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Did you know that people with anxiety tend to label natural smell as bad smell? When you process smell, it’s the smelling system (olfactory) that will be activated.
However, when you get anxious, the emotional system intertwines with the olfactory processing system, which then processes the natural smell like a bad smell.
Between trying to stay healthy, family, bills, and work the pressures of life may end up turning you into an anxious mess.
In such cases, most people turn to medication for relief. While the drugs may ease anxiety, some have nasty side effects like increased hunger, jumpiness, and decreased libido.
Life with anxiety can be difficult, but you can learn how to control anxiety even when you don’t want to take medication. Here’s what you’ve got to do.
Get Rid Of Negative Energy
It’s important to understand that thoughts will always precede feelings, which means that if you’ve got negative emotions, the chances are that it can lead to negative behavior.
It’s therefore vital that you record your thoughts periodically. Also, pay close attention to when you feel stressed and note down the feelings that accompany your thoughts. You should think of one-word responses such as defeated, worthless, frustrated, and so on.
You should then try to challenge your current vision of reality. Were you retrenched because you did a shoddy job? Is there any proof that you don’t deserve the accountancy job?
If you’re committed to recording your feelings together with reality testing, you’ll come to realize that most of your negative thoughts aren’t based on reality. On the bright side, you created negative thoughts, and you have the opportunity to uncreate it.
Different herbs and spices have been proved to ease anxiety. For instance, chamomile tea, passion flower, and kava root extract have shown to have a positive effect on symptoms of anxiety.
However, while kava root extract may reduce anxiety significantly, some studies have linked it to liver damage.
Try Out Aromatherapy
If you’re trying out aromatherapy to ease your anxiety, you should try out lavender oil. It’s not just effective at reducing anxiety; it can be used as a remedy for other nervous conditions. There are different ways to incorporate lavender on your calm tool kit. For instance, you can add the oil to your bath water, and this helps to soothe painful muscles and joints.
If you pour a few drops to tissue then place it under your pillow, it helps you fall asleep quicker. It can also be used as a muscle relaxant. Once you apply the oil to your skin, it unknots your back muscles and reduces spasms.
Maintain a Healthy Sleep-Wake Cycle
If you’re used to staying up late night catching up on your to-do list, you’ve got to stop. If you don’t get enough sleep, you’re bound to increase your brain’s anticipatory reaction, which ups your anxiety levels.
That said, you need to keep up with a consistent sleep cycle(good sleep hygiene), as this minimizes your anxiety.
Some of the things that will help you maintain good sleep hygiene include reducing the environmental noise in the bedroom or quenching any thirst before sleeping.
It’s also crucial that you decrease the amount of “cognitive activity,” especially a few hours before going to bed. For instance, if you’re working on a school or work project, try to stop at least an hour before you sleep.
This way, your brain gets to “wind down “before going to bed. Also, don’t begin to yell at everyone when you wake up. If you start to worry about your to-do list first thing in the morning, take a deep breath and think: There’s always enough time.
Go For Therapy
While there is plenty of self-care medication for anxiety, sometimes the best way to manage your anxiety is to see a therapist.
Such experts have developed different effective techniques to help reduce anxiety, such as cognitive behavioral therapy. During your consultations, some instances may require your therapist to opt for CBD as a treatment option.
If you tried it before and didn’t get the results you expected, the therapist will talk to you more about correct dosage for effective results.
Caffeine gives your nervous system a jolt that can boost your energy level. The problem is that under pressure, the nervous energy may trigger an anxiety attack.
Limiting your coffee intake to about one or two cups (about 8 ounces) a day makes it less likely for you to have an attack.
You’ve also got to consider introducing beverages that can help calm your nerves and mind, such as decaffeinated herbal tea.
Don’t Skip Meals
Skipping meals isn’t recommended as it only makes the anxiety worse. If you don’t eat your blood sugar will most likely drop, and this causes the release of cortisol (stress hormone).
While cortisol may help you perform well under pressure, you may feel worse if you’re prone to anxiety.
Its also best if you limit your sugar intake. The sugar rush is linked to physical symptoms of anxiety, like shaking and nervousness.
The Drug-Free Ways On How To Control Anxiety!
If you’re anxious and struggling to find ways on how to control anxiety, try out lavender oil.
If you’re having trouble sleeping, pour a few drops under the pillow, and it’ll help you fall asleep faster. You can also incorporate it into your bath water to help soothe painful joints and muscles.
If you suffer from anxiety, you have to get enough sleep. This means that you have to cut back on your late night to do list.
To have a good night rest you’ve got to quench any thirst before sleeping and also reduce any environmental noise. If you don’t mind the taste of herbs and spices, passion flower and chamomile tea can provide significant relief from your anxiety.
It’s also crucial that you limit your caffeine intake as it can trigger an anxiety attack. Your sugar intake should be minimized as too much sugar is linked to the physical symptoms of anxiety like nervousness and shaking.
Are you feeling anxious or stressed out? Check out our blog to explore the different ways to chill out and reduce anxiety.