Anxiety can arise from several different factors such as environmental factors (stress from personal relationships, job, school, finances, a traumatic event, etc.) genetics, side effects from underlying medical conditions, brain chemistry and even from the use of or withdrawal from an illicit substance(s). It’s important to keep in mind that anxiety can result from a combination of one or more of these factors.
Diagnosis of Anxiety
A mental health professional can diagnose anxiety and identify possible causes. To receive a diagnosis of generalized anxiety disorder (GAD) a person must:
Whether you are experiencing some symptoms of anxiety or have been diagnosed with GAD, there are several treatment options for you. If you are interested in exploring other treatment options other than medication, I have good news for you!
Before I continue, I feel I must share some precious information with you. We’ve all heard the saying, “the truth shall set you free.” Although this can be true, accepting truth can sometimes be uncomfortable. On the other hand, once you get past the feeling of discomfort and embrace truth, to any degree in your life experiences, you’ll feel a sense of renewal, empowerment, strength, the gain of wisdom, and even new beginnings. I say this because the fact that you are even reading this article shows that you are accepting your truth in struggling with anxiety.
Before exploring ways of dealing with anxiety naturally, you must embrace this truth: You come first. Yes, I said it: before your work, your household responsibilities, your partner, your marriage, your family, your friends, your children. The important key here is to know you can’t pour from an empty cup. You must fill yourself up first with self-care (showing love for oneself) before you can take care of others. If you don’t take care of yourself first, you are constantly giving away all of your energy without re-charging yourself.
21 Naturally Integrative Ways to Cope with Stress and Anxiety
The exciting thing about dealing with anxiety naturally is not only will it help with anxiety, these treatments can also be used to help you “re-charge” so that you can fill yourself up with positive energy. Simplicity is a valuable thing, especially for single mothers with so much to do in only 24 hours each day. Alright, now you are ready to learn and explore 21 ways of dealing with anxiety naturally:
1. Deep Breathing Exercises
Deep breathing exercises are also known as belly breathing. You sit or lie flat in a comfortable position, place one hand on your belly just below the ribs and the other hand on your chest. Take a deep breath through your nose and then allow your stomach to push your hand out. While exhaling, breathe out as if you were making fog on a window. Deep breathing is a great way to deal with anxiety naturally, plus its free!
Self-hypnosis, also referred to as hypnotherapy, can be a successful way of reducing stress and opening the mind to new ideas or thought process, especially when dealing with negative behaviors. For hypnotherapy to work, you must want to be hypnotized, not be overly skeptical, not be frightened of hypnotherapy, and not have the tendency to over-analyze the process.
The practice of meditation, especially daily, can genuinely help you in dealing with anxiety naturally. Eight percent of U.S adults use meditation. That’s 18 million people! I am confident that number will grow once more US citizens become comfortable embracing holistic health practices.
Yoga is a systematic practice of physical exercises, breath control, and relaxation. This holistic health therapy aims at developing harmony in the body, mind, and environment. There is an increasing amount of yoga techniques being applied to various health promotion programs.
6. Tai Chi
Tai Chi is a type of passive martial arts. Tai Chi integrates the body and mind by the control of movements and breathing. The key to Tai Chi is to cultivate the “qi” or life energy life energy within us. Harmony of the inner and outer self is completed when the body and mind are in balance.
[Tai Chi Video from The Tai Chi And Qigong Way]
Acupuncture is a technique that allows the practitioner to place thin needles into specific points (meridians) on the body, through the skin. Acupuncture has been shown to treat several chronic illnesses such as back pain, neck pain, headaches, anxiety, depression, and insomnia.
8. Massage Therapy
Massage therapy is an excellent alternative medicine treatment used for dealing with anxiety naturally. Depending on where you go, massages can sometimes be expensive. As a previous massage therapist student, I must say it is worth every penny! I would recommend checking out Groupon to find great deals on massage therapy sessions for sometimes half the price you would typically pay (be mindful to check ratings and confirm their credentials before you receive treatment from a massage therapist).
Journaling is great therapy. Anytime you feel aggravated, annoyed, or experience any symptoms of anxiety, express your feelings through writing. You’ll be amazed at how you’ll feel afterward. Journaling allows you to become aware of your thoughts and patterns of behaviors from a different perspective (outside looking in). Try reading your journal entries at a future date after your journal entry. You all be able to identify what types of events, people, actions, or experiences may be causing your anxiety.
11. Finding a Hobby
Finding a hobby may seem cliche to mention; however, it does accomplish valuable benefits including an increase in focus, creativity, and most importantly, it makes you feel good! When you do an activity that you enjoy, you’re happy. As you are enjoying your hobby, serotonin, a natural chemical that is released from your brain and flows throughout your body. Serotonin helps regulate mood, social behavior, sleep, memory, and digestion. Maybe its time to explore your inner-child self and find a hobby that’s fun and makes you feel good!
Reiki is a healing technique that is considered a holistic health treatment. Reiki therapy can help you in dealing with anxiety naturally. During Reiki, the therapist is channeling energy into the patient through touch. Reiki therapy activates the natural healing process of the patient’s body. It restores the physical and emotional well-being of the patient.
Chakra balancing is the process of restoring your body, allowing a harmonious flow of energy within oneself. Chakras are the 7 energy centers located at specific points of the body. These energy centers take in both negative and positive energies from our environments or within ourselves. It’s important to know that your thoughts carry vibrational energy. Crystals can also be used during chakra balancing sessions.
14. Mini-Trips/Alone Time
I understand that you have daily demands, but there will always be a to-do list. It’s still important to take time for yourself. Small weekend mini-trips will provide you with that sacred and serene alone time that every woman needs to restore and revitalize.
15. Positive Affirmations
It is true that words are power. Speaking positive affirmations aloud daily is a technique used in dealing with anxiety naturally.Write positive notes to yourself on a piece of paper so you can read it throughout the day. I tend to write positive statements such as, “ I am love and will share the energy of love to others today,” on my mirror in the mornings with cheap lipstick. I keep it there for a few days and change it up. I like it because it brings a sense of sexy, feminine empowerment energy within myself.
A hot bubble bath with lit candles and music playing can be a vacation at home. Treat yourself to a relaxing bubble bath after everyone in your home is sound asleep. Hot baths in a relaxing environment are effective in dealing with anxiety naturally.
Surround Yourself in Nature Don’t underestimate nature. Nature walks in itself are profound in helping one feel calm, relaxed, and rebalanced with oneself and connected to the earth.
Herbal medicine is the use of plants for medicinal purposes or dietary needs. Herbal medicine is known to maintain or improve one’s health mentally, emotionally, and physically. Herbal medicine is taken in different ways such as teas, supplements, essential oils(plant extraction), and used as spices on food.
Crystal therapy is used to promote deep relaxation, and energy rebalance. As we all are energy, natural resources from the earth also carry vibrational energy that can be used for healing purposes. Although there is no substantial evidence on crystal therapy, I personally use crystal therapy on myself and clients. Clients and I have both experienced excellent benefits from crystal therapy sessions.
No matter whether you try just one, three, or multiple holistic health treatments I’ve listed above, I genuinely encourage you to explore them and find what works best for you. This is a revolutionary moment in your life. It is time for self-love, self-care, and rejuvenation so that you can enjoy your life, your family, friends, and experiences in abundant joy. All of these treatments induce self-love within oneself. Love for oneself that overflows to others is the ultimate treatment in dealing with anxiety naturally.
Niesha Spears - Reiki Practitioner
Niesha is currently studying at the University of Sedona where she is earning her Ph. D. in Holistic Health Counseling
I am a mother who is actively working through anxiety and depression by navigating this complex life through love, gratitude, and compassion towards myself and the world around me. Join me on this spiritual growth journey.