Do you face nervousness, agitation, tension, a racing heart, and chest pain? If yes, then you are also suffering from stress and anxiety. In fact, anxiety is among the most common mental health issues that people suffer.
What is Anxiety?
It is the feeling of uneasiness, fear, and insecurity when in reality there is nothing to be afraid of. Fear normally disappears after the danger is gone, but anxiety persists without any apparent danger. But when the fear-provoking situation is long-lasting, then it causes harm to the body. It leads to medical problems when it is persistent and interferes with normal daily activities or harms physical health.
Its Causes:
Anxiety can vary from a mild, nagging feeling to extreme panic. It can start with a difficult or painful experience. It can also be brought on by the use of alcohol or drugs, too much coffee, or certain medicines. It might also be a symptom of depression or other mental illnesses.
Symptoms:
The symptoms of anxiety are flushing, sweating, shortness of breath, rapid breathing, or a feeling of choking. There could be trembling, frequent urination, dry mouth, nausea, vomiting, diarrhea, or constipation. Tension, inability to relax, irritability, difficulty in concentrating, sleeplessness, or sexual difficulties may also take place.
Natural & Home Remedies to Reduce Stress and Anxiety:
1. Exercise:
Exercise is a great way to burn off anxious energy. It may also help with anxiety caused by stressful circumstances. Doing regular exercise is good for your physical and emotional health. You may experience anxiety relief for hours after working out.
2. Avoid Smoking:
Smoking when you are stressed is a quick fix that worsens anxiety over time. According to research the earlier you start smoking, the higher your risk of developing an anxiety disorder later. Nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.
3. Meditation:
Meditation is known for relieving stress and anxiety. It helps to slow racing thoughts, making it easier to manage stress and anxiety. Meditation styles include mindfulness and meditation during yoga, which may help. Meditation removes chaotic thoughts from the mind and replaces them with a sense of calm and mindfulness of the present moment.
4. Eat Healthily:
Stay hydrated, eliminate processed foods and eat a healthy diet rich in complex carbohydrates, fruits and vegetables, and lean proteins. Low blood sugar levels, dehydration, or chemicals in processed foods such as artificial flavorings, artificial colorings, and preservatives may cause mood changes in some people. A high-sugar diet may also impact temperament.
5. Avoid Caffeine & Alcohol:
Caffeine may cause nervousness and jitters. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. Cut back or avoid diet pills, chocolates, tea, and some headache medicines to reduce anxiety is the best.
6. Herbal Teas:
There are many herbal teas that promise to help with anxiety and ease sleep. Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.
Start drinking white, green, and black tea, it is the medicine to reduce anxiety. A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.
7. Herbal Supplements:
Many herbal supplements claim to reduce anxiety. Consult your doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.
8. Take Proper Sleep:
Insomnia is a common symptom of anxiety. Avoid reading, using the phone or watching television in bed. Stop tossing and turning in bed if you can’t sleep, get up and go to another room until you feel sleepy. Avoid large meals and nicotine before bedtime. Also, keep your room dark and cool. Go to sleep at the same time each night.
9. Aromatherapy:
According to studies aromatherapy, helps you relax and sleep. It boosts your mood and reduces heart rate and blood pressure. Aromatherapy uses fragrant essential oils to promote health and well-being. The oils may be inhaled directly or added to a warm bath or diffuser
You can also use these oils to help you relax further:
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Bergamot
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Lavender
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Clary sage
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Grapefruit
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Ylang ylang
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Cannabidiol (CBD)
10. Writing:
Writing before bedtime is the best way to express your anxiety. This method of expression can make anxiety more manageable. Some research suggests that journaling and other forms of writing can help people to cope better with anxiety.
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