Relieve Your Anxiety With These 7 Natural Remedies
Don't stress, we've got your back with these easy tips to relieve anxiety!
Millions of people struggle with anxiety, in fact, it's the most common mental illness in the United States, affecting 18% of the population . Many people turn to prescription drugs to relieve their symptoms, but there are also many natural solutions like lifestyle adjustments or adaptogens that can help. These natural solutions can be implemented alongside your medication, or on their own. Sometimes these natural remedies work better than the pharmaceuticals themselves so make sure to give them a try first! These natural remedies will not only help with anxiety relief, but they also provide an array of other various health benefits for your mind and body! So what have you got to lose? Keep reading to learn 7 easy tips and tricks to relieve your anxiety symptoms and provide other holistic benefits, naturally.
If you're feeling anxious or stressed out, try meditation! Spending even a few minutes in meditation can restore your calm and inner peace. There are many different ways to practice meditation whether it be through simple everyday mindfulness, or finding a quiet place and repeating a mantra - find what works for you!
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being by releasing endorphins. Any bit of exercise as simple as a short walk will help, but to make your exercise an even more powerful anxiety reliever, make sure to practice mindfulness during the workout. Focus on the feeling of your body and stay in the present moment. You not only will feel better during your exercise, but you should feel relief after your workout as well.
Aromatherapy through the use of essential oils can be an effective way to relieve anxiety. A 2014 study published in the journal Biomedical Research International proved that aromatherapy can be effective in reducing levels of depression, anxiety, and stress. Different oils can have different benefits so try out a few or a blend until you find out what works for you!
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4. Change Your Diet
Gut health and mental health go hand in hand. Did you know that about 95% of serotonin receptors are found in the lining of the gut? No wonder your diet has such a big impact on your mental health. According to Harvard Health Publishing, a diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. Eliminate processed and refined foods and stick to more greens and healthy fats! Some foods like asparagus or cashews, for example, are known to reduce anxiety - click here to see more anxiety-relieving foods. Incorporating more of these healthy foods into your diet will help reduce anxiety and increase your overall mental and physical health.
If you need a resource to help guide you through your detox and diet change, we can't recommend the book Healthy Gut, Healthy You more. Written by clinician and researcher Dr. Michael Ruscio, this book will explain how your gut health plays an imperative role in your overall health, and will provide practical diet and lifestyle advice to support your gut health and get you feeling better than ever!
5. Natural Supplements
Natural or herbal supplements are a great option for you if you're looking for quick, effective anxiety relief without prescription pills. For example, a natural supplement like Virtue's Anxiety + Stress Relief Formula, starts working to relieve your anxiety symptoms in as little as 30 minutes. Virtue's supplement contains clinically effective natural ingredients, like lavender oil and lemon balm extract, that help promote a calm mind and relaxed body while maintaining mental alertness.
6. Breathing Exercises
Breathing can be an easy and effective technique you can use to relieve stress or anxiety anywhere and anytime. There are different breathing techniques you can use, one popular one is called square breathing. Square breathing helps regulate the amount of oxygen and carbon dioxide in our bodies, which can often be out of balance when anxiety is at play. Square breathing involves breathing in, holding the breath, exhaling, and holding it again — all for four counts apiece.
Another technique is 4-7-8 breathing, in which you inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This requires you to breathe out more than you're breathing in, which will slow down your heart rate and calm your thoughts. Furthermore, simply focusing on your breath and placing all concentration on your breathing will help calm your mind and bring you back to the present moment.
7. Get A Good Night's Sleep
This one seems simple, but it's so important. Studies have shown that people who experienced more deep sleep at night had the least anxiety the following day. With anxiety and sleep often butting heads, it can turn into a vicious cycle if you get out of a good sleep pattern which in turn makes you more anxious, in turn making it harder to sleep. Try getting into a habit of going to bed at the same time (early enough for you to get at least 8 hours of sleep), and create a bedtime routine that you stick to every night. If you're having trouble falling asleep, try drinking some hot chamomile tea, or try one of the breathing exercises listed above.
Let's Keep the Conversation Going
Have you tried any of these natural remedies? What works best for you?