Stress is one of the most familiar problems in the modern society due to high rates of people’s work load. High demands for performance immersed along with stress and unhealthy diet and sleep patterns have resulted in increased incidence of anxiety disorders. While there are chemical drugs available to cure the problem, more and more individuals are inclining towards organic ways to handle anxiety. Here, we learn five helpful natural approaches to anxiety relief and how to lead a stress-free life.
1. Herbal Remedies
Herbs have for a long time been known to cure different diseases like anxiety. Some of the most effective herbs in treating anxiety include:
a) Chamomile:
Chamomile is one of the most consumed herbal tea with reputation of having calming effects. It contains an antioxidant compound known as apigenin and it was established that apigenin has an anxiolytic effect. In addition to that, chamomile tea if taken before going to bed enhances the quality of your sleep and relieves anxiety.
b) Passionflower:
There is also evidence that passionflower also has anxiolytic effect among the herbal remedy. Alprazolam is well used to treat generalized anxiety disorder, insomnia, and other stress-related disorders. Drinking passionflower tea or using passionflower supplement may lead to a decrease in anxiety levels and increase overall well-being.
c) Valerian Root:
One among these herbs being Valerian root that is particularly used to to cure insomnia and anxiety related issues. It achieves this by raising the quantity of gamma-aminobutyric acid (GABA), a chemical responsible for diminishing brain activity, in the brain. Drinking the tea made of the root of this plant or taking the Root of Valerian supplements can contribute to lessening of the signs of anxiety and enhancement of the quality of sleep that a person has.
2. Aromatherapy
Essential oil therapy entails the application of oils derived from plants with the intention of achieving relaxation therefore eliminating anxiety. Some of the most effective essential oils for anxiety include:
a) Lavender:
Lavender oil has been identified to have so many benefits when it comes to aromatherapy, such as calming. Stefen, (2002) reported that the plant has anxiolytic values and is efficient in managing stress and anxiety. Lavender oil can be used through a diffuser, can be applied directly to the skin mixed with a base oil or in the bath.
b) Bergamot:
Bergamot oil is extracted from the rind of the bergamot orange fruit and was acknowledged to have anti-anxiety and antianxiety effects. Self-hypnotic induction can help to decrease symptoms of anxiety and increase relaxation. The bergamot oil can be smelled easily when put into a diffuser or put some drops into the bath tub.
c) Ylang-Ylang:
Ylang–Ylang Essential oil is obtained from the flowers of ylang- ylang tree and has demonstrated anti- stress and anxiolytic effects. It may also make a contribution to decreasing anxiety signal and inculcate more relaxation. You can apply it by putting it in a diffuser, or even directly applying a few drops to your bathtub.
3. Exercise
Physical activity in general makes an excellent natural remedy for anxiety. It also allows them to let of endorphins which are natural mood elevators that can assist in lessening the symptoms of anxiety. Some exercise options for managing anxiety include:
a) Walking:
Aerobic movement such as walking may also be of great benefit to the anxious individual. There is no need of exercising any equipment and you can perform it anywhere. Walking is recommended to be done for at least 30 minutes a day to help to address anxiety and uplift mood.
b) Yoga:
Yoga is a system of exercises, which involves mirror movement, controlling of breath, and exercises in the sitting position. It can indeed have an impact on anxiety symptoms by making the brain and the human body to relax. Yoga can help out a lot with many aspects of mental health and growth in daily life.
c) Swimming:
Exercising in general and particularly swimming could be helpful in operationalizing the reduction of symptoms of anxiety. It is a good way of increasing the cardiovascular endurance and creating relaxation. An ideal amount of exercise on a daily basis for people suffering from anxiety is at least 30 minutes of swimming.
4. Mindfulness and Meditation
Two further non-pharmacological treatments of anxiety are mindfulness, and meditation, which presupposes to concentrate on the present. Some mindfulness and meditation techniques for managing anxiety include:
a) Mindful breathing:
Therefore, mindful breathing entails paying much attention to your breath and the feelings each time you breathe. It helps to down play the symptoms of anxiety and helps one to relax. Use mindfulness of breathing for 5-10 minutes every day to reduce your level of anxiety.
b) Body scan meditation:
Body scan meditation means that you have to pay attention to some part of your body and try to feel anything that is tight or tense. Some kinds of music of the three can pay a role in decreasing the experience of anxiety due to relaxation and decrease in tension. It is recommended to spend 10-15 minutes with body scan meditation every day to reduce anxiety levels.
c) Loving-kindness meditation:
Loving-kindness meditation is the practice of directing your thoughts towards love and good will for yourself and others. It might also be of value to decrease symptoms of anxiety because it may lead to positive emotions as well as stress decrease. You can attempt to use loving-kindness meditation for 5-10 minutes in a day to help overcome anxiety.
5. Nutrition
Dietary changes are effective interventions when it comes to treating anxiety disorders. There are foods that may be beneficial for conquering anxiety signs and months, whereas there are foods that may worsen an anxiety state. Some anxiety-reducing foods include:
a) Foods rich in vitamin B:
Vitamin B is required to produce serotonin which is a hormone that helps to control moods. Some of sources of vitamin B include whole grain products, legumes, nuts, seeds, lean meats and any other food product containing protein.
b) Foods rich in magnesium:
Also, it plays a significant role in creating GABA – a hormone that tames your brain and makes you relaxed. As for magnesium, it is found in large amounts in green vegetables, nuts, seeds, and whole grain products.
c) Foods rich in omega-3 fatty acids:
Omega-3 fatty acids are particularly important for proper brain function and to lower inflammation. Other foods that have omega-3 fatty acid are fatty fish; flax seed; chia seed; and walnut.
Finally, anxiety is an impairment that is experienced by millions of individuals across the globe. Nevertheless, there are several natural remedies one may take that will help to deal with anxiety and ensure that one gets a chance to relax. When the following remedies are included in everyday practice, you possess more power over anxiety and benefit from better health. Always seek the advice of your doctor first if you are intending to try out any new treatment for any existing condition or if you are on any other medication.
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