By Arthur A. Burley 
Anxiety doesn’t have to be bad. Anxiety can make you more aware of dangers, help you stay organized, prepare, and help you plan for potential risks. It’s important to take action before anxiety becomes a daily occurrence.
What’s anxiety?
Anxiety refers to your body’s natural reaction to stress. Anxiety is a feeling of fear and worry caused by many factors, including genetics, environmental factors, brain chemistry, and even brain chemistry.
Some of the most common signs and symptoms of anxiety are:
- Increased heart rate
- Rapid breathing
- Restlessness
- Trouble concentrating
It’s important to remember that anxiety can manifest in many different ways. One person might feel butterflies in their stomach, while another may experience panic attacks, nightmares, or other painful thoughts.
There is a distinction between anxiety that you experience every day and anxiety disorders. Anxiety about new situations or stressful events is one thing. But, it could be a disorder when it becomes overwhelming or starts to impact your quality of living.
Anxiety disorders can include:
- Panic disorder
- Post-traumatic Stress Disorder (PTSD)
- obsessive-compulsive disorder (OCD)
- Separation anxiety
- Anxiety about illness
- Phobia
- Generalized anxiety disorder (GAD).
- Social anxiety disorder
What can I do to treat anxiety?
There are many ways to treat anxiety. A common option is cognitive behaviour therapy (CBT), which provides tools for people to deal with anxiety when it happens.
Certain medications such as antidepressants or sedatives can also prevent anxiety episodes. These medications may be able to prevent the most severe symptoms.
There are many ways to help you overcome anxiety if you want to take a natural path.
It is possible to change your habits such as exercise, diet, and sleep. You might also consider trying something completely new like aromatherapy and meditation. There is a natural way for everyone to reduce anxiety, no matter how busy their lives are.
Natural Remedies for Anxiety
Keep active
Regular exercise can help with your mental health.
A 2013 Source study found that those with anxiety disorders who exercise regularly were more likely to develop anxiety symptoms.
It could be due to several reasons. You can distract your attention from anxiety-provoking things by exercising.
The brain chemistry is also altered by increasing heart rate to increase the availability of anti-anxiety neurochemicals like:
- serotonin
- Gamma-aminobutyric Acid (GABA).
- Brain-derived neurotrophic factor (BDNF).
- endocannabinoids
According to the American Psychological Association (APA), exercise can improve concentration and willpower. This can help with anxiety symptoms.
This is more a matter of personal preference than anything else regarding the type of exercise you do. Running or HIIT (high-intensity inter training) are great options to increase your heart rate.
If you want to start with something that has a lower impact on your mental health, yoga and Pilates could be helpful.
Avoid alcohol
Because alcohol is a natural sedative, drinking it may initially reduce anxiety. The source indicates that anxiety and alcohol consumption is linked with anxiety disorders (AUD) and alcohol use disorders (AUD).
A 2017 Source review of 63 studies found that reducing alcohol intake can help with anxiety and depression.
Heavy drinking can cause neurotransmitter levels to be affected, leading to a decline in mental health. An imbalance can lead to anxiety symptoms.
Anxiety can temporarily increase during early sobriety, but it can improve over time.
Alcohol can also disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. As we will see, getting a good night of sleep can be extremely helpful in reducing anxiety.
Consider quitting smoking cigarettes
When stressed, many people reach for their cigarettes. However, smoking a cigarette during stressful times is just like drinking alcohol. It can be a quick fix, but it can lead to anxiety.
Source Studies have shown that smoking early in life increases your chances of developing anxiety disorders later. Research suggests that nicotine and other chemicals found in cigarettes can alter brain pathways linked to anxiety.
There are many ways to quit smoking. The Centers for Disease Control and Prevention’s Trusted Source suggests that you find a safer substitute for smoking, such as toothpicks.
To make your life smoke-free, you can take up other habits. You can also plan and have a support group to help you with everything, from encouragement to distraction.
Limit caffeine intake
Caffeine is not recommended for people with chronic anxiety. Caffeine can cause anxiety and nervousness.
Research shows that caffeine can worsen anxiety disorders. People with panic disorder may experience panic attacks. Some people may experience anxiety symptoms that are significantly improved by removing caffeine.
Caffeine and anxiety are closely related to alcohol due to their ability to alter brain chemicals.