Top 5 Ways to Naturally Reduce Anxiety in Minutes

Crippling anxiety is a very real thing.

I know what it feels like to worry about every detail of each and every day.

I’ve had those nights where you just can’t shut down those racing thoughts enough to get some quality sleep. 

I’ve been so distracted by “what if’s?” that I can’t complete the tasks in front of me.

Anxiety is different for everyone. For some of you, maybe you just go into overdrive, unable to sit still. For others, maybe you totally shut down and can’t complete a task. However it manifests, you have the power to change your situation.

The biggest step in my journey was acknowledging the power within my mind and body to heal. Now, it’s not always that simple, and I recognize the need for medication in some circumstances.

But for those of us who tend towards anxious thoughts, worry, and stress, there are natural, safe, and effective ways to heal your body and soothe your mind.

Stress vs. Anxiety

Many of us use the terms “stressed” and “anxious” interchangeably. And, while they do have a lot of overlap in their meanings, there are real physical differences between them.

Stress is your body’s response to a threat, whether it is physical or emotional, real or perceived. This causes a hormonal change in your body (aka increased cortisol), which leads you down a rabbit trail of other imbalances.

Anxiety, on the other hand, is rooted in an emotional response to something that may or may not actually happen. Anxiety is when you feel like you’ve lost control and are uneasy about the future. It can also be a general feeling of restlessness, distracted-ness, or trouble sleeping.

Physically, anxiety can manifest itself through panic attacks, addictions, cravings, and more. Just because it is rooted in your emotions doesn’t mean it doesn’t affect you physically, too!

Although stress and anxiety are two different players you have to combat, they are intricately connected too. An increase in one leads to an increase in the other, and vice versa. Learning how to control your body’s stress and reign in the anxiety is key to living a serene, joy-filled life!

Brain Chemicals at Play

Many different things can be behind anxiety, but imbalance in your brain chemicals is a major culprit. Let’s get to know the two big players here: GABA and glutamate.

Gamma-aminobutyric acid (GABA) is the main calming neurotransmitter in the brain. It’s vital to help you sleep, handle stress appropriately, and be calm enough to focus on any given task.

Its counter neurotransmitter glutamate is the one that revs you up and keeps you energized, but it also can push your brain into overdrive if it’s not balanced out.

Having the proper balance of GABA and glutamate will ensure that your neurons aren’t over-firing, your brain isn’t overstimulated, and your body can rest normally.

Symptoms of Chemical Imbalance

When you are stressed, your glutamate levels are continuing to be unmatched by GABA to regulate your response, leaving you irritable, on edge, distracted, and just plain cranky. The way the imbalance of these chemicals manifests itself is different for everyone because your stress tolerance and personality definitely come into play. But here are some common symptoms that may indicate this is a problem for you:

  • Feeling constantly and unnecessarily anxious or worried about future events (that may or may not ever really happen)
  • Having difficulty focusing on a given task to follow it to completion
  • A general feeling of restlessness
  • Cravings or dependance on substances (sugar, certain foods, alcohol, or others), especially during highly emotional moments
  • Racing thoughts, mental chatter, and trouble sleeping
  • Unnecessarily lashing out during confrontations or stressful situations

Natural Ways to Soothe Anxiety

Let me tell you, I used to be SO bad about depending on sugar to get me through my day. I also would keep pushing myself on and on, never letting myself stop (#rushingwomansyndrome, anyone?), which resulted in my body fighting back with chronic fatigue and hormone imbalances.

Don’t let yourself get to that point!

If you find yourself lashing out, unable to focus on a task, restless all the time, or facing anxiety and worry, here are some ways that you can get yourself back in control of your mind and thoughts:

#1 – Self-Care Rituals

Self-care is the key. If you are going nonstop all the time, of course your brain is going to lose its ability to rest. Having things you do each and every day will restore order to your scattered brain and help your neurons fire in predictable patterns to keep you in control. Start your day with morning rituals that affirm your value. Intersperse self-care moments throughout your day to keep you feeling refreshed. End your day with self-love.

If you are ready to get started, I have created the perfect Self-Care Wellness Ritual Guide with my favorite recipes. Download it and get started on your journey to a more successful you with self-care routines!

Free Download: Dr. Mariza’s Top 11 Self-Care Rituals with Essential Oils

Throughout your day as you face stress, it may be helpful to have a routine to follow to help you manage it. Developing habits of controlled emotional responses will help handle unexpected (and routine) stressors throughout your day!

For me, if I start feeling stressed and overwhelmed, I take a technology fast and get the heck outside. Fresh air and disconnecting do wonders for restoring my sanity!

#2 – Meditate, Pray, or Use Breathing Techniques

Spending some time in your own head may be intimidating. I know when I started my meditation practice, it was hard to spend that much time with myself in silence. But stick with it…. it’s worth it, and I promise it gets easier. 

Studies continually show the value of deep breathing, meditation, and prayer for your overall mental health. This doesn’t have to be a long, drawn-out thing — you can do this with only a couple of minutes, wherever you are. Here’s a great resource to help you get started.

#3 – Set Boundaries

If something or someone is not serving you, it’s time to distance yourself.

You need to be the guard of everything that you spend your energy on. If it’s dragging you down the anxiety wormhole, it’s time to let go. That may disappoint people. That may mean you have to say no to things, at least for a season. But that’s ok. Your mental stability and serenity are worth more than those things!

#4 – Essential Oils

Essential oils are powerful mood interrupters. Simply inhaling their aroma can completely change your perspective and set the stage to successfully reduce anxious feelings!

Some studies even show essential oils like Rose, Lavender, Jasmine, Neroli, Bergamot and Clary Sage are as effective as medications for treating anxious feelings in some people.

One of my favorite ways to put these blends to use is to rub them onto my palms, cup my palms over my nose and mouth, and take deep breaths until I feel the control return and the anxious thoughts disappear. This is a powerful ritual you can do just about any time, anywhere, and as often as needed throughout the day!

If you want to set yourself up for success, here’s one of my favorite diffuser blends: the Nix Anxious Feelings blend. You can have this running in your home or office to be prepared to face those triggers that may arise:

Nix Anxious Feelings blend

#5 – Supplements to Ease Anxiety

Rather than just treating anxiety or unhealthy stress responses when they strike, supplements are a great way to be proactive and attack the problem at its root.

I am constantly working to assemble all of the best tools I can find to equip you to handle whatever comes your way, and that’s why I’m so excited to share Calm and Restore with you.

This supplement is not just a mask that tricks your brain into feeling calm. Calm and Restore is a chewable supplement so you can instantly reduce feelings of anxiousness when they start, no matter where you are!

Calm and Restore is made with pure, bioavailable GABA, which can instantly help rebalance your brain chemicals to put you at ease. In studies, increasing GABA levels in your body has been shown to…

  • Lower blood pressure
  • Enable your body to relax by reducing stress and anxiety
  • Relieve mental fatigue to help you accomplish tasks
  • Promote restful sleep, helping you fall asleep faster and sleep longer
  • Stabilize mood
  • Help you focus while enhancing problem-solving and clear thinking

When you take Calm and Restore daily, it can help you feel more calm, focused, and in control no matter what situations your day throws at you! Plus, being a chewable tablet, it is simple to keep on hand to take whenever you feel the first signs of anxiousness creeping in.

Reset Your Brain’s Response with Calm and Restore

If any of the scenarios I’ve described resonate with you, Calm and Restore would be a fantastic addition to your self-care routine.

As always, consult with your trusted practitioner about taking new supplements, especially if you take other medications or are pregnant or nursing.

I can’t tell you how valuable a regulated stress response is. When you combine powerful self-care rituals and essential oils with Calm and Restore, you will notice a difference in the way your brain handles all the tasks and triggers you encounter daily! Go here to get Calm and Restore and try it out for yourself!

Check Out Dr. Mariza’s Calm and Restore!

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6 Responses to Top 5 Ways to Naturally Reduce Anxiety in Minutes

  1. Briana Street July 27, 2020 at 10:41 pm #

    Great post!
    You really do have posts and podcasts for literally everything huh?! ??

    • Dr. Mariza July 28, 2020 at 9:03 am #

      Thanks, Brianna! 🙂 Yes! I try to address as many concerns as possible. My website is a great resource for everything on hormones ~~ but I recommend listening to my podcast episodes best!

  2. Jeanne Trembly August 5, 2020 at 2:32 pm #

    Dr. Maritza
    I so appreciate you podcasts, your guest speakers, and your book I am reading

    • Dr. Mariza August 6, 2020 at 10:18 am #

      Thanks Jeanne! We appreciate the feedback and we’re so happy to be a part of your healing journey <3

  3. Kelly August 25, 2020 at 1:13 pm #

    I’m curious if I need to take calm and restore when I go to bed to help with sleepless nights or do I take it during the day?
    I’m already taking the magnesium but still need some help staying asleep.

    • Dr. Mariza August 27, 2020 at 10:08 am #

      Hi Kelly! Magnesium when taken with Zen Sleep can better help in getting that restful sleep. Learn more about it here.

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