Anxiety is one of the most common mental health issues. In the United States, more than 18 percent of adults are affected by anxiety disorders each year, while one of every four Indians affected by an anxiety disorder.

The common symptoms of anxiety are nervousness, agitation, tension, a racing heart, and chest pain.

Alongside conventional medical therapies, natural remedies are safe to use for anxiety and stress.

1. Meditation

Meditation makes it easier to manage stress and anxiety by helping in slowing racing thoughts. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

Mindfulness-based meditation is increasingly popular in therapy. It can be highly effective for people with disorders relating to mood and anxiety.

2. Exercise

According to researchers, exercise is a great way to burn off anxious energy. A 2015 review of 12 randomized controlled trials found that exercise may be a treatment for anxiety.

Exercise may also help with anxiety caused by stressful circumstances. Research also suggests that exercise can benefit people with anxiety related to quitting smoking.

3. Writing

Finding a way to express anxiety can make it feel more manageable. Research suggests that journaling and other forms of writing can help people to cope better with anxiety.

A 2016 study found that creative writing may help children and teens to manage anxiety.

4. Relaxation Exercises

Some people unconsciously wound up the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help.

Try lying in a comfy position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.

5. Time Management

Some people feel anxious if they have too many commitments in real time. These may include work, family, and health-related activities. Having a plan in place for the next necessary action can help to keep anxiety at arm’s length.

The strategies for effective time management can help people to focus on one task at once. Book-based planners and online calendars can help, as can resisting the urge to multitask.

6.Aromatherapy

Smelling soothing plant oils can help to ease stress and anxiety. Consider experimenting with various options as certain scents work better for some people than others.

Lavender may be especially helpful. A 2012 study tested the personal effects of aromatherapy with lavender on sleep disorder in 67 women aged 45-55. The results suggest that the aromatherapy may cut down the heart rate in the short term and help to ease sleep issues in the long term.

7. Cannabidiol Oil

                       (Image source from: Time Magazine)

Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant. Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a "high."

CBD oil is promptly available without a prescription in many alternative healthcare shops. According to preliminary research, it has significant potential to reduce anxiety and panic.

In regions where medical marijuana is lawful, physicians may also be competent to prescribe the oil.

8. Herbal Supplements

                       (Image source from: Mountain Mel's)

Many herbal supplements claim to reduce anxiety. It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.

9. Herbal Teas

Many herbal teas have a tendency to cure anxiety and ease sleep. Some people find the process of making and drinking tea soothing, but some teas may have a more direct consequence on the brain that results in reduced anxiousness.

Results of a 2018 trial suggest that chamomile can alter levels of cortisol, a stress hormone.

10. Spend Time with Animals

Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, as well as anxiety.

While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does have to be furry to provide support.

A 2015 study found that caring for crickets could improve psychological health in older people.

Spending quality time with animals can also reduce anxiety and stress associated with trauma. Results of a 2015 systematic review suggest that grooming and spending time with horses can alleviate some of these effects.

By Sowmya Sangam