Wake Up And Smell The Aromatherapy
Aromatherapy is a natural remedy for stress and anxiety thats been in practice for the tune of thousands of years. Through both the sense of smell and skin application, aromatherapy comes in multiple forms.
The National Association for Holistic Aromatherapy recommends clary sage, lavender, neroli, roman chamomile, and rose as natural remedies for anxiety reduction.
Keep in mind that essential oils arent regulated by the FDA. Make sure to shop from reputable sellers.
Easy Ways To Reduce Stress Naturally And Quickly
High on stress and in need of proven, quick ways to reduce stress naturally? If you said yes, then youre in luck because Im covering 20 effective ways to reduce stress naturally and quickly.
All of these techniques are simple and can be used when short on time. Most can be utilized anywhere, including at work.
And the best part is that they arent just natural stress relievers but will also help you keep stress levels low in the long-term.
To help you out further, be sure to download 5-Minute Stress Solutions, a free resource that will take you step-by-step through proven mindset and stress management strategies for less stress, more emotional control.
Theres lots to cover, so lets get started.
How To Sleep Better If You Have Anxiety
Getting enough shut-eye every night is vital for both our physical and mental health. When we sleep, our bodies perform a variety of functions, from repairing damaged cells to strengthening our immune systems.17
Sleep is also crucial for our brain as its when it processes all the information weve soaked up during the day and consolidates it into long term memories.18
If you dont get enough sleep every night, youll likely feel lethargic the following day, much more irritable and probably have poorer concentration levels. These can all have a big impact on your everyday life and may make any anxiety youre experiencing seem much worse.
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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.
Take A Mental Step Back
Anxiety tends to be focused on the future, so instead, try to focus on the present. Tamar Chansky, Ph.D., psychologist and author of Freeing Yourself from Anxiety, suggests that you ask yourself what is happening and what, if anything, needs to be done right now. If nothing needs to be done now, make a conscious decision to revisit the situation later in the day, when you are calmer.
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How Can I Treat Anxiety
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy , which helps provide people with tools to cope with anxiety when it occurs.
There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.If youre looking to go a more natural route, though, there are little and big ways you can help combat anxiety.
You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, theres a natural way to help reduce anxiety for everyone.
Expressing Anger In Healthy Ways
Suggestions on how to express your anger in healthy ways include:
- If you feel out of control, walk away from the situation temporarily, until you cool down.
- Recognise and accept the emotion as normal and part of life.
- Try to pinpoint the exact reasons why you feel angry.
- Once you have identified the problem, consider coming up with different strategies for how to remedy the situation.
- Do something physical, such as going for a run or playing sport.
- Talk to someone you trust about how youre feeling.
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The Top 7 Best Essential Oils For Anxiety
Famous for giving Earl Grey tea its trademark aroma, bergamot is one of the best essential oils for anxiety. Multiple studies indicate bergamot is capable of reducing anxiety while also having a mood-lifting effect. You can choose to incorporate bergamot essential oil in many ways, including inhalation, massage, and cosmetics. One thing to take note of is that bergamot is phototoxic, which means it can cause a reaction in your skin when in contact with sunlight. If you do decide to use bergamot oil topically, in addition to diluting it you should avoid being outside without proper sun protection.
Like other citrus essential oils, sweet orange oil offers a bright, refreshing aroma. Many aromatherapists use orange oil to help reduce feelings of depression and anxiety in patients. A 2012 study backs this up, indicating that orange oil can help improve symptoms of common anxiety disorders.
Essential oils have been around for centuries, dating back as far as Biblical days when Jesus was anointed with frankincense and myrrh upon his birth. Theyve been utilized since ancient times in various cultures, including China, Egypt, India and Southern Europe.
Orange And Neroli Essential Oils Relieves Anxiety And Improve Mood
The relaxing scent of orange essential oil and neroli is a great natural remedy to uplift your mood and ease feelings of fear and apprehension.
Various trials have shown that calming essential oils for anxiety such as orange oil help to deal with anxiety in stressful situations. For example, inhaling orange essential oil helps reduce stress during childbirth.
Other studies have shown that using aromatherapy orange essential oils in a dentists room helps reduce anxiety and stress in children during dental treatment.
One study found that bitter orange essential oil can be good for panic attacks and to help manage anxiety disorders.
A 2018 study found that bitter orange extracts were just as effective as lavender extracts in relieving anxiety in postmenopausal women.
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Spending Time Outdoors Or With Animals
Time in nature has been linked with many mental health benefits, including alleviating anxiety.
Going outdoors can help lower heart rate and blood pressure, which are common effects of anxiety.
As little as ten minutes outsidea simple walk around the block or a few deep breaths in your backyardcan help zap the effects of stress.
If you can, find something calming and mesmerizing to focus on, like a beautiful sunset or crashing waves at the beach.
Feelings of awe, or being fascinated by something, have been shown in studies to help with anxiety, chronic stress, and depression symptoms.
Spending time with animals can also help. Research suggests that furry friends can lower cortisol, a stress hormone thats associated with anxiety.
The effects are even better if you can pet an animalone experiment from 2003 found people who did so experienced lower anxiety symptoms.
Questions To Ask Yourself And A Mental Health Professional
- Is medication the best option for my anxiety problem?
- Am I willing to put up with unpleasant side effects in return for anxiety relief?
- What non-drug treatments for anxiety might help?
- Do I have the time and am I willing to pursue non-drug treatments such as cognitive-behavioral therapy?
- What self-help strategies might help me get my anxiety under control?
- If I decide to take anxiety medication, should I pursue other therapy as well?
- Is anxiety really my problem? Or is something else going on, such as an underlying health condition or pain, for example?
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When To See A Doctor For Anxiety Symptoms
While life always has a certain degree of stress, if you are feeling overwhelmed, stressed, or unhappy consistently, its time to seek help. Dr. Zablow says: A medical evaluation for anxiety should be sought when it is severe enough to interfere with normal daily function at work, at school, or in relationships.
While anxiety is a possibility when youre feeling stressed, some other conditions might have similar physical symptoms and need different treatment. Some conditions that mimic the symptoms of anxiety include:
Other Natural Treatment Anxiety Options
The above herbal supplements are not the only natural options available. There are many other types of alternative anxiety options as well. A brief summary includes:
- Homeopathic Remedies Homeopathy is an often misunderstood alternative treatment. It’s the belief that a very diluted amount of elements that cause a condition like anxiety can cure it. Homeopathic experts believe that diluting substances like arsenic and nicotine, among others, to the point where only the smallest amount of the element remains will cure it. There is little evidence that homeopathic remedies work, but they remain popular nonetheless.
- Reflexology Reflexology is the belief that pressure to certain points on the hand can relieve stress in the rest of the body. Reflexologists utilize these pressure points in a way that many believe has a calming effect on stress.
- Magnet Therapy Another interesting form of therapy is magnet therapy, also known as magnetotherapy. Magnet therapy believes that placing various magnets on your body will move elements around and provide you with therapeutic properties.
Other natural treatment remedies include aromatherapy, acupuncture, Reiki, and more. There is no limit to the number of natural treatments that currently exist in the world today.
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Try 6 Meditations To Help Reduce Anxiety
Looking for more meditations to help you feel calm? The Headspace app offers subscribers several courses and single meditations on topics related to anxiety, including:
Managing Anxiety 10-day course. Cultivate a new perspective on fear and anxiety.
Unemployment Anxiety single meditation. Recognize and release stress about job loss and the future.
Letting Go of Stress 10-day course. Enjoy a healthier mind by developing your awareness of stress and learning how to reframe negative emotions.
Stressed single meditation. Notice what you’re holding onto and how to drop the preoccupying storyline.
Why can’t I sleep? single meditation. This exercise will help you practice calming the mind and body during the day, so you feel more ready for sleep when bedtime comes.
Difficult Conversations single meditation. The prospect of a difficult conversation can drive feelings of anxiety and fear, but by lesseing habits of reactivity and developing a calmer, more patient mindset, you can both listen and express yourself more clearly.
Diffuse Your Own Stress
When we inhale essential oils, they travel through the olfactory system into our brains, where they can affect the body in a number of waysincluding potentially regulating the nervous system response and promoting calm. You can fill any room in your home with the scent of an oil using a diffuser. Here are two more of my favorite blends to diffuse when anxiety strikes. Note that a diffuser should be used intermittently, and only for a few hours a day.
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Relieve Stress And Anxiety Naturally
According to the American Psychological Association, stress over an extended period of time can cause serious health problems. From fatigue and concentration problems to high blood pressure and an increased risk of stroke, these problems can wear down your body significantly. At Aligned Modern Health, we have a number of natural treatments that can help you learn how to relieve stress so you can reduce these health risks. If youre suffering from stress and anxiety, here are some of the stress therapy options we offer.
Tips To Manage Stressful Situations
It might surprise you to learn that biological stress is a fairly recent discovery. It wasnt until the late 1950s that endocrinologist Hans Selye first identified and documented stress.
Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. Weve compiled a list of the top 10 ways to relieve stress.
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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.
Exercise To Combat Stress
Get moving to help reduce your anxiety. After all, the Anxiety and Depression Association of America states that even just brief walks lasting about 10 minutes may boost mood. It makes sense exercise produces endorphins, chemicals which are your bodys natural painkillers. In turn, youre better able to sleep, which can diminish stress. Exercise can also improve overall cognitive function and reduce fatigue. If you think youd rather watch grass grow than hit the gym, take these tips into consideration to learn to love exercise.
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How Do You Calm Anxiety
Anxiety is a feeling of worry, nervousness, or unease. It is the subjectively unpleasant feelings of dread over anticipation of a future event. Anxiety is not the same as fear, which is a response to a real or perceived immediate threat, whereas anxiety involves the expectation of future threat. Anxiety is typically described as feelings of unease, worry, and nervousness, sometimes accompanied by muscular tension and changes in behaviour.
There are many types of anxiety disorders. They differ subtly in their causes, but all have the same symptoms:
Panic disorder sudden attacks of terror that come out of nowhere
Obsessive-compulsive disorder unwanted and repeated thoughts and behaviours that get in the way of daily life
Post-traumatic stress disorder distressing memories from a traumatic event that happen over and over again
Anxiety is a normal human emotion. It can help you stay focused or get out of risky situations. For example, if youre walking home from work late at night and hear footsteps behind you, anxiety may make you walk faster to get away from whoever is following you.
But anxiety becomes a problem when it causes excessive worry about things that are unlikely to happen. It may also feel like an intense physical reaction in the body. You might feel numb or shaky, lightheaded or dizzy, short of breath or nauseated.
Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
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Shorten Denial And Embrace The Real
Denial is meant to give you some time to adjust to distressing situations. However, its not intended to be a permanent houseguest in your mind. Its important to acknowledge when youre feeling stressed or anxious so you can implement strategies, such as the ones detailed in this article, to remedy the challenges.
Dont run from your thoughts and or numb your feelings. Invite them in.
Headspace, which is an app and a blog dedicated to mindfulness and meditation, points to creating a routine and scheduling time to think through whats weighing on you rather than letting these things build up and potentially create more stress and anxiety.
The Dangers Of Stress And What You Can Do About It
You may have heard in the news or from a healthcare professional about the dangers of stress. Stress is becoming a major public health problem and is affecting the majority of the US population. Research also indicates that stress costs US companies over $300 billion dollars annually due to lowered productivity and lost hours due to illness.
In order to avoid all of these problems, it will be vitally important to educate yourself about the dangers of stress and what you can do to prevent it. Read on to learn more about stress, its impact on your health and how to protect yourself.
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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.