Stress and anxiety are common mental health disorders that affect humans. People with anxiety disorders often experience tension, elevated heart rate, agitation, nervousness, etc. Statistics show that more than 18% of adults in the United States suffer from different forms of anxiety disorders.
Typically, anxiety is treated using sedatives and antidepressants. For most people, simple lifestyle changes will help in anxiety relief.
Let’s take a look at some of the natural remedies for alleviating your stress and anxiety effectively.
Many studies have proven that meditation is a great way to improve your mood. It will help you to slow down your racing thoughts and makes it easier to manage your stress and anxiety. There are different types of meditations. Even yoga is a form of meditation. One of the common forms of meditations that people practice for reducing anxiety is mindfulness-meditation. A study in the year 2010 proved that mindfulness meditation is effective in people suffering from different types of anxiety disorders.
Many studies are claiming that exercising regularly will help to burn off anxious energy. Randomized controlled trials conducted in the year 2012 found evidence for exercise reducing anxiety levels in humans. Regularly engaging in physical activities may take your mind off from stressful thoughts and may help you to manage anxiety.
Aromatherapy is getting more popular these days. This therapy aims at reducing your stress and anxiety by smelling the scents of soothing plant oils. Lavender oil is one of the main oils used in aromatherapy. A study in 2012 looked at the effects of aromatherapy using lavender and found that it helped to slow down the heart rate.
Herbal teas are said to have the ability to reduce anxiety and promote sleep. For most people, making tea and drinking it will have a soothing effect. However, most of the herbal teas have a more direct effect on your brain that will help in reducing anxiety levels. Chamomile tea is said to have the ability to alter cortisol levels in your brain. Cortisol is a stress hormone.
Many herbal supplements are claimed to have the ability to improve your mood and reduce anxiety. However, there are only a few scientific studies that support the claim. Most of the positive evidence on herbal supplements reducing anxiety comes from anecdotal records. If you are planning on taking herbal supplements for reducing anxiety, it is better to talk first with a doctor who knows about herbal supplements.
Reduce Alcohol Consumption
If you are a frequent user of alcohol, that might be one of the main reasons for your anxiety. Drinking alcohol may calm your nerves at first. But the anxiety will return with a heavy impact once the buzz is over. You need to reduce the consumption of alcohol and find treatment for the root problem or else, you may develop dependence.
It is often seen that people light a cigarette when they are in a stressful situation. Like alcohol, taking a drag on a cigarette may reduce your stress at that moment, but it will come back heavily after some time. Some studies are showing that people who start smoking earlier in life have the highest risk of developing anxiety disorders.
Get Some Sleep
One of the major symptoms of anxiety is insomnia. Try to get more sleep and you will find yourself with reduced stress and anxiety. Avoid caffeine, nicotine, or large meals before bedtime. That will help you to sleep better. Make sure to go to bed at the same time every night. Avoid using your phones, tablets, laptops, etc. in your bed. Following these tips may help you to sleep better and manage anxiety.
Follow A Healthy Diet
Your diet also has a significant role to play in your mental health. If you do not have a healthy diet, it may lower your blood sugar levels and may cause dehydration. Both these could cause mood changes in some people. Artificial flavors, colorings, and preservatives in some foods can also cause mood changes. If you find that your anxiety worsens after you eat, it is time to change your eating habits. You should eliminate processed foods, drink more water, and include foods that are rich in complex carbohydrates in your diet.
Use CBD Oil
CBD is the short form of cannabidiol- one of the major active cannabinoids present in the cannabis plant. CBD is a non-psychoactive cannabinoid that will help to improve your mood without creating a “high”. There are several studies that prove the ability of CBD to reduce anxiety levels in humans. Recently, the federal government has legalized the use of hemp-derived CBD products. Therefore, it is now legal to use CBD products that contain less than 0.3% THC. CBD is very effective in alleviating all forms of anxiety, including PTSD, SAD, GAD, panic attacks, etc.