Extreme anxiety can be paralyzing and in today’s stress-filled world, it is no surprise that about 40 million Americans have anxiety issues. But rest assured, if you are plagued by anxiety day after day, there are ways to escape this distress. Anxiety can leave you feeling overwhelmed with worry, dread, and fear – sometimes even when you have no idea what’s causing it. One potential reason for elevated anxiety levels can be a sedentary lifestyle.
Research has confirmed that sitting for too long, as many desk jobs require, can lead to anxiety. A study at Deakin University’s Centre for Physical Activity and Nutrition Research in Australia revealed that low-energy activities such as watching TV, working on a computer, or playing video games lead to an increased risk of anxiety. Additionally, sitting for extended periods can also disrupt sleep and lead to metabolic issues, such as type 2 diabetes.
So, if you’re looking to ditch anxiety and embrace a more relaxed state-of-mind, try these natural approaches:
Get Moving: Exercise
Perhaps one of the most effective ways to combat anxiety is through physical activity. Exercise provides a much-needed release of pent-up energy and can significantly help in reducing anxiety levels. A study at the University of Georgia discovered that exercising can cut anxiety by an average of 20 percent. The best part? This research included people suffering from conditions such as heart disease, multiple sclerosis, cancer, and arthritis – all of which can be associated with anxiety. So, no matter your physical state, exercise can have a positive impact on your emotional wellbeing.
Practice Meditation and Mindfulness
Meditation and mindfulness techniques can be powerful tools in managing anxiety and maintaining emotional balance. You can incorporate mindfulness into your daily life by tuning in to your surroundings and taking note of things around you. This could be something as simple as observing the shapes of trees on a nature walk or losing yourself in the movement of clouds in the sky.
For those unfamiliar with mindfulness practices, consider joining a local course to learn more about this beneficial technique. Research at Lund University in Sweden found that being taught mindfulness is an effective way to improve emotional outlook and overall wellbeing.
Melatonin Supplements
Melatonin, a natural hormone that regulates sleep cycles, can be taken as a supplement to combat insomnia and reduce anxiety levels. A study at Capital Medical University in Beijing, China, found that melatonin can help individuals fall asleep, even in noisy environments, and instill a feeling of calm. Besides, it is natural and generally believed to have few side-effects, making it a viable option for those looking to reduce anxiety through natural means.
If anxiety persists, consider consulting a professional healthcare provider for advice and guidance on alternative methods to alleviate your distress. Be cautious when approaching prescription medication as some pharmaceuticals, though effective in providing short-term relief for anxiety symptoms, can cause unwanted side effects and long-term health issues that may worsen the original problem. Natural methods, on the other hand, can provide relief without the added risks.