Updated: Mar 8
My Favorite Ways to Naturally Reduce Anxiety
Are you feeling the weight of the world right now? Well, you’re not alone. Anxiety and stress are my new roommates and learning how to naturally reduce my anxiety immediately has been crucial for my mental health.
Some of us have lost our jobs, some of us are working overtime, some of us are on the front lines of saving the human race, others are simply just trying to deal with the overwhelming mental warfare of having to stay home without any human contact or physical touch.
Regardless of what your situation is, take comfort in knowing we are all dealing with this together. There isn’t a human on this planet that isn’t feeling the unbearable weight of the time we are in right now.
With a lack of information and not knowing when we will begin to start figuring out where we go from here, stress and anxiety can creep up quickly and become all-consuming.
As we know, stress and anxiety deplete our immune system which is the exact opposite of what we need right now.
So, to make sure you are keeping your mind healthy and working with you instead of against you, try these 5 natural ways to help reduce some of those unwanted feelings.
Let’s start with our breath. Breathing is a way to instantly and naturally reduce anxiety, stress, and tension being held in your body. The power of deep breathing techniques are incredibly beneficial and effective.
Close your eyes and take a deep full breath through your nose, expanding your belly for 4 counts.
Hold your breath for 8 counts.
Exhale through your mouth for 7 counts.
Feel free to set a timer for 2 minutes doing this technique or focus on doing this 5 times in a row.
With each exhale, try to focus on releasing tension from a specific part of your body. Shoulders, jaw, neck, chest, etc.
Meditation is hard, I get it, but it is so incredible for training your mind and body with handling stress and anxiety.
Apps like Headspace are a great way to start your journey in meditation.
Start with a few minutes a day and work your way up to 20-30 minutes of mediation a day. It will greatly improve every aspect of your being.
3. Focus and Engage Your Senses
The 5,4,3,2,1 method is great for redirecting your focus and grounding yourself back into your being. So, here’s how to do it:
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Repeat this as needed.
4. Go for a Walk
I don’t care where you are or what you are doing, get outside and take a walk. It can be a short little walk around a parking lot or a 2-mile walk around your neighborhood.
Get outside, feel the wind, and breathe in the fresh air.
If you want, also listen to some music. I find that listening to slower songs or even “spa music” playlists really helps me slow down my mind and focus on what is around me, this has done wonders for controlling my anxiety in a natural way.
5. Body Scanning
This is my favorite technique and whenever someone I know is suffering I always do this with them whether its in person or over the phone.
The focus is to scan your body in a slightly meditative state to see where you are holding your stress and focusing on your muscles and physical reactions.
Sit or lay down with your eyes closed.
Slow your breath and mentally count to 20.
Think of your ideal location. It could be the beach, the forest, in your home. Start to think about what it feels like, smells like, sounds like.
Start with your head and pretend there is a gold light shining down on your head. As it begins to lower, imagine it “scanning” (or slowly highlighting) your cheeks and jaw. Do you feel the tension? If so tighten your muscles and then release.
As it begins to scan your neck shoulders, arms, hands, ribs, stomach, legs, shins, knees, ankles, feet, toes, etc, tighten each muscle group and then release. Try to spend 10-15 seconds on each body part.
Do this at a slow and steady pace and allow your body to become limp and heavy.
Breathe in and out again and when you’re ready to open your eyes, do so slowly and drink some water.
When there is uncertainty, it is human nature to focus on what we can not control.
This in turn creates stress, anxiety, and that fight or flight feeling.
Instead of focusing on what we can’t control right now, focus on what you can. Your responses psychically, mentally, and emotionally. Focus on ways to spend your time in a productive manner, and make sure you are doing things that benefit you.
Stay away from caffeine, the news, social media, and anything toxic that will increase your stress.
Do you have any other ways how to reduce anxiety naturally? Let us know in the comments!
Stay safe and healthy friends. We will come out of this together.
Love and Light,
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