Living with anxiety or stress can be much more challenging than what memes suggest. The effects of anxiety can be severe, even if it is in its mild form, depending on how it affects your daily life. Although some people may benefit from prescription medication, others may prefer natural ways to relieve anxiety and stress. Although there are prescription drugs available to treat anxiety and stress, they can often have negative side effects. Fortunately, there are natural remedies that can be used to help alleviate these conditions without the risk of negative side effects. In this article, we will discuss some of the best natural remedies for anxiety and stress relief.
Anxiety and stress are common problems that affect millions of people worldwide. They can be caused by a variety of factors such as work pressure, personal relationships, financial issues, and health problems.
Fortunately, there are natural remedies that can be used to help alleviate these conditions without the risk of negative side effects. In this article, we will discuss some of the best natural remedies for anxiety and stress relief.
As per the Anxiety and Depression Association of America, over 40 million American adults suffer from anxiety disorders.
Anxiety symptoms may involve feelings of nervousness, fear, and worry. However, it’s essential to realize that people without anxiety disorders cannot effectively treat these symptoms by merely telling someone to “calm down.” Therefore, it’s crucial not to use this statement as a treatment tactic.
To cope with anxiety, stress, or even panic attacks, it’s vital to find ways to self-soothe during stressful situations. These natural remedies for anxiety might help you find some peace during overwhelming times.
Exercise is an excellent way to relieve stress and anxiety. It helps to reduce the level of stress hormones in the body, such as cortisol and adrenaline, while increasing the production of endorphins, which are natural mood boosters. Exercise also helps to improve sleep quality, which is crucial for reducing stress levels.
Although not everyone enjoys physical activity, some people may benefit from establishing an exercise routine that respects their body’s requirements.
Movement can take various forms, such as learning TikTok dances, taking SilverSneakers water-walking classes, mastering a new yoga pose, or hiking an unfamiliar trail. When you engage in exercise that you enjoy, it can increase endorphin levels, which are also known as the “happy hormone.”
Another way to trigger endorphins is through sex. Therefore, it’s up to you to decide how you would like to move your body to achieve a sense of pleasure and happiness.
Get Some Vitamin D
Spending time in the sun can have numerous benefits for your body. However, an extended period of limited sun exposure, such as during a lockdown or pandemic, can decrease serotonin levels.
Serotonin is a hormone that enhances mood and can make you feel more composed and attentive. If you can’t get direct sunlight exposure, and even kiddie pools are unavailable at Target, you may consider trying an at-home light therapy treatment.
You can Keep a Pet
If you often find yourself searching Facebook groups for adorable dog pictures, it could indicate that you’re yearning for the comforting affection of a pet.
According to a 2015 study, sensory experiences, such as petting a dog, can trigger the release of oxytocin. This hormone can lower stress levels and enhance overall emotional and physical well-being. Therefore, it might be a good idea to have your furry friend, Spot, settle in with you for some much-needed cuddle time.
Too much Caffeine can Increase Stress and Anxiety
For those of you who prioritize coffee with the “But First, Coffee” mantra, it’s worth noting that excessive caffeine intake may lead to heightened stress and anxiety levels. Do you experience jitters often? A study conducted in 2005 revealed that caffeine intake elevated anxiety, hostility, and symptoms in psychiatric patients.
Consume some herbal Tea
If you’re looking to reduce your coffee intake, you may consider integrating herbal tea into your daily routine. These non-caffeinated drinks come in various flavors.
Certain herbal teas can function as sleep aids, while others may provide natural relief for anxiety and stress. Chamomile and lavender are both recognized for their anxiety-reducing properties.
Get More Sleep
Contrary to the popular rise-and-grind ideology, adequate sleep is essential for your well-being, and insufficient sleep can have a negative impact on your stress and anxiety levels.
Typically, it’s advised that adults get between 7 and 9 hours of uninterrupted sleep. Insomnia is a frequent symptom of anxiety. You can enhance your sleep quality by limiting screen time and caffeine consumption before bedtime, as well as establishing a consistent sleep schedule.
Aromatherapy, a natural method for relieving stress and anxiety, has been utilized for thousands of years. This approach employs several methods, including scent and skin application.
The National Association for Holistic Aromatherapy advocates clary sage, lavender, neroli, Roman chamomile, and rose as natural remedies for reducing anxiety.
It’s important to note that the FDA does not regulate essential oils. Therefore, it’s crucial to purchase them from trustworthy vendors.
Stress reduction is among the most popular reasons people turn to meditation. Mindfulness meditation has been demonstrated to minimize the inflammation response caused by stress. According to a 2013 study, meditation had the most significant effect on individuals with high levels of anxiety.
With a smartphone, meditation is easily accessible. Mental health apps can offer targeted guided meditations to alleviate stress and anxiety. Certain medications can even help regulate breathing during a panic attack and bring the body back to a more manageable state.
During a panic attack, one might notice an increased heart rate and difficulty in catching their breath. Box breathing is a four-step process that can act as a natural remedy for anxiety attacks, helping to alleviate stress and enhance mood.
Assume an upright position and exhale slowly through your mouth to empty your lungs of air. Gradually inhale through your nose for 4 seconds, allowing the air to fill your lungs one section at a time until it reaches your abdomen. Hold your breath for 4 seconds, then exhale through your mouth for 4 seconds, emptying the air from your lungs and abdomen. Hold your breath again for 4 seconds, then repeat the entire process about 4 times. This technique is known as box breathing and can serve as a natural remedy for anxiety attacks by reducing stress and improving mood.
Anxiety that persists for a long time can erode your perception of reality, leading you to doubt yourself and those around you. Journaling is a useful technique to help you refocus on the facts instead of your fears and regain a sense of control.
A therapist may recommend a grounding technique called “5, 4, 3, 2, 1” for individuals experiencing chronic panic attacks. This technique can help them reconnect with their surroundings and feel more present in the moment.
Engage your senses with this grounding technique known as “5, 4, 3, 2, 1” to help manage chronic panic attacks. Start by looking for five things that you can see around you, then observe four things that you can touch. Next, listen for three things that you can hear and find two things that you can smell. Finally, focus on one thing that you can taste to complete the exercise.
CBD, a derivative of the marijuana plant, is distinct from its psychoactive sister, marijuana, as it usually lacks THC, the compound responsible for the “high”. While medical marijuana necessitates a prescription, CBD is commonly available in tincture or gummy form at natural health stores. Although CBD is a relatively recent addition, preliminary research indicates that it may be a viable treatment for anxiety and stress.
However, it’s important to note that some CBD products may contain trace amounts of THC, potentially causing a failed drug test. So, buyers must exercise caution.
Ashwagandha, an Ayurvedic herb available in supplement form, is among the natural remedies for anxiety that may stand out. A study conducted in 2014 showed that the herb resulted in a reduction of stress and anxiety based on patient reports and secondary measures.
Natural treatments for managing panic attacks
Experiencing a panic attack can be a frightening and intense experience, even though it cannot cause death. However, chronic panic attacks can have long-term health effects. If you feel a panic attack coming on, there are some natural remedies you can try to manage it.
- When experiencing a panic attack, it can feel like everything is out of your control. However, naming the experience as a panic attack can be helpful in reminding yourself that you have gone through this before and that it will pass.
- Concentrate on your breathing. Connecting with your breath can be an effective grounding method. Take long, deep breaths into your abdomen or use the box breathing technique, and repeat until your body begins to feel more relaxed.
- Redirect your attention. During a panic attack, your sense of reality can be disrupted. Try focusing on something in the room that is stable to help you reconnect with your surroundings.
- Engage in a tactile activity. Responding to anxiety or panic through a tactile activity can be grounding. It could be as simple as holding an ice cube or as involved as completing an entire adult coloring book.
When you should seek help?
If natural remedies for anxiety don’t provide relief and symptoms persist, it’s important to seek help from a medical professional. Some indications that it may be time to reach out include:
- If your anxiety or panic attacks start to impact your job or relationships, it may be time to seek help from a medical professional.
- You frequently experience physical symptoms such as pain or illness.
- If you have developed anxiety or panic attacks after starting a new medication, it may be time to seek help from a medical professional.
There are numerous natural remedies for anxiety, but keep in mind that panic, stress, and anxiety affect each person differently, so what works for one person may not work for another. Experiment with different techniques and adjust your routine accordingly to find what remedies help you feel more relaxed and in control.
(This content including advice provides common information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. JOLTYOURBUDS does not claim responsibility for this information.)