Foods containing high levels of magnesium include dark leafy greens, almonds, pumpkin seeds, sunflower seeds, kimchi, green herbs like parsley and cilantro, and sardines & herring (processed with their bones in).


Get More Sleep

Sleep helps reduce anxiety in a number of ways. First, it keeps your cortisol levels down. Cortisol is a very powerful stress producing hormone. Second, if you have long periods of uninterrupted sleep, approximately every 90 to 110 minutes, you will complete an entire sleep cycle. Each cycle of sleep allows your brain to work out the issues you’ve had that day and essentially categorize and catalog your memories. This is essential to reducing anxiety long-term. It is recommended that you get at least seven hours of uninterrupted sleep each night so you can go through at least three complete cycles of sleep. Try also to get an average of eight hours of sleep a night.


Exercise More

When you exercise, your body will produce the “feel good” hormones like endorphins long after you stop exercising. Exercising also improves the efficiency of your cardiovascular system, allowing you to take in more oxygen and retain more oxygen in your blood as you move about during the day and while you sleep at night. Weight training can help you build muscle mass and oxygenate your body more, even at rest. The more oxygen your body carries, the less anxiety you will feel.


Breathing Exercises

If you feel an anxiety attack coming on, this is a technique you can use to nip it in the butt so it doesn’t escalate to a full blown panic attack. Find a place to be alone for a few minutes. If you’re at work, just excusing yourself to the restroom can work. Relax the muscles in your body as much as possible. Now, breath deep making sure your stomach and abdomen EXPAND as you take in a big breath of air. Just when you think you have filled your lungs completely take another quick breath of air. This little bit of extra air will allow you to use the lower one-third of your lungs that does’t get used as much and is therefore cleaner and more oxygen efficient. Next, breath out slowly making sure your stomach and abdomen DEFLATE as you do so. Repeat this breathing technique at least three times.

As you can see, there are several relatively easy steps you can take to treat your anxiety without taking prescription medication.


You May also want to check out the The Shyness and Social Anxiety System a system that was created by someone who in the past had to cope with all the problems you are coping with right now. Click here!