Experiencing stress can happen in two different ways, either gradually over time or suddenly all at once. Even individuals who are typically happy and emotionally steady are likely to feel stressed and anxious.
Anxiety disorders impact over 18% of adults in the United States annually. It is important to note that while anxiety and stress are closely connected, they are not identical. Anxiety is the body’s reaction to either acute or chronic stress.
The treatment of stress and anxiety often involves the use of medication and therapy, which can certainly be an effective and valuable approach.
However, not everyone finds these popular methods effective or sufficient for managing severe anxiety over an extended period. In such circumstances, you might consider exploring safe and efficacious natural remedies for stress and anxiety that can be integrated into your daily routine.
A healthcare professional would tell you
Each individual is unique, meaning that something that alleviates stress for one person may actually trigger anxiety in someone else.
It is advisable to consult your doctor beforehand to ensure that alternative remedies do not interfere with any medications you may be taking. In case your healthcare team has no concerns, you can try out all-natural remedies and explore the most suitable timings for using them. This is the only way to determine which strategies are most effective for you.
When thinking in a structured manner, the following text can be rephrased without altering its meaning: Using natural remedies alongside conventional medical therapies is typically considered safe.
In order to avoid any changes in the way antianxiety medications work, it is crucial to consult a doctor before experimenting with alterations to the diet and incorporating natural supplements. Additionally, the doctor might suggest alternative natural remedies that can be beneficial.
1. Journaling
Expressing anxiety can make it feel more manageable when finding a way to do so.
There is research indicating that engaging in journaling and other types of writing can assist individuals in managing anxiety more effectively. One instance of this is a study conducted in 2018, which discovered that journaling focused on emotions might decrease mental distress and enhance overall welfare.
2. Time management strategies
If an individual has a multitude of obligations simultaneously, they may experience feelings of anxiety. These commitments might encompass matters pertaining to family, work, and health. However, having a strategy in place for the upcoming essential task can alleviate this anxiousness.
By implementing effective time management strategies, individuals can decrease their anxiety levels. Additionally, breaking large projects into smaller, more manageable steps can assist individuals in completing them with reduced stress.
3. Exercise
Exercising is indeed a valid way to alleviate stress, despite not providing an immediate sense of relief. Engaging in a single exercise session can result in a decrease in cortisol levels and an increase in serotonin and endorphin levels, thereby enhancing one’s mood and reducing anxiety.
It is not surprising that 61% of U.S. adults have experienced significant weight gain since the start of the pandemic. Both immediate and long-lasting physical and mental advantages can be derived from exercise.
Please consider the following forms of exercise:
- Yoga. People who regularly practice yoga show
lower cortisol levels
- Boxing. Who says you need to run to get a runner’s high? Boost endorphins, release muscle tension, and take out all of your pent-up anger on a punching bag.
- Dancing. Aerobic exercise decreases tension, elevates mood, and relieves anxiety. So jam out to a new song in your room or join a group dance class. Beginners welcome.
4. Meditation
The practice of meditation is widely seen as the act of directing your attention towards the present moment’s surroundings or sensations, such as your breath or various types of noise (white, pink, brown, or black), in order to achieve a state of calmness and mental clarity.
Meditation, which has been utilized in diverse cultures over numerous centuries, serves as a well-liked and efficient method for diminishing stress and alleviating anxiety. Whether you opt to conduct your own meditation or rely on a guide, the latter of which can be particularly advantageous for novices, remains a choice.
Various forms of meditation exist, and among the most effective in alleviating anxiety are:
- mindfulness
- visualization
- reflection
- body scan
5. Progressive muscle relaxation
When it comes to a body scan, take some time to acknowledge the physical sensations of stress. You may observe a clenched jaw and tight muscles, as well as unintentionally holding your breath.
Progressive muscle relaxation is a technique in which you slowly constrict different parts of your body and then release the tension. In addition to reducing anxiety, muscle relaxation exercises can help improve sleep and lower blood pressure.
The more you practice progressive muscle relaxation, the more the benefits should increase.
6. Breathing
Similar to meditation, breathing exercises have the ability to reverse the physical effects of stress on the body, including increased heart rate, tense muscles, and high blood pressure. By engaging in deep breathing, a message is sent to the brain indicating the need to relax. Consequently, this state of physical relaxation results in a calm mental state, effectively quieting worrisome thoughts in the mind.
Strategic breathing techniques encompass:
- 4-7-8 breathing
- ujjayi breathing
- belly breathing
7. Sleep
The significance of sleep cannot be underestimated. It has an impact on every aspect of your health and overall state. Insufficient or poor sleep frequently results in irritability, mental fog, and stress.
The APA states that since the COVID-19 pandemic began, 67% of adults have reported experiencing shifts in their desired sleep patterns. Given the adoption of unconventional schedules and the absence of stable routines, this is not surprising.
Research indicates that effectively managing stress becomes significantly easier when individuals adhere to a consistent sleep schedule, regardless of whether it is a weekday or weekend, and ensure they get an adequate amount of sleep.
8. Aromatherapy
In order to relieve stress and anxiety, it is suggested that one can try inhaling calming plant essential oils. Different scents may have different effects on individuals, so it is recommended to explore different options. Some studies imply that lavender might be particularly beneficial for managing anxiety disorders.
9. Cannabidiol oil
CBD oil is derived from the cannabis plant and does not contain THC, which is the component responsible for the psychoactive effects. It is believed that CBD oil might have potential in treating anxiety, however, there is inadequate evidence to confirm or refute its medicinal value.
CBD oil can be easily obtained in various alternative healthcare stores without needing a prescription. Additionally, in regions where medical cannabis is permissible, doctors may have the authority to prescribe the oil.
10. Herbal teas
Herbal teas are often marketed as being beneficial for anxiety relief and promoting better sleep. While the act of preparing and consuming tea can have a calming effect for individuals, certain herbal teas have a direct impact on the brain, leading to a decrease in anxiety levels.
The findings from a small trial conducted in 2018 indicate that chamomile has the potential to modify cortisol levels, which is a hormone associated with stress.
11. Herbal supplements
Many herbal supplements, similar to herbal teas, assert to have the ability to decrease anxiety. Nonetheless, there is minimal scientific proof to validate these assertions. It is crucial to collaborate with a doctor who has knowledge about herbal supplements and their potential interactions with other medications.
12. Time with animals
Pets provide companionship, affection, and assistance. A study conducted in 2018 reaffirmed the benefits of pets for individuals dealing with various mental health conditions, such as anxiety. Although cats, dogs, and other small animals are favored by many, it is worth noting that individuals with allergies can still receive the benefits of a supportive pet even if it lacks fur.
Other treatment options
Treatment is warranted for chronic anxiety or anxiety that interferes with a person’s ability to function. When there are no underlying medical conditions, such as a thyroid problem, therapy is the preferred method of treatment.
Therapy is capable of aiding an individual in comprehending the causes of their anxiety. Additionally, it can assist in implementing constructive modifications to their lifestyle and overcoming traumatic experiences.
Cognitive behavioral therapy (CBT) is regarded as one of the most efficient treatments for anxiety. The objective is to guide individuals in comprehending the impact of their thoughts on their emotions and actions, and then replacing those reactions with more positive or constructive options.
CBT can be beneficial for individuals experiencing generalized anxiety as well as anxiety related to a specific matter, such as work or a traumatic event. Additionally, medication can assist a person in effectively managing ongoing anxiety. There are various groups of medications that a doctor may prescribe, including the following:
- antianxiety drugs called benzodiazepines, including Xanax and Valium
- antidepressants called selective serotonin reuptake inhibitors (SSRIs)
- sleeping medications, if anxiety interferes with sleep
It is important for individuals to adhere to the directions given by their doctor when using these medications, as they have the potential to cause serious and potentially life-threatening side effects. Natural anxiety remedies can be used as substitutes for or in addition to conventional treatments.
Side notes
Stress affects everyone, and at times, it can become overwhelming. If you believe that your anxiety is negatively affecting your overall physical and mental state, it may be beneficial to seek support from a medical professional or mental health expert. Consulting with them will assist you in determining the most suitable approach, which could involve therapy, medication, natural remedies, or a combination of these options.
