Anxiety in simple terms is an uneasy and stressed feeling that may be present when one is uncertain of a specific outcome. However, if it becomes consistent it may develop into a mental health issue that requires attention. Especially in 2020, it is of the utmost importance to take care of one’s mental health, and if you’re not yet sure of how to do so, keep reading. 

1. Cold showers 

To begin with, one of the simplest at-home remedies you can test out is taking cold showers. Although this may sound excruciatingly brutal at first, it’s not as terrible once you hop in. Icy water works its magic by stimulating the “blue spot” or locus coeruleus, which is known to release a biochemical notorious for soothing unease, referred to as noradrenaline. Plus, these seemingly arctic showers also may improve circulation, tone the skin, and put a limit on depression. 

2. Breathing 

The practice of breathing and if you’re comfortable, even meditation can benefit participants in reducing stress by increasing the flow of oxygen to the brain. The best part about this method of stress-reduction is that it is free, one of the most effective, and can be practiced anywhere as long as you are in an active and present mental state. 

3. Stay active 

By staying active on a regular basis, feel-good endorphins are released to the brain in beneficial amounts. The Mayo Clinic states that these endorphins can “enhance your sense of wellbeing” and “help you cope in a healthy way.” Simple activities such as a brisk walk after dinner may do the trick as well as enhance social interactions and push you to achieve any existing fitness goals. 

4. Ditch caffeine and sleep 

Although Starbucks is often a delicious way to start the day, caffeine has been found to potentially worsen sleep disorders, anxiety disorders, and panic disorders. Caffeine obviously reduces fatigue and can promote alertness, but may also cause jitters. If you choose to still consume caffeinated beverages, do so in limited amounts so that your sleep schedule and ability to focus will not be harmed. 

5. Aromatherapy 

Consider experimenting with different smells and essential oils. According to Medical News Today, a study in 2012 “tested the effects of aromatherapy with lavender on insomnia” and research found that lavender —in specific— is an especially helpful aroma. This is because lavender has soothing effects on the brain that can aid to reduce heart rate and improve sleep that may have been affected by anxiety. 

6. Herbal teas 

Herbal tea consumption, specifically of chamomile tea, is a common at-home and financially sustainable remedy to soothe anxiety and promote sleep. Herbal teas are also excellent when served over ice. 

7. Jot it down 

Anxiety isn’t always present for obvious reasons. Because of this, it can be difficult to distinguish the triggers of your stress. Set aside some time to jot down how you’re feeling, progress in your journey, how you plan to organize your most important tasks in the day and project on how to go about completing your tasks in a calm manner. 

8. Time with animals 

Pets provide unconditional companionship and love for their owners when taken care of properly. Medical News Today informs readers that even though fluffy animals are often preferred, pets do not have to be fuzzy to provide support. Even fish can help reduce stress, hence the common presence of aquariums in stressful settings such as dentist offices. By simply observing fish gliding through water or by petting a puppy, the effects may be found to be outstandingly beneficial on mental health. 

9.Talk to a friend or family member 

And finally, although talking out a situation with a well-trusted friend may be more comfortable than confronting a family member, either are considered sufficient sources of assistance. Mental Health First Aid brings up a valid point that friends also “increase our sense of belonging [and] improve our self-confidence.” After all, friendship is something you never outgrow, despite age. 

Takeaway

Everything is a process in life, so don’t get frustrated if these techniques do not work for you at first. Over time, you will begin to notice progress, so be sure to acknowledge your improvement. And lastly, if needed, always reach out to a trusted acquaintance for help and do your best to maintain a growth mindset.