Anxiety can interfere and complicate life in so many ways. It can affect a person’s work, social life, and the people closest to them. And anxiety is definitely something that can impact anyone affected by cancer, including patients, survivors, and caretakers. In this blog, we will look at how to treat anxiety naturally.
Anxiety: A Closer Look
The Anxiety and Depression Association of America (ADAA) states on its website that anxiety disorders are the most common forms of mental illness in the U.S.
Additionally, the ADAA says that anxiety affects 40 million adults in the U.S. ages, 18 and older. That means that 18.1% of the population in the U.S. suffers from an anxiety disorder every year.
Also, about 50% of people who suffer from anxiety suffer from depression.
The major types of anxiety disorders include:
- Generalized Anxiety Disorder (GAD)
- Obsessive-Compulsive Disorder (OCD)
- Panic Disorder
- Social Anxiety Disorder
- Phobias
How to Treat Anxiety Naturally without Medications
Below are some ways to treat anxiety naturally without medication. Heck, I’ve tried a few of the methods listed below myself, and have really benefited.
Let’s jump right in, folks.
Note: Always consult with your doctor before starting any new exercise routine or before taking any natural supplement. This is especially important if you have medical conditions and are taking prescription medications.
1. Exercise
This is probably one of the most essential and beneficial commitments I have ever made in my life—committing to a weekly exercise routine.
Over the years, whether I was on chemotherapy, or even in the hospital, I have exercised whenever I could.
As I write in my book, in 1998, while undergoing my bone marrow transplant, I kept small weights in my hospital room. I was very limited in the types of workouts I could do. However, being able to “move” and do some exercise routine, no matter how small, gave me a sense of accomplishment. It also helped me mentally in dealing with the anxiety of not knowing what would result from my transplant.
Healthline states on its website that exercise can work as good as medication for some people when it comes to treating anxiety. And exercise does not only help your anxiety as you are exercising, but the benefits can also be felt hours later.
“When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.
Endorphins also trigger a positive feeling in the body, similar to that of morphine,”
WebMd
2. Limit Your Caffeine
Okay, I love my coffee. I mean, I love it. However, many health experts say caffeine can be very bad for people with or prone to anxiety.
Caffeine can cause jitters, worsen anxiety, and may even cause panic attacks. Some experts say it triggers the “fight or flight” response. So consider at least cutting back on your caffeine intake if you suffer from anxiety.
3. Eat Certain Foods
Certain foods have been shown to help treat and prevent anxiety. Below are a few.
- Blueberries – Psycom reports that when people are stressed, they crave Vitamin C and antioxidants. The reason is that they help repair damaged cells in the body.
- Avocados – These are packed with stress-relieving B vitamins that are beneficial to the nervous system. Experts state that deficiencies of B vitamins can trigger increased anxiety in some people.
- Almonds – Research has shown that there may be a link between magnesium and anxiety. Almonds can help people get more magnesium as one ounce of almonds contains 19% of the daily recommended amount of magnesium.
- Salmon – A study from Ohio University showed that foods with omega-3 fatty acids could help fight against anxiety.
4. Get Your Sleep
Without sleep, issues of life can seem worse. And when it comes to anxiety, anxiety can keep people from sleeping, and lack of sleep can lead to anxiety disorder.
Increase your chances of sleeping better by:
- Going to bed only when you are tired
- Avoiding big meals before bedtime
- Not having caffeine before getting into bed
- Avoiding smoking at night
- Not using mobile devices before sleep time
- Turning off the TV early
- Keeping your bedroom dark
- Ensuring your bedroom is cool
5. Meditate
I remember years ago, while going through chemo when I was a kid; I was taught to meditate with the help of some tapes. It would all start with me getting comfortable, closing my eyes, and relaxing my body from my feet up. That’s just one way to do it.
Leo Babauta writes on ZenHabits.com, that if you are a beginner, get started by meditating for just two minutes a day. Do it first thing every morning, and be consistent.
His blog on how to meditate is very informative, and I recommend you check it out for more information on how to meditate.
How to Meditate
- Find a quiet place
- Meditate for two minutes every day for the first week increasing over time
- Stay consistent
- Don’t worry about intruding thoughts, as they happen, refocus
- Focus on your breathing
- Don’t overcomplicate the process
- Pay attention to your body
6. Talk to Someone
Sometimes, just talking to someone can help people with anxiety. Talking with a friend or loved one can help people suffering from anxiety see a new perspective, refocus, and view things more rationally.
Additionally, there’s no shame in seeing a professional mental health counselor for your anxiety. Many people who suffer from anxiety go without getting help for different reasons. Some people feel that others will look down on them. However, today, people who want to see mental health professionals in true privacy can get the counseling they need from their own homes via telemedicine.
7. Watch the Alcohol
An occasional drink can be fine. However, drinking alcohol to “take off the edge” is not a good practice. Although, initially, drinking alcohol can relax a person and make them feel at ease, drinking too much can lead to more anxiety and depression.
8. Breathe Deeply
This is super easy, and it works based on my personal experience.
People with anxiety often breathe shallowly. This can lead to elevated heart rates, dizziness, and even panic attacks.
Breathing slow, even, and deep breathes can help restore proper breathing.
9. Get a Pet
Everybody loves animals, but if they don’t, they probably have no soul.
Emotional support dogs can be great pets for people who suffer from anxiety. They aren’t trained for specific tasks; they simply provide their owners with a therapeutic presence.
And getting a service dog for anxiety is a relatively easy process.
10. Organize
Who would have thought that being organized can help mental health? Well, I guess scientists because several of them did studies on the topic.
One study published in the Personality and Social Psychology Bulletin found that women who felt like their homes were cluttered with unfinished projects everywhere were more stressed, worn out, and had higher levels of cortisol.
Additionally, another study published by Psychological Science found that clutter increased stress and led to people reaching for junk food over healthier food.
Time management and organization can take away a lot of unneeded stress. No matter how much you have to do, when you have a prioritized list, the worry of forgetting to complete a task goes away.
Organization helps:
- Improve sleep
- Reduce stress
- Make relationships better
- Reduce anxiety and depression
- Get things done
11. Write About it
Writing can be excellent for treating anxiety because of a number of things. For one, writing can help a person organize their thoughts and feelings on paper—it can help them identify the issues they are having, which can often provide relief.
Additionally, writing can become a great past time for many. It can provide people with something to look forward to, just like playing the guitar, lifting weights, and other hobbies.
12. Go to the Beach
Does anyone really need a scientific study to tell them that going to the beach is good for them—that it is excellent for mental health and the body?
Being in the sun for just 10 minutes can provide the body with all of the Vitamin D it needs for the day. And, if you make it out into the water, the salt will exfoliate your skin.
Additionally, the saltwater, with the help of the sun, will detoxify your pores, and the iodine in the water will destroy bacteria in the skin that can lead to blemishes.
And how about those negative ions that people can get at the beach? Negative ions help the body produce the feel-good chemical, serotonin.
Negative ions are molecules Negative ions are odorless, tasteless, and invisible molecules that we inhale in abundance in certain environments. Think mountains, waterfalls, and beaches. Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress, and boost our daytime energy.
WebMD
13. Take GABA
Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter inside of the brain that is critical for the production of serotonin. Serotonin is known as the feel-good chemical. Because of this, many experts claim that GABA plays a significant role in regulating mood and relaxation.
14. Take Licorice Root
Some people love the taste of licorice root, and others despise it. Either way, licorice root works to mitigate the effects that the stress hormones adrenaline and cortisol can have on the body.
15. Listening to an Audible Book
This might not be the best option right before bed, but refocusing your attention on something other than your worries might help with anxiety. So download a book on Audible and be lazy while reading an exciting book. If it were me, I’d say pick one on aliens or something. That stuff is pretty cool.
16. Taking a Bath
Hot baths feel great. If you don’t like them, you may just fall into the same group of people who don’t like animals either.
When you are in a hot bath, it’s kind of hard to think about all of that other stuff that makes you anxious. And actually, good old’ science even says that a hot bath can be useful for bettering your mood and decreasing anxiety.
17. Drinking Chamomile Tea
A study published by the National Center for Complementary and Integrative Health found that chamomile tea can help people suffering from anxiety. The study went on to say that for people who took German chamomile capsules (220 milligrams) up to five times a day had better results.
A Recap
Anxiety is a real problem for many people. And, It can definitely impact anyone who has been touched by cancer.
Anxiety can interrupt people’s lives, slow down productivity, and interfere with relationships, among other things.
The good news is that there are natural ways to treat anxiety—ways that don’t involve medication.
Studies show that exercise, sleep, being in the sun, hot baths, and other things can significantly reduce anxiety any many people.
However, it is always important to remember that if you feel overwhelmed, always seek out professional help from a mental health professional.