Thursday, October 6, 2022

What Can Help With Anxiety And Stress

The Science Behind Cbd For Stress & Anxiety

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Its likely youve heard family members, coworkers, or friends rave about CBD stress relief and have wondered – does CBD oil really help with anxiety? Even with a collection of real-life narratives on CBD stress support, theres nothing better than clinical trials and research to uncover the truth.

So instead of scouring the internet for the information yourself, weve compiled all the latest science and findings behind CBD oil for stress and anxiety.

  • CBDs anti-anxiety effects may improve daily routines – A more recent 2020 study conducted in New Zealand proved CBD benefits for anxiety may help improve the overall quality of life. The small group reported significant improvements in their ability to perform daily functions” with CBDs ability to reduce anxiety and pain. Another small study on adults produced similar results in 2019, when CBD use for anxiety and sleep problems were investigated. After two months of receiving a 25 mg – 75 mg CBD dose, 78.179.2% of participants reported improved anxiety symptom improvement.
  • While the medical community catches up on years of research lost due to the criminalization of hemp and cannabis plants – these studies show promise in CBD alleviating stress and anxiety symptoms and hope for more definitive and conclusive results in the future.

    Try This: Belly Breathing

  • Sit in a comfortable position.
  • Place one hand on your belly and the other hand on your chest.
  • Inhale slowly through your nose, allowing your belly to expand to move your hand outward without expanding your chest.
  • Slowly exhale through pursed lips and let your hand on your belly gently help push all of the air out.
  • Repeat this move for 3 to 10 breaths.
  • Keep Outside In Mind For Less Stress

    Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure — humans evolved in the great outdoors, and your brain benefits from a journey back to nature.

    Recommended Reading: How To Stop Stress Breakouts

    A Few Final Words About Anxiety

    Anxiety impacts people in different ways and can be triggered by different things too, both past and present experiences. Fortunately, help is available to help people understand and manage their anxiety the biggest hurdle is recognising it in the first place.

    Now that youve read this article, we hope its answered any initial queries you may have had about anxiety and that youve found it a useful starting point for dealing with anxiety. For more practical advice for dealing with anxiety, read ‘8 ways to be kind to yourself‘.

    The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

    23 August 2021

    How Can I Identify The Signs Of Stress

    Why Does Meditation Help Anxiety

    Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common signs and symptoms you can look out for:15

    • feelings of constant worry or anxiety
    • feelings of being overwhelmed

    For full details on tips on getting a good nights sleep read our guide How to sleep better and ten top tips for good sleep

    7. Dont be too hard on yourself
    • Try to keep things in perspective.
    • Remember that having a bad day is a universal human experience
    • When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
    • If you stumble or feel you have failed, dont beat yourself up
    • Act as if you were your own best friend: be kind and supportive
    • Take a few minutes each day to appreciate yourself

    Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use.

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    Zinc: For A Healthy Nervous System

    Zinc is another mineral required for overall health and mental well-being.

    Its found in the highest concentrations in the brain, especially in the hippocampus.

    It plays a vital role in modulating your response to stress.

    Zinc is required to synthesize GABA and balance the activity of this calming neurotransmitter.

    Along with vitamin B6, zinc is also a cofactor in the production of serotonin.

    In fact, zinc can be taken as either a standalone treatment for depression or in conjunction with antidepressants.

    Zinc enhances the effects of SSRI antidepressants together, they work better for major depressive disorder than antidepressants alone.

    Zinc deficiency is a well-known factor in central nervous system and mental health disorders.

    Low levels of zinc have been linked to anxiety, depression, memory loss, dementia, bipolar disorder, and Alzheimers.

    Unfortunately, zinc deficiency is surprisingly common an estimated 2 billion people are deficient worldwide.

    On the other hand, too much zinc can also be problematic.

    Zinc intake of 50 mg per day or more can result in copper deficiency.

    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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    Managing Everyday Stress And Anxiety

    Certain lifestyle changes can help alleviate symptoms of stress and anxiety. These techniques can be used along with medical treatments for anxiety. Techniques to reduce stress and anxiety include:

    • eating a balanced, healthy diet
    • limiting caffeine and alcohol consumption
    • getting enough sleep
    • keeping a diary of your feelings
    • practicing deep breathing
    • recognizing the factors that trigger your stress
    • talking to a friend

    Be mindful if you tend to use substances like alcohol or drugs as ways to cope with stress and anxiety. This can lead to serious substance abuse issues that can make stress and anxiety worse.

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    Can Anxiety Cause You To Feel Things That Arent Real

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    Anxiety stresses the body, and stress can cause hallucinations. Hallucinations can affect any of our senses, including the sense of touch. So, yes, anxiety can cause you to feel things that arent real, such as a crawly skin feeling, feeling like someone touched you when no one did, burning, itching, etc.

    Visit our Anxiety Skin Symptoms article for more information.

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    Key Vitamins & Minerals For Anxiety And Stress

    Last updated July 17, 2021.Edited and medically reviewed by Patrick Alban, DC. Written by Deane Alban.

    Stress consumes excessive key vitamins and minerals. If you dont replace them with the right foods and supplements, anxiety and stress can worsen.

    When youre anxious or stressed, you can feel it throughout your body and sense it in your mood.

    But not all signs of stress are obvious.

    One insidious way anxiety and stress deplete your body and brain is by draining essential vitamins and minerals just when you need them most.

    Are There Risks To Acupuncture

    While acupuncture is considered very safe, it is best to find a local, licensed acupuncturist to get your sessions. There is no evidence suggesting adverse effects of acupuncture to people with anxiety, but it is best to find a qualified acupuncturist to ensure the best quality results.

    The use of acupuncture needles is also regulated by the Food and Drug Administration as it is a medical device that could only be used by licensed professionals. Using improper techniques or unsterile needles during acupuncture can cause complications.

    If you are pregnant or experiencing any of the following, it is best to consult with your doctor before getting an acupuncture session:

    • Bleeding disorders
    • Chronic infections

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    What Are The Potential Side Effects Of Essential Oils

    Its important to keep potential side effects in mind, as they can range from mild to severe. For one thing, certain essential oils can cause photosensitivitymeaning you can get a sunburn more easily after using orange essential oil on the skin, says Dr. Lin.

    Additionally, some essential oils are safe in small amounts, but can be dangerous in higher doses. Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits, but in excess, can cause nerve and liver damage, warns Dr. Lin. Some essential oils are toxic in general and should not be usedarnica, parsley, rue, and tansy are a few that fall into this category.

    Certain symptoms can signal that you need to stop using an essential oil, says Bindiya Gandhi, MD, a functional medicine specialist and the medical director at Revive Atlanta. You should stop an essential oil if you have an allergic reaction to it, including a reaction to your skin, breakouts, or even sneezing, she says. You should also stop if you realize it is not helping the symptoms youre taking it for.

    Finally, do not ingest essential oil without supervision from a trained herbalist, and be extra cautious when using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

    Vitamin C Food Sources

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    Almost all animals synthesize their own vitamin C, except humans.

    So we must get it from food or supplements.

    The top vitamin C fruit sources are citrus fruits, strawberries, and the tropical fruits pineapple, papaya, and kiwi.

    The best vegetable sources are peppers of all kinds , tomatoes, and cruciferous vegetables .

    But typically these foods contain less than 100 mg per serving.

    So, you have to regularly eat a lot of these foods to meet the amounts considered therapeutic, generally 500 to 1,000 mg per day.

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    Can Anxiety Cause Hallucinations At Night

    Since anxiety creates stress, and stress can cause hallucinations, they can occur anytime, including at night. Furthermore, stress can cause problems with sleep. Sleep problems can cause hypnagogic and hypnopompic hallucinations hallucinations when transitioning from wakefulness to sleep and from sleep to wakefulness.

    B Vitamins Create Feel

    Some of the B vitamins are required for the production of neurotransmitters essential to the ability to relax and maintain a positive state of mind.

    Vitamin B6

    Vitamin B6 is utilized in the synthesis of the stress hormones epinephrine and norepinephrine.

    This means that when youre stressed, there is less B6 available to perform its other functions.

    For instance, vitamin B6 is essential to the formation of the feel-good neurotransmitters GABA, serotonin, and dopamine.

    GABA

    GABA is the brain chemical associated with relaxation.

    When levels dip low, you may find yourself anxious, overstimulated, and overwhelmed, and youll find it hard to turn off your racing mind.

    Serotonin

    Serotonin is the happiness molecule.

    Low levels of serotonin are linked to negative thinking, anxiety, insomnia, depression, and seasonal affective disorder.

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    Dopamine

    Dopamine helps you get motivated and stay focused.

    A low dopamine level will push you to rely on stimulants like caffeine, nicotine, and sugar to get through the day, further adding to your stress.

    ” Many unhealthy habits that people gravitate to when theyre stressed and anxious alcohol, caffeine, smoking, sugar, and recreational drugs deplete nutrients as well.

    Vitamin B1

    Vitamin B1 is a necessary cofactor for the production of GABA and acetylcholine, the neurotransmitter of memory and learning.

    Vitamin B3

    Niacin also suppresses inflammation.

    Vitamin B5

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    Different Cultivars Affect Users Differently

    Why is it that two different individuals can sample the same cannabis cultivar and have two vastly differing experiences? Because each of our endocannabinoid systems is unique, and each cultivar is unique, there is no one-size-fits-all anxiety solution with cannabis.

    Each cannabis cultivar has different amounts of cannabinoids and terpenes, which all interact and contribute to the cannabis experience through the entourage effect. Terpenes are fragrant oils found in all living plants , and contribute to the distinctive character of each cultivar. Cannabis terpenes vary widely in aroma, from the skunky scents to pine and pepper. These oils interact with the human body, which contributes to the bodys regulation of mood, pain, pleasure, sleep, and appetite.

    In recent decades, scientists have investigated how cannabis interacts with human biology to influence a wide range of physical and mental conditions. This led to the discovery of a physiologic system known as the endocannabinoid system, which plays a vital role in human homeostasis.

    Does Your Stress Affect Your Dog’s Health

    SUPPORT: How can I help someone with anxiety and stress?

    According to the aforementioned study, your anxiety directly influences your dog’s stress. Researchers studied the relationship between 58 dogs and their owners, concentrating on hair cortisol concentrations . Cortisol is a hormone that people, dogs, and other animals release when stressed.

    The results indicated humans experiencing long-term stress had similar cortisol levels to their dogs. The conclusion was that dog owners can inadvertently pass their emotions and feelings to their dogs, resulting in a change in their dogs’ anxiety levels.

    Overall, the study appears to back up what many pet parents already knew. Dogs sense their owners’ feelings. Our emotions have a direct impact on our faithful furry friends.

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    When Is Anxiety And Stress Harmful

    Its possible for people who experience on-going anxiety and stress for a while to develop health issues. Over time, the anxiety and stress can take its toll on their health, making them more susceptible to issues, such as heart disease, high blood pressure, diabetes, depression and panic disorders.10

    Anxiety and stress can also become harmful when people develop thoughts about harming themselves or others. In these instances, they should seek medical help as soon as possible. The same applies to if their thoughts are getting in the way of being able to go about their day-to-day life.

    Anxiety and stress can be treated and there are many resources, strategies and treatments available to enable people to understand and manage their anxiety and stress levels.

    Determining How Much Water To Drink

    The ideal amount of water intake depends on your gender, age, weight, stress levels, exercise levels, climate, and health conditions.

    While there isnt a hard and fast rule regarding the exact intake, there is an average recommendation from the U.S. National Academies of Sciences, Engineering, and Medicine.

    • For children : Approx.1.18 liters or 40 ounces
    • For children : Approx. 1.6-1.9 liters or 56-64 ounces
    • For teenagers: Approx. 1.9-2.6 liters or 64-88 ounces
    • For men: Approx. 3.7 liters or 125 ounces
    • For women: Approx. 2.7 liters or 91 ounces
    • For pregnant or breastfeeding women: Approx. 2.3-3.07 liters or 80-104 ounces

    You should increase your fluid intake accordingly in case of the following circumstances:

    • Prolonged, intense workout sessions

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    What Is Dehydration

    Dehydration means that the body has lost more fluids than the amount taken in. It means that the amount of water in the body is lower than the level needed for body function.

    We lose a lot of water and fluids in urine and sweat, and even through respiration. While small drops dont cause major problems, they go unnoticed. Even a single percent below the optimal level of hydration can affect mood, disturb concentration, and induce a headache.

    Since our heart and our brain have more water than the rest of the body, staying hydrated is crucial. It is ideal for us to be our best physically and mentally, is it not?

    When To Seek Help

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    If youre having thoughts about harming yourself or others, you should seek immediate medical help. Stress and anxiety are treatable conditions and there are many resources, strategies, and treatments that can help. If youre unable to control your worries, and stress is impacting your daily life, talk to your primary care provider about ways to manage stress and anxiety.

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    Curious About Trying Essential Oils For Anxiety And Stress Relief Here Are Several Expert

    According to a 2012 study, lavender essential oil has been shown to help treat symptoms of anxiety and depression. This might be due to how it impacts the limbic system of the brain, which controls your emotions. Research has also shown that inhaling this essential oil can significantly reduce anxiety levels, says Dr. Gandhi. It can be applied topically, or used with a diffuser or humidifier.

    Bergamot oil, which comes from bergamot oranges and thus has an energizing citrusy scent, has been shown to improve mood and reduce symptoms of anxiety, according to research. It can be used with a diffuser or humidifier.

    If youre pregnant and hoping for a Zen birth experience, a 2015 study suggested that orange essential oil may help lower feelings of anxiety during labor. Use this one with a diffuser.

    The menthol content in peppermint oil has been shown to help relieve tension and discomfort, which can in turn help you feel more calm and relaxed. Try it with a diffuser.

    Frankincense comes from the resin of the Boswellia tree. Massaging a blend of this oil in combination with bergamot and lavender oils helped to relieve anxiety, depression, and pain in terminal cancer patients in a 2008 study.

    Similar to lavender, myrrh essential oil may help you feel relaxed and less stressed in general. It is best used with a diffuser.

    Chamomile isnt just a relaxing tea that can help you sleep. The oil can also have the same calming effect if added to an aromatherapy diffuser or hot bath.

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