How To Deal With Stress And Anxiety Naturally

Nering With An Anxiety Cure

It’s important to remember that the term “natural anxiety treatment” refers to anything that doesn’t involve prescription medication. It’s not just herbal remedies and alternative medicinal solutions. It’s crucial that you recognize that those types of treatments are only quick fixes. You always need to commit to some type of treatment that prevents and cures anxiety, not just manages it.

Was this article helpful?

• No

Stress And Anxiety Triggers

Everybodys anxiety is caused by different things. If you know what your triggers are, then hopefully you can then minimise or remove them from your routine.

Some examples of general triggers include driving/travelling, phobias, caffeine and work-related stress.9

Avoid setting yourself unachievable targets if youre suffering from anxiety, as trying to complete everything at once can add to your stress and worries.

Focus your time on the things you can change and ignore the things you have no control over. Resist using alcohol, drugs or cigarettes as coping mechanisms because they can contribute to poor mental health in the long run.9

Remember, youre not alone. Most people experience stress, anxiety and fear throughout their lives.

Simple Instant Relaxation Techniques:

Technique 1 breathing:

• Sit or lie down comfortably so that your muscles are as relaxed as possible.
• Put your hands on your stomach and slowly inhale deeply , counting to e.g. 3.
• Then exhale slowly counting slowly to 5. It is important to exhale slowly.

I usually repeat the exercise several times in a row, several times a day. You can do it while sitting at work at the computer, at a meeting with your boss, at dinner with your mother-in-law, in the store when the queue is long

Technique 2 breathing and relaxation:

Once you have perfected proper breathing you can play with other relaxation techniques. Do them slowly, with constant awareness of proper breathing. You will need less and less time.

Technique 3 butterfly:

This technique sounds silly, but it works.

• Cross your arms over your chest and place your palms on your shoulders.
• Then tap your hands on your shoulders rhythmically, quickly and alternately left and right for five to seven minutes. In this way, you stimulate the cerebral hemispheres and bring the organism into balance, and at the same time you release stress.

Technique 4 cracking:

Place your hands at ear level and snap your fingers rhythmically and alternately left and right as fast as you can for five to seven minutes. This is a way to start the creative work of brain cells and get rid of tension.

In addition to these, there are many other techniques that can help you deal with stress:

Recommended Reading: Can Stress Cause Hot Flashes

Home Remedies: Anxiety And Stress

Stress is something that just about everyone knows well and experiences often. It’s that feeling of pressure, typically a result of too much to do and too little time to do it in. In a busy life, stress is almost unavoidable. Stress is caused by events that are positive new job, vacation or marriage as well as negative job loss, divorce or death in the family. Stress is not the event itself but rather, your psychological or physical reaction to the event.

Anxiety is a tense feeling that often accompanies stress. It’s typically directed toward the future toward something that may happen soon. Some Anxiety can motivate you or help yo respond to danger. However, if you have ongoing anxiety that interferes with daily activities and makes it hard to enjoy life, then anxiety can be a problem.

Lifestyle and home remedies:

Art and music therapy can be helpful. You can use drawing, painting, clay and sculpture to express you inner thought and emotions when talking about them is difficult. The creation and interpretations of art is thought to therapeutic. Listening to or playing music even during medical procedures a]has also been shown to have relaxing and calming effects.

To cope with an anxiety disorder, here are things to consider:

Prevention:

There’s no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you’re anxious:

Spend Time With Friends And Family

Social support from friends and family can help you get through stressful times.

Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .

Keep in mind that both men and women benefit from friendship.

Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .

summary

Having strong social ties may help you get through stressful times and lower your risk of anxiety.

Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:

• Relieving your stress response.
• Relieving tension by relaxing your muscles.

In the long term, laughter can also help improve your immune system and mood.

A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (

Try watching a funny TV show or hanging out with friends who make you laugh.

summary

Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

Not all stressors are within your control, but some are.

One way to do this may be to say no more often.

Read Also: Why Do I Feel So Stressed And Depressed

Whats Causing So Much Stress

Lets face it: work demands are getting worse. Youre expected to do more and work harder with even tighter deadlines.

And if youre anything like my ambitious clients, you set high standards for yourself .

Additionally, your life is jam-packed with personal obligations that constantly pull at you. This always-on-the-go lifestyle leaves little time for personal renewal.

So, how can you juggle it all yet stay positive and relatively stress-free? What you need are simple, effective strategies that work quickly to naturally reduce stress, get you back on track and keep stress levels low.

Tip #: Decrease Caffeine Intake

For many, the way to deal with stress is with a cup of java or a diet soda. But caffeine is a drug, a strong stimulant that actually generates a stress reaction in the body. Its easy to develop a caffeine addiction, as many of us know.

Try going for three weeks without caffeine. Most people feel more relaxed and less jittery or nervous, and they tend to sleep better, have more energy, less heartburn, and fewer muscle aches.

Whats a good alternative drink? Green tea may be the best as it contains a substance thats instantly calming. This is why you should be sipping on green tea throughout the day. Stress, lack of energy, and focus are issues all of us deal with in our busy day-to-day lives. In facing these particular issues, green tea is even more beneficial than waterand it sure is tasty!

Originally published in 2015, this post is regularly updated.

Don’t Miss: How To Stop Getting Stressed

Causes And Risk Factors

Anxiety is a normal response to stress or a dangerous situation and its often referred to as the fight or flight response. Its also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder.

Causes of anxiety include:

• inability to socialize

Warm Up In A Steam Room Sauna Jacuzzi Or Hot Bath

Most of us associate feelings of warmth with a sense of calm and well-being much the same way we would relaxing in the sun on a powdery-sand beach. Research shows that heating up your body, whether in a bath, steam room, or sauna, reduces muscle tension and anxiety. Sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin. You could also cozy up by a fire with a cup of tea or hot cocoa.

Also Check: How Does Working Out Reduce Stress

Introduce More Hops To Your Routine

Hops might be most well known as one of the main ingredients in beer, but the plant has also been used as an herbal remedy for stress for centuries.

Although hops doesn’t appear to lower cortisol levels directly, the bitter acids that give hops their signature taste have a calming effect that can help alleviate stress and the muscle tension that comes along with it.

In addition, hops can interact with the neurotransmitter GABA. GABA plays a role in brain signaling and nervous system activity and can contribute to an overall calming effect.*

Natural Medicine Is Still Medicine

The most important thing to understand is that the most “natural” way to treat anxiety is without any type of medicine at all. Many people turn to herbal supplements, for example, because these supplements are not made from synthetic products, but medicine is still medicine, herbal or not. The safest possible way to cure anxiety – and the most natural way to treat anxiety – is with some type of therapy or exercise that does not involve any type of herbal or medicinal treatment in any way.

Keep that in mind as you consider alternative options to prescription anxiety medications. While an herb or mineral may improve your anxiety, they still affect your body and are not truly as natural as learning new coping mechanisms and ways to control stress.

ALSO NOTE: Many natural treatments still have compounds that interact with other medications you may be taking. That is why it is always important to talk to your doctor before taking any medication, natural or manmade. Herbal supplement companies are not required to state the risks on their products, but that doesnt mean theyre 100% safe. Your doctor should give approval.

You May Like: How To Stop Stressing So Much

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

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.

Read Also: How To Get Rid Of Anger And Stress

Manage Your Time More Effectively

One of the biggest causes of stress is poor time management. Not only does it directly cause stress, it can also make it harder for you to assess situations with different perspectives and to stay healthy and well-rested, thus creating more stress. Manage stress in life and stress at work better by prioritizing what you need to do, saying no to additional obligations if you already have a full plate, and delegating when appropriate. You can also be more effective by breaking down large projects into smaller steps. This will make them more manageable and can help you stay encouraged by mentally noting what youve accomplished rather than what you didnt get to on your to-do list. You dont have to be a superhero.

What Exactly Is Anxiety

Identifying the type of anxiety youre experiencing might be difficult since how ones body reacts to perceived threat differs greatly from person to person.

Youve probably heard anxiety described as a broad sensation of concern, uneasiness, or unease. Its a common reaction to a looming event with a potentially unknown conclusion.

Because its part of our brains response to a perceived risk even if that danger isnt genuine we all deal with it at some point.

However, anxiety can become severe at times, resulting in anxiety episodes that appear to be controllable at first but steadily worsen over time.

You May Like: Do Stress Balls Gummies Work

Anxiety And Depression: Symptoms And How To Treat Them

A few minor modifications can sometimes make a tremendous difference in how you feel. Here are a few strategies for dealing with anxiety and depression symptoms.

Muscle tension can be exacerbated by inactivity. Throughout the day, try to stand up and move around a little.

In the evening, do some moderate stretches to relieve stress and improve sensations of relaxation.

Take a few minutes out of your day to take a deep breath and relax your muscles from head to toe. You might be amazed at how much tension you carry without even recognizing it throughout the day. Consult your doctor or a physiotherapist if your muscle discomfort is severe or frequent.

• Avoid napping during the day and get up at the same time every day.
• If you drink a lot of tea or coffee, cut back on it .
• Do not stay awake for more than thirty minutes get up and do something relaxing.

Make the most of your anxiety by putting it to good use. Rather than continually detailing your issues, choose one or two that appear to be most pressing and make a decision to address them. You could enlist the assistance of a friend.

Follow the steps below to get started:

Herbal Therapies For Anxiety

Of course, when most people think of natural anxiety treatments, they think of herbal medicine, because herbal medicine is considered a natural way to “treat” different disorders. The good news is that there are many different herbal medicines for anxiety. However, always talk to your doctor before taking any type of herbal medicine, as some of them may interact with other medications. Never take herbal supplements with alcohol. The most common types of herbs for anxiety include:

Recommended Reading: How To Treat Stress Anxiety And Depression

Sip Some Herbal Chamomile Or Green Tea

If youre feeling jittery, pour a cup of chamomile or green tea. Known as a sleep aid, chamomile contains a compound called Matricaria recutita, which binds to the same brain receptors as drugs like Valium. Chamomiles sedative effects may also come from the flavonoid apigenin. In one study at the University of Pennsylvania Medical Center in Philadelphia, patients with generalized anxiety disorder who took chamomile supplements for 8 weeks showed a significant decrease in anxiety symptoms compared with patients taking placebo.

Green tea, long used in Chinese medicine to treat depression, contains the amino acid L-theanine, which relieves stress, and reduces blood pressure and muscle tension. Nuts, whole grains, and broccoli are also rich in L-theanine.

Looking For Foods That Help With Anxiety Research Shows That Some Foods Act As Natural Remedies For Anxiety While Others Can Send You Into Overdrive Try These 8 Foods That Reduce Anxiety Today

Article by:AsparagusAvocadoBlueberriesTurkeyAlmondsYogurtSpinachSalmon

Are you struggling to keep anxiety at bay even though you meet regularly with a therapist, take your medication as prescribed, and have a good support system? The truth is, treatment for anxiety shouldnt stop when you leave your therapists office, screw the lid back on the pill bottle, or step away from your family and friendseffective anxiety management involves one other significant factor: your diet. If you havent tried tweaking what you eat then you may be missing an important opportunity to beat back your anxiety.

Doctors and dietitians are starting to understand more about how the nutritional properties of the foods we eat affect the brain. There is a clear and important connection between the brain and the gut, explains Jodi Godfrey, MS, RD, a health and nutrition educator. Researchers now refer to the gut as the second brain. When essential nutrients are not sufficiently available, there is a direct effect on the production of neurotransmitters and brain chemistry that can increase or lessen anxiety-related behaviors.

The modifications you can make to your diet are as simple as swapping out foods could be spiking your anxiety for foods that may lessen the severity of your symptoms. Avoid binge-eating your go-to comfort foods and enjoy nutritious superfoods with mood-boosting properties. Youll feel better for it.

You May Like: Can Stress Make You Feel Sick

Tip #: Get Your Neurotransmitters In Balance

Chronic stress, anxiety, and depression can be caused by a neurotransmitter imbalance in your brain. Consistently high levels of excitatory neurotransmitters and correspondingly low levels of the calming, inhibitory neurotransmitters can actually alter the brains circuitry.

Fortunately, neurotransmitter imbalances can be reversed by using vitamins and other natural therapies that can be purchased at any health food store.

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

Don’t Miss: How To Stop Stress Stomach Pain