It’s normal to feel anxious every once in a while, especially if you’re worried about an upcoming interview or another important event in your life, but anxiety disorders are not the same thing as being nervous or having general anxiety. When left unchecked, even everyday anxiety can turn into a dangerous issue that keeps you up at night and makes it hard to focus during the day. Luckily, there are plenty of natural ways you can ease the anxiety that doesn’t involve taking prescription medications that can cause their own set of problems.
How to Ease Anxiety with Natural Remedies
Supportive Supplements
Anxiety is a condition that can be caused by many different factors, including genetics and early life experiences. There are a number of supplements that can be used for anxiety, both for acute stress and chronic anxiety. These include GABA, L-Theanine, Ashwagandha, Kava Kava, Valerian Root, and St. John's Wort. Each of these supplements will have its own properties so it is important to research the supplement before taking it as some people may not tolerate the supplement and there are possible side effects associated with them as well. A general guideline would be that if you think it might help you then give it a try but don't take anything too strong without first consulting your doctor. First things first, get outside! Whether it's just in the garden or on a hike or walking in the woods, spending time in nature has been shown to ease anxiety and reduce depression. Just being surrounded by nature helps calm our nerves and makes us feel at peace. And according to studies published in medical journals like The American Journal of Public Health, even short periods spent outdoors each day can reduce an individual’s risk of developing hypertension or heart disease. Plus it doesn't hurt that you'll get more vitamin D from sunlight exposure (great for reducing mood swings), experience lower blood pressure, improve sleep quality, and increase energy levels!
Essential Oils
While the best way to manage anxiety is through lifestyle changes, essential oils can also be useful. Here are the most effective essential oils for anxiety relief and how they work:
Lavender oil has been shown in studies to relieve tension, depression, and anxiety as well as promote relaxation. Lavender oil balances mood by releasing calming neurotransmitters like serotonin and dopamine which will reduce your feelings of panic.
Eucalyptus oil is a popular choice because of its ability to relieve tension headaches. It does this by stimulating blood flow and decreasing muscle spasms which will help you feel more relaxed.
Peppermint oil has been shown in studies to reduce anxiety symptoms when inhaled or applied topically.
Warm Compress Massage Therapy
Cold compresses and hot compresses are great for relieving symptoms of anxiety. Cold compresses help to decrease swelling and inflammation, while hot compresses can help increase blood flow. To do a cold compress massage therapy session, soak a washcloth in cold water and ring it out so that it is not dripping wet. Then, place the washcloth on your forehead or neck until the cloth starts to warm up. You can then move on to using the cold compress all over your body by placing one end of the cloth in a bowl of ice water (cold) and the other end in a bowl of lukewarm water (warm). This technique will allow you to easily cool down any part of your body as you need it.
Cold Compress Massage Therapy
Start by soaking a towel in cold water and wringing it out. Place the cold compress on your forehead for around twenty minutes, then take some deep breaths. Next, place the cold compress over your neck and relax for about fifteen minutes before repeating this process on your chest. Finally, place the cold compress over one of your hands and gently knead it for about ten minutes before switching arms. If you want to do this massage therapy more than once a day, make sure to keep changing which side is being massaged so that you don't get soreness in the same spot each time. Finger Push-Down Therapy: Sit upright in an armless chair or stand up straight with your feet shoulder-width apart. Use two fingers to push down into the area between your thumb and pointer finger, then slowly pull back towards yourself until you feel a slight pressure on your palm. Try this three times on each hand before moving on to another area.
Improve Sleep Quality
Lack of sleep can make you feel anxious and stressed, so it's important to try and get good sleep. One way is by implementing natural remedies for anxiety. Some herbs that have been used for centuries in the treatment of anxiety are lavender, kava, hops, and valerian. These remedies work best when combined with a healthy diet high in magnesium, vitamin B6 and B12. You can also find supplements at your local health food store or online that will help you get the nutrients you need for better sleep. Another option is getting acupuncture treatments which have been shown to be effective in reducing both stress and anxiety levels.
Finally, if you're feeling overwhelmed and don't know where to start, there are counselors who specialize in helping people overcome their anxiety. It's important to remember that your health comes first and this step should always be done before considering other options like medication.
Add More Movement To Your Day
We know it can be hard to work up the energy to exercise when you're feeling anxious, but that's exactly what you need. Moving your body has been shown time and time again to reduce feelings of stress and anxiety. Get out for a walk or take a yoga class near you. If either of those isn't possible, try doing some exercises in the comfort of your own home like deep breathing, stretching, or using an exercise ball. You'll feel better in no time! Don't forget to check out my other blog post: 12 Yoga Poses For Beginners To Start Off Their Practice With.
Oatmeal & Blueberries: It's important not to skip breakfast when you're struggling with anxiety. That way, you don't experience any more drastic hunger pangs later on during the day. Eating breakfast will also help provide your body and brain with much-needed nutrients that may help manage anxiety symptoms throughout the day. Consider adding oats and blueberries into your morning routine! Not only are these two foods known for being packed full of nutrients, but they are also delicious as well as comforting so if you have a stressful morning ahead of you, this is the perfect pick-me-up.
Exercise Boosts Endorphins and Reduces Stress Hormones
Exercise is one of the most effective ways to reduce anxiety. When you exercise, your body releases endorphins that make you feel better and reduce stress hormones like cortisol. Exercise also helps improve self-esteem, sleep quality, and concentration. Even just a 10-minute walk can make a difference. One study showed that people who exercised for 10 minutes four times a week had less severe symptoms of depression and anxiety than people who didn't exercise at all.
There are plenty of free or inexpensive resources available in many communities for physical activity including gyms, parks, walking groups, yoga studios, community centers, and more. A visit to the doctor might be helpful too!
Breathe Deeply To Relax And De-stress Yourself
Breathing is a natural remedy that anyone can do. Breathing deeply relaxes muscles and clears the mind. Slowly inhale through your nose, and then exhale slowly through your mouth. Repeat this process as many times as needed until you feel relaxed. If you are experiencing anxiety attacks or panic attacks, deep breathing can help calm your emotions and lower your heart rate.
Take A Cold Shower:
Taking a cold shower is one of the best ways to relieve stress and anxiety because it releases tension in the muscles, boosts the immune system, reduces inflammation, provides pain relief, and even increases mental clarity by decreasing stress hormones in the brain. The key is to turn on cold water for 10-20 seconds before stepping into the shower and use warm water for the rest of the time. It might sound strange at first, but once you try it - you'll love how good it feels. For those who cannot take cold showers, try taking a cool bath instead!
Get Outside For Fresh Air:
Sitting inside all day long doesn't give your body enough oxygen and nutrients, which makes us anxious and tired. Spending some time outside every day will provide much-needed fresh air, improve moods and even make us more productive! Leave work an hour early to spend some quality time outside or go for a walk during lunch break if possible. Even just sitting outside on the porch during the weekend will make all the difference!
Try Guided Meditation
If you're feeling anxious, try this calming exercise that allows your body to feel at ease.
-Close your eyes and breathe deeply, in through the nose and out through the mouth.
-Imagine you are sitting by a stream on a warm summer day. Picture the refreshing sounds of water trickling over rocks, birds chirping nearby, and leaves rustling in the wind.
-Continue breathing deeply while imagining yourself by the stream on a hot day. Feel free to take off your shoes if it's more comfortable for you! Try wiggling your toes in the grass or bending down to touch the water if it feels right for you. Notice how cool and refreshing it feels against your skin as you sit by this beautiful natural scene.
Increase Good Tryptophan Levels (No, Really!)
One of the best ways to increase your level of tryptophan is through diet. Tryptophan is an amino acid that is found in many foods, and it helps produce serotonin. Serotonin helps regulate mood. Foods that are high in tryptophan include bananas, turkey, yogurt, and soybeans. A study by the University of Oxford has shown that those who ate a slice of whole-grain toast before bedtime had higher levels of melatonin (the hormone responsible for making you feel sleepy) than those who didn't eat anything before bed. Plus, this meal contains more tryptophan because it's made from grains that are naturally rich in it. Yogurt also contains calcium which can help calm nervous energy. In addition to dietary changes, exercise is a great way to reduce anxiety as well! When we exercise, our bodies release endorphins which make us feel good about ourselves and help reduce stress levels. Try going for a brisk walk or running after work instead of sitting on the couch for hours on end!
Learn Mindfulness Meditation
Mindfulness Meditation is one of the most effective ways of dealing with anxiety. It can be done in a few minutes every day and you don't need any special equipment. This simple technique can help you get more in touch with your thoughts and feelings so that you can more easily identify and release them.
1) Find a comfortable place to sit or lie down, close your eyes, and focus on your breath coming in and out of your nose. Think about nothing else but the feeling of your breath going in and out. You might notice how it feels different when you breathe through your nose than through your mouth, or how breathing creates a certain sound. If you start thinking about something else, bring your attention back to your breath without judging yourself for getting distracted.
Meditate In Nature For A Few Minutes Daily (Nature's Prozac!)
Start by finding a place outdoors that makes you feel happy and relaxed. Whether it's your backyard, the beach, or your favorite park, just go somewhere where you can get away from the hustle and bustle of everyday life. Sit in a comfortable position on the ground or on a bench (please don't sit on rocks or on concrete). Place your hand's palm down in your lap and close your eyes.
You'll want to focus all of your attention inward by getting rid of any distractions that might be going through your head. Take deep breaths as slowly as possible and think about how good it feels when you're breathing deeply and slowly. Once you're completely relaxed, take another deep breath and count down from 10-1.
Reconnect With Your Inner Child And Look Forward To Something Special Coming Up In The Future.
Your inner child is that part of you that feels safe and secure, unconditionally loved and protected. It's the part of you that needs validation, wants attention, and craves love and affection. Reconnecting with your inner child can be helpful for easing anxiety. One way to do this is by reconnecting through a special activity. You could look forward to something by making a mental list of activities or events that are coming up soon and make plans for them accordingly: what you'll wear, what time you'll arrive, where you'll go first or any other details about the event. Getting excited about it will take your focus away from anxious thoughts and feelings. In addition, practicing mindfulness can help ease symptoms of anxiety by calming your thoughts at the moment. Try being mindful during everyday activities like taking a shower or cooking dinner. When you're mindful, you'll notice all the little things around you that usually pass by unnoticed-the colors, smells, and sounds around you.
Change the Way You Think About Worrying (It Works!)
There are many ways to reduce anxiety, but one of the most effective is just changing your mindset. Have you ever noticed that when you worry about a certain something and then try not to worry about it, your thoughts go right back there? That's because worrying is what we're good at so focus on something else instead! When you stop worrying, it'll be easier for you to relax and let go. The more stressed out and tense you are, the harder it is for your body and mind to heal.
Start A Gratitude Journal and Remember What You Have To Be Grateful For!
It's important to remember that there are many things in our lives for which we should feel grateful. Starting a gratitude journal is a great way to remind yourself of the blessings you have each day. Gratitude journals can be as simple as writing three things you're grateful for every night before bed or they can be more elaborate, such as listing 100 things you're thankful for over time and reflecting on why each one makes you feel lucky. Either way, they'll help remind you of all the positives in your life and that will help reduce feelings of anxiety!
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