9 Natural Ways To Combat Anxiety From A Medical Expert

Overcoming anxiety can seem like a tall order - especially if you are not sure where to start. Fortunately, there are some simple, cost-effective ways to relieve your anxiety. 

Published May 07 2020 7 min read

Overcoming anxiety can seem like a tall order - especially if you are not sure where to start. Whether your anxiety stems from work-related stress, relationship troubles, or a larger-scale crisis, you need to take action to ensure your anxiety does not evolve into serious health complications. 

Fortunately, there are some simple, cost-effective ways to relieve your anxiety. And the good news is that you can put many of these techniques to use whether you are on the road, on vacation, or from the comfort of your own home. Below is a look at some causes of stress and nine natural ways to combat your anxiety.

What are some key causes of anxiety?

Before diving into some creative ways to alleviate anxiety, it is helpful to understand what causes us to become anxious. Anxiety often begins to emerge when people are in their early 20s, so learning to combat symptoms during early adulthood is helpful. This process begins by understanding the factors that can cause anxiety. Here is a look at four common circumstances that may lead to anxiety:

  • Relationship troubles, such as a break-up, separation or divorce
  • The illness or death of a loved one
  • Challenges related to work, such as a layoff or trouble with a boss or colleagues
  • An unexpected crisis such as a natural disaster or the COVID-19 pandemic

With the four stressors above affecting most Americans, it is no surprise that anxiety affects over 18% of our population. Typical symptoms include restlessness, feelings of apprehension, and a tendency to fear the worst. Many people also experience headaches, racing heart, gastrointestinal distress, and insomnia. If left untreated, these symptoms can morph into more severe health problems.

What are some simple, natural ways to relieve your anxiety?

The path to relieving anxiety begins by making some lifestyle adjustments that will alleviate symptoms or prevent them from emerging in the first place. Fortunately, there are many surprisingly simple ways to prevent anxiety from rearing its ugly head. Below are eight natural ways to combat anxiety.

1) Adopt an anti-anxiety diet

smoothie bowl

You might be surprised to learn that specific foods have been shown to reduce anxiety. Researchers point to foods that are naturally rich in magnesium, zinc, antioxidants, vitamin C, and omega-3s have been shown to have a calming effect on people. For this reason, foods like nuts, whole grains, leafy greens, and berries are good choices to enjoy with your meals and snacks.

Waking up to a healthy breakfast that contains anti-anxiety foods is especially important, as it will help you start each day on a calmer note. Here is one of Dr. Mehmet Oz's favorite anxiety-reducing breakfasts:

" Try a cantaloupe parfait with cottage cheese, dried oats, and pistachios to start your day. Cantaloupe is an excellent source of vitamin C, cottage cheese contains tryptophan, and dried oats provide your complex carbs, while pistachios provide omega-3 fatty acids." - doctoroz.com

2) Perform deep breathing exercises

Many people are surprised to learn that they can relieve anxiety simply by breathing deeply. Laura A. Peterson, R.N., calls breathing deeply a "powerful tool," and recommends that people "Learn breathing techniques that ease anxiety, depression and other stress-related issues." Breathing deeply helps to quell anxiety by sending a message to your brain to stay calm. Here are some simple breathing techniques that you can try alone or with a partner.

3) Enjoy the power of your own touch

"This year, the company Hot Octopuss debuted 'masturbation booths' across New York City to give men a public place to 'relieve stress'...Women wanted to know where their masturbatoriums were. Why should men have all the fun?" - Nico Lang, Ravishly

Masturbation and other forms of touch are powerful anxiety relievers. In fact, self-touch can be so effective that doctors are calling masturbation a "great way to relieve tension and stress". Some doctors even suggest that masturbation breaks at work would boost productivity and increase smiling. 

If you are open to trying a masturbation break as an anxiety reliever while you are at work or on the go, you can do so discreetly with the help of Poco, a pocket-sized portable vibrator. With its unique, bendable design, Poco will help take your mind off your stressors as you stimulate your G-spot, clitoris, and perineum.

4) Focus on what you can control

In times of crisis and even in everyday life, it can be easy to become anxious. Unfortunately, there are many things we are unable to control. And no matter how much time and energy we spend worrying about them, we will never be able to change them. And our anxiety just intensifies.

The good news is that you can make a change in many areas of your life. For instance, you can control what you choose to eat, how hard you work at the office, which movies you watch on TV, and how much time you devote to your partner. By shifting your focus from things that are beyond your control to those you can control, you will minimize your feelings of helplessness and become more confident in the process.

5) Minimize your exposure to the news

"More than half of Americans say the news causes them stress, and many report feeling anxiety, fatigue or sleep loss as a result...Yet one in 10 adults checks the news every hour, and fully 20% of Americans report "constantly" monitoring their social media feeds—which often exposes them to the latest news headlines, whether they like it or not." - Markham Heid, Time

Constant exposure to the news can be downright depressing - especially during challenging times. But Americans are monitoring the news more regularly than ever. Many people connect to the internet from the moment they wake up in the morning and don't unplug until their heads hit the pillow.

For an anxiety-prone person, this "constant connectedness" can cause their stress to worsen, causing them to lose sleep worrying about the things they can't control until the wee hours of the morning. While it is wise to stay informed, you can still remain abreast of the latest current events by setting aside fifteen minutes in the morning and fifteen minutes in the evening to monitor the news. 

6) Play your favorite game

Many people are surprised to learn that they can reduce their anxiety by doing something as simple as playing their favorite game. From video games to card games, researchers are discovering that fun pursuits can alleviate anxiety symptoms. In fact, there are now apps that turn the battle against anxiety into a game

7) Establish a regular exercise routine

"It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you." - Harvard Health Publishing

Exercise is one of the best natural anxiety relievers on the market. In addition to reducing stress hormones in your body, exercise boosts the production of mood-enhancing endorphins. But the benefits of exercise do not stop there. Exercise will help you keep your weight in check, improve your cardiovascular fitness, and keep you mentally sharp. Best of all, you can choose a different type of exercise every day. Here are a few options to try:

8) Wind down with a warm bath... and a waterproof toy

bath anxiety natural remedy

For years, warm water has been known for its relaxing, healing properties. In addition to being therapeutic, a warm bath is a great way for you to destress alone or together with your partner. And if you really want to relax your body, you can introduce MysteryVibe's Crescendo. With its flexible waterproof design, Crescendo is more than just a smart, body-adaptable vibrator. It is also a doctor-approved device that as known as a one-stop-shop for men and women alike.

After you warm up in the tub, you can continue your anxiety relief mission in the bedroom with your partner. Sex is a great way to relieve stress for you both and will help you maintain your special connection with your partner. You can really make the night smooth and special by adding a bit of organic lube to the mix. 

Another way to reduce anxiety in the bedroom is to check out MysteryVibe's Playcards. In a matter of minutes, you and your partner can discover pleasure positions you never knew existed. More importantly, your worry and stress will begin to take a backseat to curiosity and pleasure. 

9) Resolve to get seven to eight hours of sleep each night

"You might think you can get by on 5 or 6 hours' sleep a night, but people who get less than 7 hours are more likely to have mood or mental health problems...A severe lack of sleep has been linked to mood disorders, depression, anxiety and Alzheimer's disease." - Catherine De Lange, New Scientist

Sleep is essential to our overall health and well-being. Unfortunately, many Americans are sleep-deprived. According to the Centers for Disease Control (CDC), 1 in 3 adults don't get enough sleep. And a lack of sleep is linked to anxiety, depression and a variety of physical health problems. 

You can put yourself back on track by establishing a regular routine and striving to go to bed at roughly the same time each night. You can boost your odds of getting a good night's sleep by limiting your intake of caffeine and alcohol right before bed, and by making sure your bedroom is cool and dark. Most importantly, turn off your electronic devices and let them recharge. You cannot sleep soundly for seven hours when you are receiving text notifications and phone calls. 

The Bottom Line on Overcoming Anxiety

Combating anxiety does not have to be complicated or costly. As outlined above, there are many natural ways to alleviate your anxiety from the comfort of your own home. We invite you to contact us at MysteryVibe to discover why thousands of Americans turn to us for fun, creative ways to reduce their stress. We look forward to hearing from you!

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