Calm Your Mind, Natural Solutions for Anxiety with Chamomile Tea to Breathing Techniques

Kapanlagi.com - Anxiety is the body's natural response to everyday challenges, and many people experience it. According to Dr. Rachel Goldman, a psychiatrist, anxiety is common and normal.

However, anxiety can also become a problem if it becomes chronic or very intense, which can affect mental health. Severe anxiety symptoms include difficulty sleeping, muscle tension, and panic attacks.

To alleviate anxiety, there are various methods that can be applied, ranging from changing routines to improving mindsets. Dr. Goldman recommends a holistic approach and suggests consulting a professional if anxiety is already interfering with daily well-being.

Check out the full review below, as reported by Kapanlagi.com from various sources, Tuesday (22/4/2025).

1. Breathing

Breathing is an activity we do without thinking, however, if we take the time to focus on our breath, we can experience an incredible sense of physical and mental calm.

A recent study in 2023 revealed that deep breathing exercises can help combat anxiety and panic by countering hyperventilation and lowering blood pressure.

By regularly practicing breathing techniques such as three-part breathing, box breathing, or Bahya Pranayama from yoga, we can achieve long-term benefits for our mental health.

One interesting technique, especially for children who often feel anxious, is the 5-finger technique recommended by Goldman. Simply place one hand in front and use the other hand to trace lines over the fingers, inhaling while tracing upward and exhaling while tracing downward.

Give it a try, and feel the difference!

2. Maintain Gut Health

Our gut and brain actually have a closer connection than we think!

A recent study from 2024 reveals that our gut microbiome plays a crucial role in regulating neurotransmitter functions in the brain, which significantly affects the risk of depression, anxiety, and various other mental health issues.

By maintaining gut health, we also support optimal mental health. So, how can we care for this crucial relationship?

According to BreAnna Guan, N.D., a licensed naturopathic doctor, the key is to consume plenty of fiber-rich foods such as fruits, vegetables, legumes, beans, and whole grains, as well as ensuring we stay well-hydrated and increasing our probiotic intake through yogurt, kefir, or fermented foods.

3. Get Moving with Exercise

Exercise is indeed known as one of the powerful shields against anxiety, but that doesn't mean you have to be stuck in a routine of lifting weights or running fast on a treadmill every day.

What’s more important is to take the time to move, whether it’s by taking a leisurely walk, joining an exciting cardio class, or even dancing joyfully after hours of sitting.

And if you choose to run, hike, or bike outdoors, you’ll experience double benefits: being in nature has been proven to evoke positive emotions, as well as distract you from stress with the beauty of the world around you.

4. Chamomile Tea

One drink that must be in your kitchen is chamomile tea, the savior ready to provide tranquility.

Various studies have revealed the wonders of chamomile in alleviating anxiety symptoms, not just for those struggling with anxiety disorders, but also for anyone feeling a bit uneasy.

With a cup of chamomile tea, you can enjoy a soothing moment that refreshes the soul.

5. Lavender Tea and Other Herbs

It’s no wonder that many baby products feature a lavender scent, as this flower is known for its natural calming properties. However, lavender isn't just for little ones; adults can benefit from it too.

Dr. Guan even recommends mixing lavender flowers into smoothies as a refreshing way to calm the mind before bedtime.

Additionally, there is also ashwagandha, which has become increasingly popular lately; this herb is known to help balance stress hormones and thyroid function, available in various forms such as capsules, gummies, or powder to mix into drinks.

"This herb provides energy and balance without stimulant effects," Dr. Guan stated. He also highlighted the benefits of schisandra berry, an adaptogenic herb that can help regulate cortisol responses in stressful situations, helping us stay calm and focused.

6. Strategies for Overcoming Anxiety at Home

For those of you experiencing mild anxiety and wanting to try self-help strategies, Dr. Goldman recommends several natural therapies that have proven effective. Here are some simple steps you can take:

1. Maintain a Consistent Routine An irregular schedule can heighten anxiety. "Creating structure in your day will make you feel more in control," says Goldman. Focus on four key aspects of your daily routine: sleep, diet, physical activity, and stress management.

2. Get Enough Sleep Make sure you get enough sleep, around eight hours each night. Quality sleep can help calm the mind.

3. Balanced Nutrition Consume a balanced and nutritious diet to maintain your physical and mental health.

4. Physical Activity Take time to exercise, even if it’s just a walk once a day. Physical activity can help relieve tension and improve mood.

5. Mindfulness Practice Take time to practice mindfulness, such as meditation or deep breathing before bed, to help calm your mind.

By implementing these steps, you can begin to alleviate anxiety and improve your quality of life. Remember, if your anxiety worsens, do not hesitate to seek help from a professional. You are not alone on this journey!

(kpl/rao)