Ten Tips for Naturally Reducing Generalized Anxiety Disorder
Everyone experiences stress and anxiety at some point in their lives. However, Generalized Anxiety Disorder (GAD) is a disorder that is defined as excessive worry beyond what is considered normal. It causes people to worry constantly about everyday life such as family, school, work, finances, and health. The Anxiety and Depression Association of America (ADAA) is an organization offering information and support for those with anxiety disorders. Here is ADAA’s list of GAD symptoms, tips for managing anxiety, and a useful video called “Anxiety Disorders- Lifestyle Changes to Reduce Stress and Anxiety.”
Here are my tips for naturally reducing stress as I juggle life as a parent, spouse, and college student. You can read about my journey with anxiety.
1. Get enough sleep
Getting enough sleep is important for reducing stress. The body and mind need time to rest and recharge for tomorrow. If you can’t get 7 to 9 hours of sleep each night, you won’t be as mentally and physically prepared to handle whatever life throws at you. Consider setting up a bedtime routine, which helps you relax and fall asleep faster. My routine is drinking chamomile tea, watching anime with my husband, taking deep breaths, and saying a prayer.
2. Eat healthy
Eating healthy doesn’t mean a diet of just veggies. A balanced diet consists of eating protein, fruits, vegetables, grains, dairy, and healthy fats. Real food nourishes your body, boosts your immune system, and gives you enough energy to start your day off right. However, regularly consuming junk food, sugary drinks, and processed food makes you feel exhausted and sick. This can lead to more stress and negativity about your health, which doesn’t make anyone feel good.
3. Limit caffeine
For anxiety sufferers, caffeine is a stimulant you want to limit. This stimulant found in coffee and tea helps you stay awake, but triggers more anxiety and stress. When I drink coffee, my heart pounds and my head hurts. Caffeine makes it harder to sleep at night, which spirals into more physical and mental health issues overtime. If you need to stay energized, honey is a natural alternative without the side effects of caffeine.
4. Take care of yourself
Self-care should always be a priority. How can you take care of others if you’re mentally and physically drained? If you don’t take a break, you will become more exhausted, stressed out, and negative. Simple tasks like taking a shower, eating a favorite food, playing a fun game, and resting once a day can make a world of difference. When you take care of yourself, it makes you feel good on the inside and outside.
5. Exercise
Exercise is a natural and cheap remedy for reducing stress. Getting active doesn’t require a gym membership or a treadmill at home. A short 15-minute walk or jog a few times a week can melt away stress and anxiety. For parents, you can walk to the park with your kids or learn how to do yoga together. If you don’t get active, it becomes harder to let go of negative thoughts and improve your physical health.
6. Live in the moment
Today’s society is constantly in motion. For people with an anxiety disorder, it’s incredibly hard to focus on the present. I worry about my family’s health in the future, while thinking about my past mistakes. This vicious cycle makes you miss out on the little moments in life with friends and family. If you don’t focus on the present, you will struggle to maintain relationships with others and complete important tasks.
Instead, try to calm your mind, take some deep breaths, and focus on the present. Today is just as important as yesterday and tomorrow. Margarita Tartakovsky’s Psych Central article, “15 Small Steps You Can Take Today to Improve Anxiety Symptoms,” shares a deep breathing exercise to help you relax.
7. Talk to someone you trust
Talking to a trusted friend, family member, or therapist is crucial for managing stress and anxiety. Don’t suffer in silence by hiding your thoughts and feelings, telling yourself everything is fine. Everyone needs a support system. If you don’t reach out to others, you will feel unhappy because you won’t be able to let things go, like negative feelings. Opening up to friends, family, and therapists has not only made me feel better, but reminded me I’m not alone.
8. Write in a journal
Keeping a weekly journal is therapeutic. Writing down your thoughts and feelings helps you recognize your anxiety triggers and symptoms. Next time anxiety hits, think about what you were doing, thinking, and feeling. Writing helps me find solutions to cope better in the future. If you don’t write down your experiences with anxiety, it can be more difficult to identify your triggers and find effective treatments.
9. Listen to music
Music is a great way to reduce stress. Listening to positive music can ease your stress, boost your mood, and focus your mind. I play Pandora when cleaning my house because it motivates me to be productive. Look up Norah Jones, Enya, and Ziggy Marley if you want uplifting, calming melodies in your life. Without music, you may find it harder to focus on the present and improve your outlook on life.
10. Use essential oils
Essential oils are highly concentrated liquids sourced from plants. These oils can be used for people’s mental and physical well-being called aromatherapy. Essential oils can be diffused into the air, massaged onto the body with a carrier oil like coconut oil, used in baths, or inhaled directly from a tissue. My favorite oils to reduce stress are lavender, frankincense, and lemon. Essential oils can also be used to improve your digestion, mood, immune system, and allergies. Without these special oils, I wouldn’t be able to cope with my anxiety as well or fight off sicknesses.
I hope these tips help you find peace. How do you manage stress and anxiety? Share your tips in the comments.
Egg Sandwich on Plate by Joseph Gonzalez
Walking in the Woods by Jon Flobrant
Nature by Christopher Campbell
Couple in field by Anneliese Phillips
Essential Oils with Diffuser by CK Kahlon