Develop A Relaxing Bedtime Routine
Its important that you wind down properly and avoid stressful situations in those few hours before you go to sleep.
Developing a bedtime routine is a great way to do this, whether thats choosing to read every night before you sleep, doing some gentle yoga or having a warm bath to soothe your muscles.
Try to go to bed at the same time every night, too, to help maintain a good sleep routine.21
What Makes Essentials Oils Calming
Why do essential oils have the ability to help people feel less anxious?
Its believed that theyre capable of sending chemical signals directly to the part of our brain thats responsible for controlling our mood and our emotions.
Having said that, essential oils cant take away feelings of anxiety altogether, but they can potentially take the edge off and help you relax.
For instance, just the thought of a dreamy hot soak in a lavender bath is relaxing, and has even more of a calming effect in reality too.36
How Do Essential Oils Help With Anxiety
Its highly recommended that you try using essential oils if you are feeling anxious, and its all down to the power of scent.35
Simple smells, such as lavender, chamomile and rosewater can instantly help us feel calm, particularly if youre gently breathing in or rubbing these essential oils on to your skin .
Its essential you dilute them as theyre far too potent to be used neat.
To dilute essential oils, simply mix them with a carrier oil.
The amount you dilute them down by depends on their original strength.
As a general rule of thumb, the higher their percentage, the more likely you are to have a reaction, so its important to mix them correctly.
Always check the usage instruction before using essential oils.
Don’t Miss: How To Ease Stress Headache
People With Social Anxiety Don’t Want To Be Alone
8. Go to bed early.
This may sound impossible if you’re accustomed to staying up late to catch up on the to-do list. But this one’s a must.
Sleep deprivation is a huge anxiety culprit. Inadequate shuteye can amplify the brain’s anticipatory reactions, upping overall anxiety levels, according to research.
“We all have anticipatory anxiety,” explains researcher Fugen Neziroglu. “Having moderate levels of anxiety about doing well is important. But it can be destructive when it begins to interfere with your life.” It’s impossible to have healthy emotional functioning without adequate sleep.
Don’t burn the midnight oil in hopes of catching up on the weekends. Unused sleep minutes don’t roll over.
9. Wake up 15 minutes early.
Like most anxious people, you’re probably rushing around in the morning and yelling at everyone in your wake, “Hurry up! We’re going to be late!”
Go slowly, and set yourself up for a relaxed day ahead. If you start to worry about the to-do list, take a deep breath and think: There is enough time.
10. Get your lavender on!
Lavender oil has many healing properties and can be used as a natural remedy to reduce anxiety and other nervous conditions. There are many ways to incorporate lavender into your calm tool kit:
11. Reduce caffeine, sugar, and processed foods.
Sugar acts as an adrenal stimulant and can cause anxiety or even panic attacks. Other offensive foods include those containing refined flour products and even wheat, since this causes inflammation.
Meditate And Practice Mindfulness
A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.
Meditation is known to relieve stress and anxiety and is a primary facet of CBT.
Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.
Eating A Healthy Diet
A balanced diet rich in fruits, veggies, whole grains, and lean proteins can support brain health.
Efforts to reduce sugar intake can help, too: Too much sugar can cause your blood sugar to spike and then crash, leading to feelings of anxiety. Skipping meals can have similar effects.
Specific foods may also support mental health. For example, foods rich in omega-3 fatty acids, zinc, and magnesium have been shown to help with anxiety.
Keep A Gratitude Journal:
We often spend so much time focused on what is wrong and what we are frustrated by. Taking time each day to journal about what you are most grateful for can be one of the most powerful daily activities.
You can also incorporate this into your breathing, meditation and prayer practices where you remind yourself of what you are most grateful for. This will relax your mind, increase endorphins, reduce stress hormone production and stimulate parasympathetic tone in the body.
Recommended Reading: How To Un Stress Yourself
Breathing Exercises To Relieve Anxiety
Breathing is such a natural process that most of the time, we do it without being aware. However, when in times of stress, breathing can become rapid and shallow, adding to feelings of anxiousness.
Taking time to learn about different types of breath and practising simple breathing exercises for anxiety can help you overcome these feelings.
Meditation Walking Moving Or Guided
Another way to bring yourself into the current moment is through meditation. If youre looking to meditate in the traditional sense, Ongaro recommends starting with one minute of stillness and breathing to get the habit started, during which you try to focus on your breathing. If sitting in complete silence seems impossible to you, try using an app for guided meditation, such as Headspace or Calm.
For people who are always on the run, Wei recommends incorporating walking meditationinto their daily routine.
Especially for New Yorkers, whether youre walking to the subway or around the city, I like to suggest walking meditation, where you pair your breath with your steps, she says. Start out breathing in for five steps and then out for eight to 10 steps. As you increase your exhalation, your anxiety will actually go down, and you can always increase the ratio. Thats a very simple way to practice meditation, just using your breath.
Also Check: How Is Post Traumatic Stress Disorder Diagnosed
Why Wont My Fear Go Away And Leave Me Feeling Normal Again
Fear may be a one-off feeling when you are faced with something unfamiliar.
But it can also be an everyday, long-lasting problem even if you cant put your finger on why. Some people feel a constant sense of anxiety all the time, without any particular trigger.
There are plenty of triggers for fear in everyday life, and you cant always work out exactly why you are frightened or how likely you are to be harmed. Even if you can see how out of proportion a fear is, the emotional part of your brain keeps sending danger signals to your body.
Sometimes you need mental and physical ways of tackling fear.
Topically Applying Essential Oils
Essential oils sometimes are applied directly to the skin to treat pain in a specific area, for instance, to ease tired muscles.
Certain oils are also applied directly to the body because of their soothing qualities, e.g. putting tea tree oil on acne or clove oil on fungal infections.32
Note certain essential oils can aggravate skin and should be diluted before being applied. They include but are not limited to: bay, clove, cinnamon, lemongrass, citronella, oregano and thyme.33
Read Also: What Can I Give My Cat For Stress
Finding A Natural Balance
For much of my life, I struggled trying to figure out how to get rid of my own anxiety.
Incorporating natural alternatives like exercise and meditation and supplementing my diet with herbs for natural anxiety relief brought me feeling of wellbeing Id been seeking for years.
I now find it much easier to control my moods, and tend to just be happier on a day-to-day basis.
In short: everything in life feels easier.
When it comes to natural anxiety help, do you have any strategies for easing your symptoms?Let us know what works for you by commenting below!
Consider Quitting Smoking Cigarettes
Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when youre stressed is a quick fix that may worsen anxiety over time.
has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
If youre looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention recommends finding a safe substitute for cigarettes, like toothpicks.
You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.
Read Also: Will Stress Cause Erectile Dysfunction
What Makes You Anxious
Because anxiety is a type of fear, the things weve described about fear above are also true for anxiety.
The word anxiety tends to be used to describe worry, or when fear is nagging and persists over time. It is used when the fear is about something in the future rather than what is happening right now.
Anxiety is a word often used by health professionals when theyre describing persistent fear. The ways that you feel when youre frightened and anxious are very similar, as the basic emotion is the same.
Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
Other Measures That Could Help With Anxiety
Counselling is a talking therapy that involves a trained therapist listening to you and helping you find ways to deal with emotional issues. It can help with:
- Mental health conditions, such as depression, anxiety or an eating disorder
- Difficult life events, such as a bereavement, a relationship breakdown or work-related stress
- Difficult emotions for example, low self-esteem or anger
- As well as many other issues
Listen To Good Mood Music
Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.
While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.
Don’t Miss: How To Get Stress Out Of Your Body
Ways To Control Anxiety Naturally
Ayurvedic Methods to Control Anxiety
Ayurveda helps in curing anxiety through natural treatment herbal medicine. Various ayurvedic herbs are available to reduce the level of anxiety with ease.
- Put some Basil leaves juice in the nostrils. It is the best ayurvedic treatment for anxiety.
- There are various ayurvedic herb juices like Shankhpushpi or Brahmi that can help reduce stress.
- Ashwagandha also seems to be very beneficial for stress effectively.
- Drink orange juice with honey for anxiety as well as to control the heart beat.
- Take almonds and grind them then mix with Milk, Saffron, and Ginger juice. This is very calming and can be chilled or heated.
- Massage to the body which reduces anxiety.
- Take a bath with Ginger and Baking soda to cleanse toxins from your skin and help control anxiety.
Home Remedies for Anxiety Disorders:
Following are some important herbal remedies which control the anxiety properly:
- Do regular exercise.
- Do massage to the body.
Using Diet to Control Anxiety Naturally:
Diet plays an important role in controlling the anxiety, panic disorders, phobia and other forms of anxiety disorders.
A balanced diet including food rich in vitamin B-Complex is the best choice for easing anxiety attacks. Prevention is also very necessary in order to control anxiety.
The Complexity Of The Brain
The brain is the most complex and incredible organ on earth. The brain contains 100 billion nerve cells and each of these are interconnected with other nerve cells through hundreds and thousands of other synapses . There are believed to be more connections within the brain than there are stars in the sky.
Brain cells are constantly fluxed with both excitatory and inhibitory signaling molecules. Individuals with anxiety have a poorly controlled balance that favors over excitation in certain regions of their brain. Here are the key brain regions and mechanisms that may favor the development of anxiety.
Recommended Reading: Can Stress Cause Irregular Heart Rhythm
Avoid Technology For At Least An Hour Before You Go To Bed
Technology can have negative effects on us for a number of reasons, particularly when were trying to go to bed.
Thats largely down to the fact that most electronic devices emit blue light which stimulates the brain, making it much more difficult to switch off for sleep.23
Avoid looking at your phone or tablet for at least an hour before bedtime if you can.
Squash The Uncomfortable Consequences Of Stress And Anxiety
Like monsters under the bed, stress and anxiety are stealing the peaceful nighttime rest of nearly 70 million Americans. Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general well-being. You can begin to squash the uncomfortable consequences of stress and anxiety by trying out these tips:
1. Remember: This Too Shall Pass.
Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress, and too much can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. Although it’s uncomfortable, those negative feelings will pass. Fighting the anxiety can just make it stronger paradoxically, accepting that you are feeling anxious helps activate the body’s natural relaxation response.
2. Learn How to Self-Soothe.
Self soothing techniques that reduce the stress response:
3. Check Your Diet.
An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor.
4. Get Moving.
5. Get More Sleep.
Recommended Reading: How To Test Your Stress Level At Home
When To See A Doctor
While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:
- Your anxiety is chronic , and it interferes with your ability to function daily
- Your symptoms have persisted for six months or more
- Youâre experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
- Youâre avoiding people or places
- Youâre having thoughts of self-harm or suicide
Your doctor may prescribe anti-anxiety medications or refer you to a specialist. In some cases, the natural remedies described above may be used along with more conventional treatments to help you manage your symptoms.