Apply some natural remedies to tackle stress and anxiety
We live in a fast paced and competitive world where having to cope with stress and anxiety more common than ever. Getting a handle on them can be tricky. They’re often difficult to recognize and identify, because the constant feelings of nervousness and fears start to feel normal. If left that way, prolonged anxiety and stress can become chronic, leading to adverse long-term problems for our health, including impaired immune system, migraines, depression, diseases associated with inflammation and hypertension.
The following list we’ve assembled provides a variety of ways you can address anxiety and stress. Start restoring your mental and physical well-being!
Exercise is one of the best ways to reduce stress. Seemingly contradictory, creating physical stress in the body by exercising reduces mental stress. The benefits of exercise are even more effective in reducing stress by regular and routine exercises. People who exercise regularly, for some reason, are less anxious than those who do not exercise.
Reducing stress hormones
Working out reduces body stress hormones like cortisol and also helps the production of endorphin hormone. Endorphin is a chemical in the body that improves morale and acts like a natural stress reliever.
Improves sleep quality
Improved fitness can also do wonder for the quality of sleep, which can often be quite poor due to stress and anxiety.
Increasing the self confidence
When you are exercise regularly, you will feel more competent and self-confident, and this will increase your mental and physical health. Try to find a routine exercise or activity like walking, dancing, climbing or yoga that u really enjoy. Activities such as walking or jogging, which involve repeatedly a large group of muscles, have a clear effect on stress relief.
2. Try supplements
There are many dietary supplements that reduce stress and anxiety. Here are some that have beneficial effects in reducing stress:
Lemon balm or Warman Bo is a plant from mint family, which has been studied for anti-stress properties.
Omega-3 fatty acids
Researchers found that medical students who took Omega-3 supplements had a 20 percent reduction in stress and anxiety.
Winter cherry (Ashwagandha)
Winter cherries used in Ayurvedic medicine, which is ancient Hindi medicine, to treat stress and anxiety. Many studies have proven the positive effects of this plant.
Green tea has a lot of polyphenol antioxidants that their properties improve individual’s health. These antioxidants can cause stress and anxiety and increase serotonin levels in the body.
Valerian is famous for its sedative and sleeping effect. It contains valeric acid that changes gamma aminobutyric acid (GABA), resulting in stress relief.
Kava is a member of mint family that acts as a mental actuator. In the past it was used for its sedative properties, and today it is widely used in Europe and America due to its anti-stress and anxiety properties.
Note: Some of these supplements may interfere with the medication you are taking or, in some conditions, have side effects. If you are already taking a medicine, be sure to consult your doctor before using these supplements.
One way to reduce stress is writing. Writing down what makes you stressed is the first step. Following that, writing about what you are satisfied with and grateful for. As a result, the sense of appreciation can strangely reduce stress by directing your mind toward the positive things you have in life.
4. Decrease caffeine consumption
Caffeine in coffee, chocolate, tea and energy drinks can cause stress and anxiety in large quantities. People have different capacities for caffeine. Should you find that caffeine makes you nervous and anxious, think about decreasing it.
Extensive research has shown that consuming a decent amount of caffeine can be beneficial for health. However, that’s not the case for all people.
5. Chewing gum
One quick and effecient way to reduce stress is chewing gum. Researchers have shown that chewing gum is more successful in controlling the calmness of their minds and less stress.
One logical explanation for this is, that chewing gum causes the individual’s brain waves to become like those with calm mind.
Another reason is that chewing gum increases blood flow to the brain. A recent study showed that stress decreases more when people chew their chewing gums with more power.
6. Spending time with friends and family
Social support from friends and family can help us overcome stressful situations. One study concluded that the specific times women spend with their friends and children can release oxytocin, which is a natural anti stress. This is called “Tend To Be friend.”
Keep in mind that both women and men both need the benefits of friendship. Studies have also shown that men and women who are less involved in social relationships and have fewer friends are more likely to develop depression and stress.
7. Don’t procrastinate
Another way to get control over stress is to set your priorities and stop postponing things. Lagging behind can cause stress and negative health effects and reduce sleep quality. To rectify, prepare a list of things and classifying them according to priority. Set goals for yourself and focus your attention checking them off the list.
8. Take a yoga class
Yoga has become an effective method in reducing stress and a great sport for all ages. Despite having numerous styles, Yoga pursues a single goal; effective communication between the mind and the body.
Additionally, research concludes that yoga can enhance morale and even act as an anti-depression to treat depression and anxiety. Yoga can help reduce cortisol, blood pressure and heart beats, and increase gamma aminobutyric acid (GABA), a type of neurotransmitter that decreases with moral conditions.
9. Light up some scented candles (aromatherapy)
Aromatic candles can reduce feelings of anxiety and stress. Some types of fragrances are particularly calmative, which we’ve references to here. You can use these perfumes with burning oils or other methods.
Orange or orange blossom
Laughter doesn’t always come easy when you are under stress. Moreover, laughing is good for your health and can help reduce stress in several ways.
-Relieve stress response
-Relieve nervous tension by relaxing muscles.