10 Natural Remedies for Stress and Anxiety!!

People suffering from chronic stress and anxiety are becoming commonplace in today’s society especially as we are living in a fast-paced world. They suffer from conditions like agitation, tension, nervousness, chest pain, and a racing heart.

Studies show that stress and anxiety are one of the most common health problems glaring at us today with 18% of all US adults getting affected by the affliction every year.

Today we are going to learn about 10 natural remedies that can come in more than handy in treating the symptoms of anxiety and stress.

Natural Remedies for Anxiety and Stress

Although there are psychological treatments and medications available there are a host of natural remedies that you can try out.

However, it is important to remember that alternate diets and supplements can change the way medications work and so it becomes important to discuss with your physician before you try out these remedies. Who knows maybe your doctor can prescribe some more natural remedies right?

1. Exercise

Just get moving if you are serious about reducing anxiety!! It’s as simple as that. Even the Anxiety and Depression Association of America have stated that walks lasting as little as 10 minutes can boost your mood. And it makes sense as exercise releases endorphins which are chemicals and are our body’s natural painkillers.

Working out allows you to sleep better which in turn reduces anxiety. It also helps to improve our cognitive function and reduce overall fatigue.

2. Meditation

Studies from all over the world have clearly stated that meditation and mindfulness are some of the best ways to reduce the symptoms of stress and anxiety.

One meta-analysis that combined the results of 163 studies revealed that practicing meditation and mindfulness produces beneficial results and also substantially improves anxiety.

If you are new to meditation then it is recommended that you start with guided meditation and there are plenty of them available online. Also, do not worry if you have an over-active mind. Start slow and will be surprised how a little meditation can become effective with prolonged practice.

3. Breathing Exercises

Breathing exercises are some of the best ways to reduce stress and anxiety and there is enough evidence to prove it. In his 2011 bestselling book, called Spontaneous Happiness, Andrew Weil, MD revealed a classic yoga breathing technique he called the 4-7-8 breath.

The reason why this works is that you cannot breathe deeply and be anxious at the same time. To do this exercise you need to exhale from your mouth first and then inhale deeply and hold your breath for a count of 7. After this slowly exhale through your mouth for a count of 8. It is recommended that you do this at least twice daily.

4. Cut Down On Coffee/Caffeine

Almost all of us head to our local café or our coffee maker every day and several times during the day. But, if you have anxiety issues then it is time that you re-evaluate your caffeine intake.

According to medical experts, caffeine leads to a lack of sleep which affects our mood and also sleep which in turn worsens depression. And it does not need mentioning that anxiety and depression go hand in hand.

Instead, choose natural remedies like chamomile tea and increase your water intake.

5. Chamomile

Are you feeling jittery at the moment? Well, a cup of chamomile tea might help you to calm your nerves. There are compounds present in chamomile (Matricaria recutita) that binds with the same brain receptorsas drugs like Valium.

If you feel like then you can also take it as a supplement containing 1.2% apigenin which is an active ingredient along with dried chamomile flowers. In one study conducted by the University of Pennsylvania Medical Center in Philadelphia, USA, patients suffering from Generalised Anxiety Disorder or GAD responded positively after taking chamomile supplements for 8 weeks when compared to taking placebos.

6. Stay Away From These Foods

• Alcohol, coffee, and added sugars. Coffee and alcohol can especially worsen your anxiety conditions.
• Deficiencies in zinc, magnesium, and vitamin B12 are linked to anxiety disorders. This is why vegans and vegetarians should pay attention to their vitamin B12 intake as it is only found in animal products.
• Studies also show that an unhappy mind is the result of an unhappy gut and so you should make every effort to stay from foods that are difficult to digest like foods high in saturated fats, and fried foods. As substitutes, you can always go for healthier options like fish, vegetables, and fruits.

And lastly, it is important to remember here that you should not allow yourself to become so hungry that your blood sugar level falls as this can lead to panic attacks.

7. Eat These Foods

A healthy diet is closely related to a healthy mind and lower levels of anxiety. According to information from Harvard Medical School, there is something called nutritional psychiatry which means that our brains respond to the kind of food that we consume. It affects our mood and by cutting down on processed foods and high-sugar diets we can alleviate the symptoms of anxiety.

Following are some foods that you should opt for instead:

• Peaches and blueberries have nutrients that reduce stress levels and have a calming effect.
• Whole grains consist of magnesium and tryptophan which is an amino acid that our body converts to serotonin. Serotonin is known for its calming qualities.
• Yet another food item that increases serotonin levels is oats. It is also rich in fiber and helps to prevent a spike in blood sugar that affects our mood.
• Meat, avocados, milk, and eggs are rich in vitamin B12 that reduces stress and anxiety.
• Foods that are rich in vitamin C like oranges, omega-3 fatty acids, and foods rich in magnesium like spinach and other leafy greens help us to regulate the stress hormone known as cortisol. Having chocolate once in a while can also help in lowering cortisol levels.

8. Lavender Essential Oil

The benefits of lavender oil were discovered first more than 2,500 years ago. And most recently, in a 2013 evidence-based study led researchers to discover that taking 80 mg capsules of lavender essential oil helps with sleep disturbances, depression, and also to alleviate levels of anxiety.

The study also showed that using the essential oil has no adverse side-effects, withdrawal symptoms, or drug interactions.

To relieve stress you can either inhale 100% pure lavender essential oil or apply it topically behind your ears, on your temple, or the back of your neck. You can also combine this essential oil with vetiver oil which has soothing and uplifting properties of its own.

Here are some other essential oils that can help:

 

9. Aromatherapy

One of the soothing ways to ease stress and anxiety is by smelling plant oils. Keep in mind that certain oils work better for some people than others so do not shy away from experimenting with various options

Lavender is perhaps the most well-known of all flowers and plants that are used for aromatherapy. According to a study conducted in 2012, the effects of lavender on insomnia in 67 women aged 45-55 were tested.

Results showed that aromatherapy using lavender reduces the heart rate in the short term and helps in improving sleep issues in the long term.

10. CBD Oil

     

    

Do not worry because CBD oil or Cannabidiol, a derivative of the cannabis or marijuana plant does not consist of tetrahydrocannabinol or THC, the substance that is responsible for the ‘’high’’.

This oil is available in many alternative healthcare shops around the world and research has proven time and again that CBD has significant potential to alleviate the symptoms of stress and anxiety.

Also in areas where medical marijuana is legal, doctors even prescribe CBD oil as an alternative mode of treating stress and anxiety.

So, there you are!! 10 natural remedies that you can go for to treat anxiety and stress. Feel free to try them only after you have consulted a specialist!!