Bust your anxiety without the help of drugs
It almost became a tradition to jump straight to medications at a first sign of anxiety on the horizon. But what if that’s not the only way, even more – what if there’s the better way to deal with your anxious self? If you’ll come up with comprehensive anxiety-management plan, you’ll tackle anxiety on every front.
Here are few anxiety busters to help you deal with anxiety by yourself!
Reduce the caffeine load
Lowering your caffeine load is a good start. While small amounts of caffeine can help focus attention and provide antioxidants, constant drinking of more than 4 ounces of caffeine daily can trigger anxiety and disrupt sleep. Morning cup of coffee is fine, just think about switching to herbal teas or decaffeinated coffee for the rest of the day.
Interrupted or short sleep can be a good reason for anxiety. If you experience trouble falling asleep, staying asleep, or your sleep cycles are unstable – all that can worsen mild anxiety and lower your stress response. Try to maintain consistent sleep-wake cycles at least five nights per week. Don’t use electronics one hour prior to bedtime. It can be helpful to use natural aromatic oils like lavender essential oil, on the bottoms of your feet to help you relax.
Manage your hormones
Unstable hormones can worsen your anxiety. Feeling sudden unexplained panic attacks or irritability can be explained with cortisol surges, created by shifting estrogen and progesterone levels. Foods high in omega-3 fatty acids can also help manage your hormones and minimize hormone fluctuation, helping to alleviate anxiety, so increase foods salmon, tuna, mackerel and almonds.
Lower your cortisol level
The ultimate cause of anxiety is unexplained cortisol surges. A great anxiety-management plan will not only treat all the chemical reasons for anxiety, but also address stress, which is the catalyst behind surging cortisol. Acupuncture, yoga, massage, and meditation all help to lower cortisol—and stress. Add two to three hours of one of more of these cortisol-lowering activities to your weekly regimen to help lower your stress and increase your sense of well-being.