In the U.S., anxiety disorders are the most common mental health issue, affecting around one of five individuals at any given time, based on records at the National Alliance on Mental Illness. While drugs that treat these conditions are typically important component managing them, there are also plenty of natural, do-it-yourself methods that can help. Next time you feel an attack coming, give any of these a try:
1. 1. Laugh it away.
Get a good sense of humor and learn to laugh things off. Even a fake laugh will give you an instant dopamine boost. Dopamine is the brain chemical behind our feelings of reward and pleasure. If you just can't get yourself to laugh on your own, use technology. For instance, find a a laugh track app you can put on your phone. Studies show merely anticipating a joyful laugh can bring down your cortisol (stress hormone) levels substantially.
2. Have a fixed schedule for your relaxation.
Sit down and look at your schedule. However busy your current schedule is, block off at least half an hour for relaxation. Whatever is relaxing to you, do it - meditation, a short walk, anything. According to researchers, men who suffered from social Anxiety treatment experienced relief after a period of relaxation, bringing down their heart rates after socializing.
3. Take GABA supplements.
GABA supplements (available in online and offline health food stores) can help relax anxious people. A neurotransmitter, GABA, which is short for gamma-aminobutyric acid, is a neurotransmitter that cancels the action of glutamate, another neurotransmitter that heightens excitability. You need to remember that GABA supplements can interact with any medications you might be taking, so seek your doctor's advice before getting on them. Know more about Anxiety control.
4. Smell some lavender.
Research has shown lavender essential oil working to calm nerves. Put a drop on you collarbone and enjoy the scent as it wafts up. Or you can also rub it gently on your temple. The smell is totally relaxing.
5. Distract your mind.
When anxiety hits you, "ground" yourself. Rub your fingers against your house keys. Hold any object that fits into your hand, perhaps an ice cube for as long as possible. How does this work? A brain can't be in two places simultaneously. The "grounding" feeling distracts you from your anxious feelings. From those negative, racing thoughts, your mind will shift to the cold ice cube you're holding. For more details about anxiety, visit https://en.wikipedia.org/wiki/Anxiety.
6. Confront the fear.
Whatever makes you scared, confront it. If you've always been shy, socialize. If clowns frighten you, go to the circus. Every time you worry about what happens -- like going to a party and not talking to anyone -- your anxiety only worsens. You're worried about uncertainty, but uncertainty will always be a part of life. Exposure therapy, or facing the fear, can help you overcome it.