Anxiety is a mental health issue that is suffered by many. It is a natural emotional response spotlighted by feelings of tension, worried thoughts, and physical changes like increased blood pressure. These feelings are often triggered by stress or uncertainty.
According to statistics, almost one in five adults in the US were diagnosed with an anxiety disorder.
Fortunately, there are ways to manage and even improve anxiety symptoms. From a healthy diet to yoga, here are nine proven, natural remedies that work.
1. Mindfulness and Meditation
Among the most effective methods for reducing anxiety are mindfulness and meditation. If you’re dealing with an incessant stream of anxious thoughts, these techniques – with regular practice – help foster a sense of calm and clarity. This allows you to respond to stressors more thoughtfully rather than reactively.
To get you started with mindfulness and meditation practices, here are some beginner tips and techniques:
- Begin with short, ten-minute sessions daily.
- Use guided meditations. Helpful guidance is available through apps and online videos.
- Minimize distractions by creating a quiet, comfortable space.
- Build a routine by practicing at the same time each day.
- Find what style works best for you. Mindfulness, body scan, loving-kindness meditation, etc.
- Incorporate mindfulness into your daily activities
2. Regular Physical Exercise
As you know, regular physical exercise comes with a range of benefits – and that includes helping to reduce anxiety.
There are various reasons why this is the case. Firstly, it stimulates the release of endorphins, and these natural mood elevators are key in reducing stress levels. Exercise also helps in regulating the body’s stress hormones like cortisol. Additionally, pent-up energy and tension can be released constructively through physical activity.
As it enhances your overall mood and reduces anxiety symptoms, regular exercise – whether it’s a brisk walk or an intensive workout – can significantly improve your mental health.
3. Herbal Supplements
It’s not hyperbole to say that herbal supplements have been used for centuries to ease anxiety symptoms. Popular, effective herbal supplements include:
- Ashwagandha: Reduces cortisol levels, which is known for its stress-reducing properties.
- Chamomile: Contains calming properties that promote relaxation.
- Lavender: Known for its soothing scent that aids in relaxation and stress reduction.
- Valerian root: Helps in calming the mind and is often used as a sleep aid.
- Passionflower: Can increase gamma-aminobutyric acid (GABA) in the brain, supporting relaxation.
Just remember to approach any herbal supplements with care. As they can adversely interact with medications, it’s wise to consult a healthcare professional before undergoing any supplement regimen.
4. Balanced Diet and Nutrition
A balanced diet plays a vital – and often overlooked – role in managing anxiety. Yes, a well-rounded diet is known for supporting physical health and losing weight. Yet, it also has a number of benefits for mental wellbeing.
For instance, nutrients like omega-3 fatty acids have been shown to reduce symptoms of anxiety. Magnesium-rich foods can help calm the nervous system. Complex carbohydrates, like whole grains, can stabilize blood levels. It’s not only about consuming more of the good stuff, either. Limiting caffeine and sugar, which can exacerbate anxiety symptoms, is also beneficial.
5. Kava Drinks
Extending on from a balanced diet, one option you should plan to add is the consumption of kava drinks. Kava, a beverage made from kava plant roots, is renowned for its calming effects. Traditionally consumed in Pacific Island cultures, kava acts on the brain’s neurotransmitters to promote relaxation and reduce anxiety.
Although best known in the Pacific Islands, kava drink products are gaining popularity across the United States. Some of these products are also taking it a step further, combining kava with other natural ingredients like damiana and l-tyrosine to further enhance the positive effects gained. The result is an even more powerful tonic for the fight against anxiety.
6. Aromatherapy and Essential Oils
Aromatherapy, when using essential oils, is a holistic method to alleviate anxiety. It is believed these essential oils, extracted from plants, positively interact with the brain’s limbic system. This, in simple terms, helps to influence emotions and stress levels. Lavender oil is acclaimed for its relaxation properties, while bergamot and frankincense are said to help reduce stress and improve your mood.
Inhalation, baths, massage therapy – there are various ways to introduce essential oils into your routine. For those exploring alternative ways to unwind, visiting a cannabis lounge can offer a modern and relaxing environment to complement your aromatherapy practices. It’s a gentle, non-invasive way to enhance emotional wellbeing and promote a sense of calm.
7. Yoga and Tai Chi
Yoga is a popular activity which delivers a host of benefits. It can boost strength, flexibility, and balance. It’s able to relieve back pain and ease arthritis symptoms. Yoga is also known for improving mental health, where it can reduce stress hormones and increase body awareness – all of which are beneficial for lowering anxiety levels.
Although not as widespread, tai chi, a Chinese martial art, also enhances mindfulness and provides a holistic approach to managing anxiety. It functions with slow, deliberate movements and a focus on breath, which again improves both physical flexibility and mental resilience.
8. Breathing Techniques and Relaxation Exercises
As you can likely gather from the previous suggestion, another effective tool for managing anxiety is breathing techniques. Techniques like deep belly breathing or the 4-7-8 method are able to activate the body’s relaxation response, which counteracts the stress response.
When these techniques are combined with relaxation exercises, the positive effects are further promoted. With progressive muscle relaxation, where you tense and relax different muscle groups, this reduces physical tension and mental anxiety. It all leads to greater calmness that, ultimately, reduces anxiety.
9. Cognitive-Behavioral Therapy
Cognitive-Behavioral Therapy (CBT) is a therapeutic approach that is used in a wide variety of areas. One such area is treating anxiety disorders. CBT involves identifying and challenging negative thought patterns and beliefs that contribute to anxiety. It teaches practical skills to change your way of thinking, as well as behavioral responses to stress.
Techniques such as exposure therapy and problem-solving can be part of the process. By addressing the underlying cognitive aspects of anxiety, CBT delivers lasting tools for managing symptoms and improving mental health.
The remedies above promote relaxation, improve mood, reduce stress hormones, and foster a positive mindset. The result: it enhances your overall mental wellbeing, including feelings of anxiety.
