According to research, anxiety disorder affects 1 out of 5 people. There are many safe and natural techniques that you can do at home for anxiety relief. In this post, you are going to learn how you can treat Social Anxiety Disorder Treatment at Home Without Medication
1. Stay hydrated
Drinking enough water can effectively reduce anxiety and panic attacks. When a person is dehydrated, cells relay this state of deficiency to the brain which can intensify feelings of anxiety and lead to a panic attack.
2. Exercise daily
A 30-minute gentle walk can help you manage anxiety long term if incorporated into your daily routine. Walking provides a significant amount of sensory distraction and changes the way you breathe. The more you walk, the more your body creates carbon dioxide naturally, which is needed to prevent panic attacks.
3. Visualize acting calmly in the social situation
Visualization is part of cognitive therapy where you use your imagination to create a specific outcome in a social situation. People with social anxiety can use this tool to manage their social anxiety.
4. Breathe deeply
It is beneficial to engage in deep breathing before an anxiety-provoking social situation but even more so to include it in your daily routine.
5. Ensure you eat nutritious meals and are not hungry when in social situations.
Studies have shown that some foods make us feel calmer while other foods have a direct effect on the nervous system. Making some changes to your diet may help relieve your symptoms. Try adding foods that contain vitamin B like beef, chicken, and leafy greens as well as Omega 3 rich foods like salmon and tuna.
6. Take natural supplements
Herbal remedies are a great alternative for natural relief to anxiety. It is a safe and non-addictive option. Studies have confirmed that a deficiency of certain vitamins may cause anxiety. It is recommended that you add Magnesium since it affects nerve health and blood, B-vitamins (especially B12) and 5-HTP because it helps fuse serotonin and melatonin.
7. Drink calming herbal teas
Add 2 – 3 cups of relaxing herbal tea like peppermint, lemon balm, and chamomile to your daily intake.
8. Avoid alcohol
Drinking alcohol to suppress anxiety is not a good idea. After the effects of the alcohol wear off, you may feel even more anxious. People turn to alcohol to reduce anxiety but the effectiveness is short lived. In the long run, alcohol is a depressant and dehydrates your body.
9. Find places in nature to sit, that relaxes you
Sit on a rock on the beach or lie on the grass in the park while reading a book. Never underestimate the healing power of nature.
10. Play calming music
Neuroscience shows that listening to soothing music is a powerful tool when managing anxiety. It can help slow down your heart rate, reduce blood pressure and lower levels of cortisol (aka stress hormone)
11. Use lavender oil
Essential oils can be used in many different ways to reduce anxiety symptoms. Lavender has been proven to be an effective natural remedy for treating depression, anxiety, and insomnia.
12 Ensure adequate good quality sleep
Good quality sleep is essential in the fight against anxiety. Put a few drops of lavender oil on your pillow at night to ensure quality sleep.
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Also, see 10 Ways to calm and reduce anxiety.