Anxiety is a universal emotion that affects everyone at some point in time. However, for the 6.8 million adults in the US suffering from Generalized Anxiety Disorder (GAD), anxiety is a chronic and uncontrollable issue. It’s important to acknowledge anxiety and take proactive steps to address it. Here are 5 helpful brain hacks to calm anxiety without medication:
How to Reduce Anxiety Before Reaching for Pills
1) Mindfulness
Mindfulness is the practice of being fully present and aware of the moment. To combat anxiety, practice moment-to-moment awareness by observing the surroundings and grounding yourself in reality. Meditation is a great technique for practicing mindfulness and relieving anxiety symptoms.
2) Journaling
Keeping a thought diary is a great technique for practicing mindfulness. Divide each page of your journal into sections to track the situations causing anxiety, your thoughts, and the level of anxiety. Journaling helps track progress and identify triggers for anxiety.
3) Supplementation
Supplements containing anxiety-reducing ingredients like kava, L-theanine, and ashwagandha have shown effective in reducing anxiety and promoting relaxation. These supplements are particularly helpful for stress-induced anxiety.
4) Exposure Therapy
Exposure therapy is a psychological treatment that helps individuals confront their fears, proven to be effective in managing anxiety. Confronting fears through exposure therapy can lead to positive results in managing anxiety.
5) Exercise
Regular aerobic exercise has been shown to effectively reduce anxiety, although the exact mechanisms behind this are still being researched. Physical exercise is a great way to cope with acute anxiety and promote overall brain health.
Addressing anxiety requires a combination of approaches, and it’s essential to seek professional help if anxiety is a regular occurrence. These brain hacks, when used together, can help individuals manage anxiety and improve overall well-being.
