8 ways to end anxiety without medication –

Anxiety can be defined as a causeless fear and is usually related to high levels of stress, quality of life, sleep or interpersonal relationships (or a little bit of all of these mixed together). To not let her get in the way of your life, put the tactics below into practice.

1. Practicing physical activities

A study at the University of Georgia, in the United States, analyzed about 3 thousand people and concluded that those who exercised regularly had 20% less anxiety symptoms, such as excessive concern and nervousness.

Read more: Physical activity protects the heart from stress

2. Take a deep breath

Taking time to breathe in deeply and breathe out calmly, even for just 20 minutes a day, helps control nerves. That’s because, according to the American Institute on Stress, the measure floods the brain with oxygen, which stimulates the nervous system and relaxes the body.

3. Warm up

Even more so now that winter is approaching! Warm sensations alter brain activity involved in the release of serotonin, a neurotransmitter that improves mood. It’s worth taking a hot shower, taking a dip in a heated pool, putting on a wool sweater or even watching TV under the covers.

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4. Walk

Preferably in a wooded area, such as a park or trail. “Walking among nature calms the mind”, says Renato Zilli, an endocrinologist at Hospital Sírio Libanês, in São Paulo. It’s just that the environment reduces activity in parts of the brain that are related to anxiety.

5. Meditate

Research from John Hopkins University in the USA has proven that 30 minutes of meditation a day is capable of reducing anxiety and depression levels by up to 38%. The discipline required by the measure wards off the effects of negative emotions.

Read more: 5 advantages of adopting meditation in everyday life

6. Drink some tea

More precisely that of chamomile, which has a sedative effect and compounds that mimic the effects of anxiolytics (medicines that treat anxiety).

7. Listen to music

Enjoying relaxing tracks before a stressful situation can calm your nervous system. The tactic is more effective than attempts to remain calm in a quiet, motionless environment. “Music helps us to disconnect a little from problems”, says Zilli.

Curiosity: Those who listen to music spend 60 more calories a day, says study

8. Sleep more

After all, lack of sleep is directly related to higher levels of anxiety. So go to bed earlier – perhaps after meditating – turn off all the lights and keep your problems far away from your pillow.