The best "water" for anxiety involves both drinking enough plain water (to prevent dehydration, which worsens anxiety) and using cold water therapy (like cold showers or splashes) to calm the nervous system; additionally, being near or interacting with "blue spaces" (lakes, oceans, fountains) and drinking herbal teas (chamomile) can also provide significant relief by promoting relaxation and reducing stress.
Cold Water for Improving Anxiety
By incorporating cold water immersion into your routine, you can experience these mental health benefits and improve your overall well-being. It's important to note that cold water immersion may not be suitable for everyone, especially those with certain medical conditions.
Tea has been shown to reduce anxiety symptoms in many studies. One study showed lower rates of depression in people who drank three or more cups of tea per week. Multiple studies have linked tea drinking to a lower risk for certain cancers, including breast, prostate, and colorectal cancers.
Cold water immersion offers a range of mental health benefits, from reducing stress and anxiety to improving mood and resilience. The physiological responses triggered by cold exposure, such as increased endorphins and improved neurotransmitter balance, can have a lasting positive impact on mental well-being.
Studies show most of the population are dehydrated and people who under constant stress are even more so. This is why its so important to keep yourself well hydrated all the time when you are anxious. The key to re-balancing a deficit of fluids is to drink eight glasses of fresh water daily.
An anti-anxiety medication called buspirone may be prescribed. In limited circumstances, your doctor may prescribe other types of medications, such as sedatives, also called benzodiazepines, or beta blockers. These medications are for short-term relief of anxiety symptoms and are not intended to be used long term.
Green Juices: The Ultimate Mood Booster
Cold water can induce a relaxation response and reduce the activation of the sympathetic nervous system, resulting in a sense of calm and reduced anxiety. Exposure Therapy and Resilience Building: Taking cold showers involves intentionally exposing oneself to discomfort or stress.
To reduce anxiety naturally, focus on lifestyle changes like regular exercise, a balanced diet, and good sleep, alongside mental techniques such as mindfulness, deep breathing, and challenging negative thoughts. Connecting with loved ones, spending time in nature, and engaging in enjoyable activities also help, while avoiding substances like caffeine, nicotine, and alcohol can significantly lower anxiety.
Stress Response: Dehydration activates the body's stress response, leading to the release of stress hormones like cortisol. Chronic activation of this response can heighten anxiety levels. Ensuring proper hydration helps mitigate this stress-induced response. .
Alcohol also can affect how well you sleep. Limit or avoid caffeine. Stop drinking caffeine at least 10 hours before bedtime or don't drink beverages that have caffeine. Caffeine can make you feel jittery, nervous and more anxious.
To reduce anxiety immediately, use deep breathing (like the 4-7-8 method), ground yourself by focusing on your senses or 5-4-3-2-1 technique, try progressive muscle relaxation (tense and release muscles), engage in quick physical activity, or distract yourself with a short, enjoyable task or by shifting focus to another language. These techniques calm the nervous system and shift your focus from anxious thoughts to the present moment.
Vitamin B1 for Mental Clarity
B1 is one of the best vitamins for stress. It's essential for your brain's energy supply because it supports healthy nerve function and helps your brain use glucose (its main energy source). Without enough B1, you might experience irritability, fatigue, and feelings of anxiety.
Chamomile: Often consumed in tea, chamomile aids in relaxation due to an antioxidant known as apigenin, which binds with specific receptors in the brain to decrease anxiety.
Explore stress management techniques, like meditation, breathing exercises, mindfulness and regular exercise. Support groups: Participating in a support group for people with anxiety — in-person or online — can provide opportunities to relate to others, share experiences and learn different coping strategies.
There are many things you can try to help you manage health anxiety.
Scientific studies confirm a direct link between deficiencies in certain nutrients and symptoms of anxiety. Specifically, vitamin D and B vitamin deficiencies are strongly linked to the development of anxiety disorders.
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are. Other mental health disorders.
Here's what we know — and don't know — about some herbal supplements:
Reduce stress and anxiety
Drinking hot water can give your body the same sensation as a warm bath or shower, promoting relaxation and reducing tension. Drinking warm water activates the parasympathetic nervous system, which calms down your muscles and mind.
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To reduce anxiety immediately, use deep breathing (like the 4-7-8 method), ground yourself by focusing on your senses or 5-4-3-2-1 technique, try progressive muscle relaxation (tense and release muscles), engage in quick physical activity, or distract yourself with a short, enjoyable task or by shifting focus to another language. These techniques calm the nervous system and shift your focus from anxious thoughts to the present moment.
Coffee, tea, and energy drinks – Beverages that contain caffeine, such as coffee, tea and energy drinks, can increase anxiety. The more caffeine you consume, the greater chance of anxiety flaring.
Green tea
Like coffee, tea can make you feel more alert, relaxed, and help you shake off the stresses of the office. Furthermore, there's evidence suggesting that natural green foods can improve memory and attention. Experts believe this is due to the blend of healthy phytochemicals in the green leaves.