Of all the passions, fear is the worst.
– William Shakespeare
Have you ever felt a sudden fear or anxiety or just drowned in fear?
How do you handle it? Are you trying to accept and living with anxiety or overcome it or wrestle with that feeling? Have you ever asked yourself why the feeling is happening and what has made you experience that sense? If I think that in this world there is nothing we need to fear, but rather understand, as you agree? Hmm, it seems this time I asked too much yes. Well to answer my question, we discuss it.
What Is Anxiety
Anxiety is a term that describes a psychological disorder that can have characteristics of fear, concern for the future, prolonged anxiety, and nervousness. Anxiety is common to everyone. However, anxiety is called a psychological disorder when anxiety prevents a person from living every day and undergoing productive activities.
How to Dealing with Anxiety Without Meds
First and foremost is, I want you to ask yourself
Ask yourself why the feeling is happening? What makes you feel fear? After having a dialogue with yourself, you can decide whether you will allow yourself to be shackled with that feeling or overcome it to get out of it. Inevitably you choose the best for yourself not by trying to get out of fear?
Based on the outcome of the dialogue, what has made you feel scared? Is the fear arising from a sense of panic/confusion/shame/avoidance of reality/irritability/offense or because of your ego alone?
Second, fear just needs understanding
To understand what you are terrified of, you are asked to change the way you think from the First Feel to the Second Feeling. To be more clear, slowly let’s read while impregnated in the heart of the sentence in the two columns below.
|Panicked and confused||Describe your feelings and goals|
|Embarrassed / afraid of losing face||Dare to get out of feeling good|
|Trying to avoid reality||Raise awareness and accept reality|
|Easily angry and offended||Understand the level of our ability and try to improve it|
|Want to stop when doing something||Want to move forward with passion and caution|
|Our Ego||Respond wholeheartedly|
In his book Inner Skiing, W. Timothy Gallwey and Robert Kriegel say that there are two kinds of fear. First Feelings and Feelings. The First Feeling makes us more shackled into doubt, while the second feeling pushes us to get out of fear efficiently. The Second Feelings encourage us to focus, going our adrenaline always to try to maximize and encourage ourselves to have a sharp and wise perception. The Second Feelings make us take action efficiently rather than the First Feelings that make us always protective.
Third, let go of the feelings that have distressed you
When faced with these feelings, do not fool yourself into perfection. The wisest way is to say and speak firmly to yourself that you want to change. When you say those words, you do not have to think about how you turned those feelings. All you have to do is say those words every day while keeping your feelings of curiosity about what’s going on.
Fourthly, I wait for news from you after you practice these steps
Do it now or will you spend your time drowning in sorrow? When exercising, you can discuss with me every time. I’m happy to do it. -You may ask, is it that simple to get rid of fear? By merely changing the piker pattern from the First Feelings to the Second Feelings and wishing to improve every day? Want to know the answer? The answer, yes is that simple. It’s as simple as you to change your mindset from the First Feelings to the Second Feelings as I described above.
Why? Because of your desire to change that escapes you out of the fear. Easy is not it? Let us immediately expel the feeling of dread that has been descending yourself? Do not you have a lot of desire and want to achieve it? You know the answer, is not it?
Home Remedies to Get Rid of Anxiety
The situation in which you feel anxiety and anxiety that is so stressful must be very uncomfortable. In fact, there are some ways you can make the stress not get more severe and make you more depressed. No need to drown in anxiety let alone let you haunt you, so some ways to get rid of the stress below can help.
1. Close Eyes and Focus on Breathing
When you’re nervous, you should take a moment to close your eyes and then turn your attention to the breathing process. Breathe generally as naturally without having to control it. Focus on your breathing, and inevitably anxiety begins to diminish and fade by itself later.
2. Tidying up the Environment
If you feel so anxious and restless, please start to fix the environment around you because it is better for you than you keep the same situation. Whether it’s office space, rooms or other rooms you usually use, keep the place from the name of a mess. Cluttered conditions in a room or work table alone can make you more stress.
For anxiety not to continue to severe depression, you need to find a way to overcome the alias stop it. Meditation is a widely used way to reduce anxiety and stress, regardless of the cause of stress and anxiety. The method of meditation is not complicated because you just need to take a deep breath and exhale it.
Doing it a few times will help you calm your heart, and all the haunted panic will gradually fade away. After meditation, you will feel more able to think clearly and give priority to the logic because when fear the mind will usually be too far away.
4. Avoiding Soft Drinks
When anxiety strikes, you should not drink soda-high drinks. Not only will make you even more nervous, but carbonated beverages not good for health because the sugar content is very high even able to damage the teeth. Choose a healthy drink instead of drinking soda.
5. Sleep Early
In relieving anxiety and stress that continuously haunt, try to sleep early and avoid staying up late. Lack of quality sleep is a threat to a person and eases him from anxiety at any time. Therefore, soon try to sleep, so you get enough sleep duration so that fear was gone.
6. Speaking Something That Makes You Restless Over and over
When fear, anxiety, and restlessness come, you can try to tell the things that cause you to be anxious over and over again. Indeed at first, the panic will fill you, but in this way, fear and anxiety will go. Feelings of anxiety can fade because eventually, you get used to the problem.
Say or keep on what things make you nervous until bored. In the process, the brain will automatically respond to your cause nervously, and eventually, any anxiety, anxiety and all forms of fear will disappear slowly. You can be free from stress and can prevent it from coming back quickly.
7. Wake Up Early
When you are advised to sleep early, it does not mean you can rest long and get up late. Instead, you are also encouraged to wake up 15 minutes early every morning so as not to become more anxious. You have more time to get ready, so it will not be a rush that usually adds to the anxiety. Getting used first to sleep and early waking up will help to get rid of the stress, and you can even control the pressure that comes.
8. Consider Problems Must Be Over
If you are like one of those people who is quite easily agitated when one problem happens, do not panic. Positively get used to thinking that is by assuming the storm must pass. There are no problems that can not be solved because only time can be short or long.
Like a song, a storm must pass, and whatever the problem is, just believe that everything can be well justified. The drama in your life will inevitably end, so it’s okay to enjoy your thoughts. Stay optimistic that the problems we face will not exceed our capabilities and strengths.
9. Thinking Solutions
Not every issue that makes us worry and anxiety can be solved instantly, but not necessarily means we must always filled with fear. Starting to dare to deal with it by planning the right solution. By preparing the solution thoroughly, this will support the confidence to be higher and the feelings also become calm.
10. Mastering Worry and Restlessness
The anxiety that approaches can make a person easily panic and difficult to control themselves. Whatever the cause of the concern, there are some people who then because it is experiencing a severe name to sleep, heartbeat beat, and growing feelings of despair in the self.
You must try to stop it yourself and not let negative feelings take over. It is precisely you who need to master the worry and the anxiety by thinking about the things that are positive. Imagine all the definite possibilities of the problem and keep believing that it will end.
11. Plan the Holidays
When you are easy to feel nervous, try to plan a vacation so that the mind and heart become fresher. The cause of mental disorders in humans is when anxiety and stress at the beginning are not handled directly so that it eventually becomes more severe. Therefore, take time for the holidays so that anxiety, depression, anxiety, and fear will go.
12. Socialize with Others
Usually when a person feels agitated, then being alone will make him more anxious and worried. It called social anxiety. Negative thoughts will go everywhere because of being alone, so it is important to socialize with others so that no longer restless. Being an introvert or a closed person does not matter, but because we are social beings, occasionally going out and participating in an event involving many people is highly recommended.
13. Learn to be Grateful
Anxiety easily comes when we worry about many things in our lives. So, no one if from now on you begin to learn to be grateful and to remember what you need to be grateful. Regardless of the problem or pressure that is currently squeezing you, there are others who are much more difficult also from you. So, no need to be too scared or anxious in the face of what is stressful.
14. Sports (Workout)
When afflicted with anxiety, you can exercise. Exercising is not only healthy physically but also mentally and even lighten the mood. Do some light exercise to refresh your spirit and mind. Many types of sports you can do when you feel unending endless, such as:
- Green walk
- Jumping rope
- Rock climbing
- Climb up the mountain
- Push up
Use aromatherapy when you are frightened, anxious and anxious because aromatherapy will help you to be more relaxed. All the anxiety is also guaranteed to disappear when you inhale the refreshing and soothing aromas of the aromatherapy used. Aromatherapy, especially lavender, is often used to treat stress-induced insomnia, so you are fine to use when you are anxious.
16. Self Care
To relieve anxiety, you can take care of yourself to please yourself. Sometimes excessive worry makes us feel insecure and continually fears. Therefore, take time to satisfy yourself to forget the cause of the anxiety that harasses you.
Indeed this way requires a rather large budget, but if indeed you bear enough to do self-care, then there’s no harm in trying. Many people feel better after the salon with a series of treatments, and the mood was more pleased for you.
17. Ask for Help
The problem that makes us uneasy is probably a big enough problem, and sometimes we can not afford to overcome it. If you feel cornered and you need help from someone else, it could not hurt to ask for help directly from someone or some people you trust.
If a problem can not be solved alone, solving it with others will make the problem lighter. Restless and upset for fear there is no solution to the problem? Try coming to a friend or even to a parent or couple, because who knows they can help you.
18. Avoiding Caffeine, Alcohol, and Cigarettes
Be careful and notice What you consume because it turns out that certain drinks like coffee, alcoholic beverages and smoking can trigger anxiety. So, then you should avoid the things above for your mind to calm down.
You need to know that caffeine is capable of triggering palpitations where the heartbeat can be faster than usual it can cause an anxiety attack. If you are stressed and anxious, you should drink water or drink fresh fruit juice instead of caffeine because it can make the anxiety becomes so. Even panic attacks can be caused by this caffeine if you do not beware.
That’s a series of ways to get rid of endless anxiety and anxiety that keep you stressful. Before becoming a severe depression, make sure you do these methods so that the fear goes away and the life becomes more positive and fun.
How to deal with excessive Anxiety
Some people have excessive anxiety, and some are just common anxiety. If you feel the stress you are feeling right now is severe, so you need an unusual solution for an ordinary anxiety sufferer, you can try the way below.
1. Go back to your neighborhood
Usually, when a person experiences excessive anxiety will tend to withdraw from the environment. In fact, one way to overcome depression is with the social support of people closest. When you are experiencing anxiety or depression, try to express what you feel and stay in touch with your surroundings. Although not easy, isolating yourself from the environment is also not the way out of the confusion that you are experiencing.
2. Do what you love
One of the best and lovely ways to get rid of anxiety and depression is to do what you like – watching movies, traveling, going to the beach, singing, etc. And though you can not forever force yourself to do what you love, always try to push yourself to be active in the activity at least not what you hate.
3. Do something new
In addition to doing what you like and love, you also need to do new things to eliminate excessive anxiety. When you challenge yourself by doing new things, without you knowing your body will produce dopamine hormones that associated with pleasure and happiness.
4. Exit the house, so you bathed in sunlight
Without your awareness, the lack of the sun can exacerbate your excessive anxiety and depression. Try occasionally coming out of your room so you can be exposed to the sun, at least 15 minutes a day. Sunlight is known to increase serotonin levels of happy hormones to improve your mood.
5. Diligent sports
Research shows that regular exercise can relieve symptoms of depression. Physical activity such as exercise can increase the production of endorphins that have the effect of reducing the pain and trigger feelings of pleasure, calm, or happy. And of course, you do not need to exercise excessively to get the benefits, just light exercise but done regularly like walking 10 minutes, etc.
6. Eat a healthy diet
Without your awareness, the food you consume can have an impact on your feelings. Therefore, it is not surprising if you will feel upset or tired when you are late to eat. And to overcome anxiety or depression, you can minimize your consumption of refined sugars and carbohydrates, but you are advised to increase your intake of B vitamins because vitamin B deficiency (such as B12 and folic acid) can trigger depression. Some foods that can overcome depression are foods rich in omega-3s like salmon, tuna, etc.
7. Enough sleep
Difficulty sleeping can be a symptom of depression. To overcome feelings of anxiety or depression, try to change your sleep patterns. Begin to get enough sleep for at least 7 hours per day, and get rid of things that can disrupt your sleep quality.
8. Think positive
One thing that can make your anxiety and depression worsen is negative thoughts about yourself or your surroundings. Therefore, one way to overcome fear and sadness is to think positively.
If you’ve done some tips to get rid of the anxiety above but the negative feelings do not go better, consult a doctor to get the right diagnosis and medical help for your recovery.
Natural Ways to Get Rid of Anxiety
Maybe some of the above ways are not working for you. Or perhaps you need natural ways of using natural ingredients to get better from anxiety. There are many traditional ways to overcome stress, from breathing techniques to drinking tea. Some can ease anxiety immediately, while others can help reduce stress over time.
Zingiber officinale or Ginger is a rhizome that can help relieve symptoms of anxiety and nausea. The ginger extract is available in capsule or oil form and purchase at various health food stores. Ginger can have a substantial effect so that the maximum daily intake of ginger recommended 4 g. The amount includes the content of ginger in the food or beverages consumed and also the supplements or oils used.
- Pregnant women should not consume more than 1 g of ginger every day. Do not eat ginger if you have a blood clotting disorder or are taking blood-thinning medications, including aspirin.
- Ginger can also be added to stir-fry dishes, marinade, or other recipes to increase the consumption of ginger. Adhere to the rules of ginger intake through the same foods as supplements.
This plant soothes the body and mind. Try using lavender essential oil in your bathroom to relieve stress.
You can also make lavender tea from flowers (fresh or dried). This plant will also help you if you suffer from a restless sleep.
Lavender is a scented and strongly scented herb known to have a sedative effect and often used as a relaxation trigger aromatherapy. Research has proven that the lavender scent causes a calming effect that can reduce insomnia, anxiety, and depression. Lavender is available in the form of essential oils, bath gels, extracts, soaps, lotions, soaps, teas, solutions, and dried flowers intact.
- Add 2-4 drops of lavender essential oil into 480-720 ml of hot water and inhale the steam to relieve headaches, insomnia, anxiety, and depression. Consult a physician first before using this method if you have respiratory problems or have irritated eyes or lungs.
- Brewed ½ teaspoon dried lavender flowers in 240 ml of hot water to make lavender tea. Strain and drink a maximum of 2 times per day or as directed by your doctor. Do not add lavender oil to tea or food because lavender essential oil can cause poisoning if taken orally.
- Do not give lavender to boys who haven’t grown because it can cause hormonal changes. If in doubt or anxiety, consult a physician first before using lavender products in children.
Salmon helps brain cells to function more collaboratively, helping you to deal with stress more effectively.
A high-fat diet of omega-3 fatty acids protects against heart disease. A study shows that omega-3s prevent stress hormones cortisol and adrenaline from reaching the top level in your body.
This fruit contains antioxidants and vitamin C. When you are stressed, your body needs vitamin C and antioxidants to protect and help repair cells. Get used to eating blueberries because they have a calming effect.
Sweet potatoes reduce stress because it can fulfill your desire to get carbohydrates and sugar when you are under pressure.
They are rich in beta-carotene and other vitamins, and fiber helps your body to process carbohydrates slowly and steadily.
Depression associated with low levels of folic acid. Asparagus is rich in folic acid, and it is easy to fit asparagus into almost any food.
Research shows that valerian can help relieve anxiety, insomnia, and anxiety. Valerian can be purchased at pharmacies and health food stores in the form of a solution, liquid extract, dry powder extract, and tea. Consumption of valerian tea 1-2 hours before going to bed. 1 tablespoon dried valerian root in 240 ml of hot water to decrease anxiety and sleep more soundly. Valerian may need to be used for several weeks before the full benefits felt.
Do not take valerian for more than one month without doctor’s approval.
Because of its sharp flavor, you can mix the valerian root with other sedative herbs, such as and Passiflora, Melissa officinalis, or hops to disguise the scent.
Do not consume valerian during the day, before driving, controlling heavy machinery, or anything else that requires alertness. Don’t give valerian to a child without consulting a doctor or pediatrician.
Do not consume valerian before undergoing surgery or if taking a sedative, antihistamine, or statin drug.
This substance is present in eucalyptus which is useful in reducing anxiety and stress.
You can drink tea made from dried leaves or inhale eucalyptus essential oil after sprinkling the oil onto a cloth or tissue. It will have a calming effect on your mind.
Japanese Buddhist monks can meditate for hours, both in alert and relaxed state of mind. One reason, probably is the amino acid in green tea called L-theanine, says Mark Blumenthal, of the American Botanical Council. You can benefit from L-theanine from green tea, but you should drink at least five cups a day.
Some compounds in chamomile (Matricaria recutita) can bind to brain receptors in the same way as tranquilizers. You can also take supplements containing 1.2% of the active ingredient of apigenin along with dried chamomile flowers.
In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with an anxiety disorder for eight weeks who took chamomile supplements experienced significantly decreased anxiety symptoms, compared with patients receiving placebo.
Chamomile can help relieve stress, anxiety, and insomnia. Chamomile can efficiently deal with mild to moderate general anxiety disorders. To make chamomile tea, pour 240 ml of hot water into 2-3 tsp dried chamomile flowers and brew for 10-15 minutes. Drink this tea at least 2-3 times each day, especially before going to bed.
Do not give chamomile tea to a child without consulting a doctor or pediatrician first.
Do not take chamomile if you are taking sedatives, blood-thinning medicines, birth control pills, statins, or blood pressure medications or diabetes
Jojoba has a calming effect on our body. Bathe with soap containing jojoba for calming the body is the first step in calming the mind.
Jojoba oil is also high for massage, or you can add a few drops to take a bath. It will have a relaxing effect on your mind.
if you want to relax, theanine supplement may be the right thing for you. It has a calming effect as well. The recommended dose for theanine is 200 mg per day.
Theanine is an amino acid found in tea. Theanine reduces mental and physical stress and makes mood better.
Magnesium is a mineral that can help sleep and anxiety because it reduces muscle tension in the body and is considered a high mineral relaxation.
Most people do not get enough of this essential mineral, so daily consuming 400-800 mg can help reduce symptoms of anxiety and stress.
Apricot is rich in magnesium, which is a stress-buster and natural muscle relaxant.
Passiflora is a sedative herb that can make you feel calm and sleep more soundly. This herb is often used to overcome insomnia due to anxiety. Passiflora can also help relieve nausea and stomach upset, as well as overcoming anxiety disorder, which is a more severe form of stress.
- Pregnant women should not consume Passiflora because it contains chemicals that can cause the uterus to contract to harm the fetus.
The bergamot essential oil is an aromatic oil extracted from the orange bergamot peel.
The treatment of aromatherapy with bergamot essential oil highly recommended for those who want to relieve stress and anxiety naturally, as it helps reduce stress hormone levels. You can inhaled bergamot essential oil after dripping onto cloth or tissue paper.
Hypericum perforatum is an herb to treat anxiety and mild to moderate depression. This herb is available in the form of liquid extract, capsule, tablet, and commercial tea. Consult a doctor to make sure this herb is right for you. The Hypericum perforatum standard herbal supplement contains hypericin concentration, one of the active compounds contained in the herb, amounting to 0.3% and should be consumed three times daily with a dose of 300 mg. These herbs may need to be taken for 3-4 weeks before symptoms begin to appear less. Do not immediately stop consuming Hypericum perforatum entirely because it can cause side effects. Instead, reduce the dose gradually.
- If a headache occurs due to consuming Hypericum perforatum, discontinue use of this herb.
- ADD patients (Attention Deficit Disorder) and bipolar disorder should not take Hypericum perforatum.
- Hypericum perforatum also should not be used when taking antidepressants, sedatives, birth control pills, or allergy medications.
- Pregnant or lactating mothers may also not take Hypericum perforatum.
Melissa officinalis is a herb that is often used to relieve stress and anxiety, help make sleep more sound, and increase appetite. These herbs are often combined with other sedative herbs, such as valerian and chamomile, to enhance relaxation. Melissa officinalis contains phytochemicals, such as tannins, which act as antifungal and antiviral, and eugenol, which can prevent muscle spasms and eradicate harmful bacteria. The essential oil made from Melissa officinalis leaves contains a substance called terpene which can help to increase relaxation and kill the virus.
- Melissa officinalis is available as a supplement in capsule form with the recommended dosage of 300-500 mg, maximum three times a day.
- Pregnant or breastfeeding women should consult a physician first before taking Melissa officinalis.
It’s the best medicine for stress and anxiety. Ginkgo Biloba has antioxidant and sedative properties. Ginkgo Biloba leaf extract contains flavonoid and terpenoid glycosides, which can ease anxiety and stress. You are advised to consult a doctor before using it if you are taking any medications or antidepressants.
You also need to be sure to get enough vitamins, especially B6, which is necessary to make the chemicals in your brain that make you happy like serotonin.
Studies show low levels of vitamin B12 associated with anxiety. You can use B-complex supplements that usually contain all the B vitamins you need, including B6.
Thanks for all website resources on this list:
- https://pixabay.com (for amazing images).
- https://wikipedia.com/ (for great article resources).