Holistic Methods to Combat Anxiety
Today, roughly 40 million Americans suffer from an Anxiety disorder. That’s 18.1% of the world’s population. While it’s one of the most common mental illness in the United States, only about one-third of those suffering from an anxiety disorder receive treatment, despite them being highly treatable. People with anxiety disorders experience frequent excessively intense feelings of fear and worry that can result in panic attacks.
The wide variety of anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and traumatic life events. Anxiety disorders can differ based on what induces the disorders. Often, anxiety manifests as behavioral disturbances that can interfere with daily activities such as job performance, schoolwork, and relationships. You may even find yourself avoiding certain places or situations to prevent these feelings.
Some examples of anxiety disorders include generalized anxiety disorder, social anxiety disorder (social phobia), specific phobias and separation anxiety disorder. It’s also important to know that it is possible to suffer from more than one anxiety disorder at a time. At the Marketplace, our priority is providing you with resources and tools to better support you in your every day lives. We put together a quick guide in hopes to help you identify your anxiety triggers and provide holistic methods to combat them.
COMMON SYMPTOMS OF ANXIETY
- Feeling nervous, restless or tense
- Having a sense of impending danger, panic or doom
- Having an increased heart rate
- Breathing rapidly (hyperventilation)
- Feeling weak or tired
- Trouble concentrating or thinking about anything other than the present worry
- Having trouble sleeping
- Experiencing gastrointestinal (GI) problems
- Having difficulty controlling worry
- Having the urge to avoid things that trigger anxiety
ANXIETY MEDICATION MAY BRING HEALTH RISKS
The thought of taking medication to control anxiety can be off-putting for a lot of people. There are tons of medicinal alternatives to aid in coping with anxiety but are they always the best alternative? According to a report in the 2010 Canadian Journal of Psychiatry, people who use anti-anxiety medication have a 36% increased mortality risk. Research has proven that the use of anxiety medications heightens your chances of death by 40%, in comparison to those who opt for more holistic methods to control their anxiety. Below is a list of a few of our favorite holistic methods to combating anxiety.
ELIMINATE CAFFEINE FROM YOUR DIET
Excessive consumption of caffeinated products has been said to be a leading cause in an increase of anxiety. Research has proven that because caffeine is a stimulant when ingested excessively, it can result in bodily functions moving at a more rapid rate than normal. A gradual reduction in your caffeine intake or substituting your caffeine with decaffeinated beverages can significantly improve anxiety symptoms. Click here to shop caffeine-free beverages on the Marketplace.
MINDFULNESS THROUGH MEDITATION
The practice of meditation is used in many cultures for centuries to reduce stress and anxiety and to maintain optimal psychological and spiritual health. Medical research conducted by John Hopkins suggests that 30 minutes of meditation daily can improve symptoms of anxiety and depression. Mediation acts as an antidepressant, proving that regular mindfulness practices may result in improvements in mood and anxiety symptoms.
Psychologist studied how a daily 10-minute walk can equate to a 45-minute workout. The studies concluded that regular exercise daily can work just as well as a mediation session. Exercise and other physical activity produce endorphins — chemicals in the brain that act as natural painkillers — and improve the ability to sleep, which in turn reduces stress. We curated a guide for alternatives workouts that do not include the gym. Click here to view that post.
ADDITIONAL METHODS TO COMBAT ANXIETY
- Aromatherapy and Herbal Teas
- Get Healthy Amounts of Rest
- Breathing Exercises
- Detoxing from Social Media
Anxiety disorders can be debilitating when we don’t have healthy methods to keep them under control. We hope that the above recommendations are great resources to help you combat anxiety. While holistic methods may be helpful when your anxiety is getting the best of you, we don’t recommend that you neglect seeking professional help if you feel you suffer from anxiety. An increase of any symptoms related to anxiety may require you see a licensed professional therapist. Anxiety disorders are highly treatable and a large number of people who suffer from an anxiety disorder practice holistic methods, while also seeing a licensed professional regularly.