Anxiety can really hold you back from a happy and healthy life. It’s both mentally and physically draining. Feelings of anxiousness can cause difficulties in concentration, disrupt sleep, and it make it hard to feel good about yourself.
If you suffer with anxiety or nervousness on a regular basis, you’re not alone. In fact, anxiety disorders affect about 40 million Americans – and it’s not something that should be ignored. Excessive worrying can be detrimental to your health and wellbeing, as it increases blood pressure, leads to insomnia, and may cause heart problems.
With many treatment options available, no one should just “deal” with anxiety. If you experience racing thoughts, restless nights, and excessive worrying, and are looking to reduce anxiety naturally, try incorporating these quick remedies into your daily routine:
Steep some chamomile tea
This calming herbal remedy is known for promoting relaxation, sleep, and stress relief. A study conducted by the University of Nottingham Medical School found that chamomile significantly decreases anxiety and can even fight depression. They found that the herb relaxed blood vessels and smoothed muscle fibers. Chamomile can be taken in the form of a supplement, but it’s extremely tasty as a tea! Check out this recipe to make it yourself.
If your anxiety is causing you to have racing thoughts, mediation might be the answer. Meditation involves connecting mind with body, and helps tranquilize an overactive mind. Meditating for even 10 minutes each day will help you master mindfulness and provide some anxiety relief. If you’ve never meditated before, ease into it with a guided meditation for beginners.
Eat your omega-3s
Omega-3 fatty acids lower levels of stress chemicals like cortisol and adrenaline – causing you to feel calmer and more relaxed. Omega-3s can be found in salmon, spinach, walnuts, and chia seeds. Adding omega-3s to your diet will not only help your anxiety symptoms, but it will promote heart health as well!
Load up on lavender
Lavender has been historically used for its healing properties. Oils from the plant are extracted and inhaled to help reduce symptoms of anxiety, stress, and depression. These oils are extremely versatile, so you can soak up the benefits of lavender through candles, bath oils, and massage oils.
They say nature is the ultimate cure for anxiety – and research can back that up! An article by Psychiatry Advisor notes that there is “mounting evidence that contact with nature has a significant positive impact on mental health.” Environments directly affect our sense of stress and wellbeing. Spending too much time in front of screens or in a big city can increase feelings of nervousness, stress, and anxiety. Spending time outdoors, in the sunlight, while admiring nature has been shown to restore a calm and happy mindset.
When anxiety strikes full-force, use a breathing technique. One technique known as the 4-7-8 breath is useful in calming feelings of anxiety and quieting an overactive mind. It can also be used to help you fall asleep. Check out this video to learn the 4-7-8 breathing technique.
Exercise causes your body to release mood-boosting chemicals like dopamine, serotonin, and endorphins. Regular physical activity serves a preventive measure for mental health and provides instant relief from anxiety symptoms. It’s been said that exercising for just 21 minutes is long enough to achieve mental health benefits and eliminate feelings of anxiety and stress.
Raising your body temperature is another effective remedy for anxiety and stress. Heating up your body aids in muscle relaxation and boosts your mood. Hopping in a sauna, hot tub, or steam room will melt your worries away in no time. If you don’t have access to any of these amenities, try soaking in a warm bath. Add some lavender oil to your bath water for an even more calming soak!
Limit caffeine intake
Caffeine is a stimulant, so it can increase the severity of anxiety and stress. If you suffer from anxiety regularly, it might be a good idea to cut caffeine completely out of your diet. Too much coffee or soda can leave you with jitters and impair sleep. Reach for a cup of tea instead.
Anxiety takes ongoing treatment, and it can’t just be cured on a whim. By putting a focus on your mental health and wellbeing, you can alleviate symptoms of anxiety and prevent them from coming back. Try out these natural remedies to get better sleep, feel calmer and less anxious.
What natural remedies have you used to calm anxiety? Share some advice in the comment section below.
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