Anxiety is a disorder that affects more people than any mental health disorder in the United States. Although this may seem shocking and scary, a lot of research is being done to help treat this disorder. There are many hardcore methods such as prescriptions and doctor visits. However, there are natural and lifestyle-changing methods that can have almost the same effect. Below is a list of 10 of the most effective, natural ways to relieve anxiety during the day.
- Drink chamomile tea.
A great study was done by the University of Pennsylvania Medical Center. They found that people with anxiety disorders, who took chamomile supplements for eight weeks, had a significant decrease in their anxiety levels. This is due to the two chemicals found in chamomile. These are apigenin and luteolin, who both promote relaxation. It is recommended to drink three cups of tea a day. Another option is to follow the directions for a chamomile supplement that can be found at your local health food store.
- Breathe in lavender.
In a recent study, it was shown that people who received lavender drops on their skin, compared to other essential oils, had a more upbeat attitude and felt less anxious. This was also proven true in another study where people who sniffed lavender before an MRI, appeared less anxious than those who hadn’t. Lavender is a great “pick-me-up” during your day when you are feeling anxious. You can sniff lavender, apply it to the skin, put a few drops on your pillow or in the bath, as well as putting a few drops in boiling water and letting the steam rise to your face (This is also great for your skin!).
- Expose yourself to direct sunlight 15 minutes a day.
This is a great way to increase vitamin D levels naturally. Vitamin D has been known to decrease stress, anxiety and depression naturally. It is also more beneficial to take a walk in a quiet area during this time. A study in Japan showed that those who took a walk through a quiet forest had considerably less stress hormones than those who walked in a city-like area. Likewise, being in the warmth and light of the sun has been known to bring about a more positive mood on its own.
- Get 20 minutes of exercise a day.
Exercise will not only increase your confidence and health, it also plays a huge role in mental health. When you exercise, your body becomes flooded with endorphins that produce an extreme increase in positive mood. Body heat has also been shown to alter circuits and increase proper functioning of the brain and the neurotransmitter serotonin.
- Take a bath with Epsom salt.
A hot bath has always been known to increase relaxation and as stated above, increased body heat can also affect the mood positively. However, try stirring in some Epsom salt next time you are ready for a nice soak. The magnesium sulfate in the Epsom salt has been shown to decrease anxiety while lowering blood pressure naturally. Don’t forget to add a few drops of lavender to really unwind the anxious mind.
- Cut out caffeine.
Caffeine has been shown to make the brain work more rapidly, increase alertness, increase energy, and overall, make anxious people more anxious. If you do not believe you can give up caffeine completely, try cutting down your intake and see if you notice a difference. There are also many other healthy options that have less caffeine and do not provide the same “jittery” effect coffee and energy drinks do, such as green tea.
- Try meditation.
Meditation was originally a Buddhist practice that has now been incorporated into mainstream therapy. Although there are many techniques, the simplest form is called Mindfulness Meditation. This can simply be as long as you would like and performed anywhere you please. All you have to do is close your eyes and only focus on the present moment. Allow your brain to shut off any past or future expectations or thoughts and only focus on what is happening in that single moment. This nice “brain break” has been shown to increase productivity throughout the day and can help balance your thoughts while managing anxiety levels.
- Try a CBD supplement.
Cannabidiol, or CBD, is a major non-psychotomimetic compound of the Cannabis Sativa plant. It provides many benefits similar to that of Cannabis, but contains no THC. Therefore, CBD is completely legal in all 50 states. CBD has been shown to carry neuroprotective and neurogenic effects as well as anxiolytic effects in humans and animals. CBD is currently being used to treat many mental and autoimmune disorders and is currently being tested for its anti-cancer properties. However, the most thought provoking and research-based facts have been shown in the treatment of relieving anxiety and symptoms such as promoting relaxation of the brain and central nervous system, decreasing heart rate and blood pressure, while increasing cognitive abilities. If you or a loved one are interested in trying CBD, we have a great place for you to start your search. CBD is offered in:
- Try Valerian to help with sleep.
Valerian is an herbal supplement that works like a sedative. In Germany, this is the “go-to” sleep aid having even been approved by the government. It is best to try Valerian an hour before you plan on going to sleep. Valerian can be drank in tea form. However, most complain of the smell and prefer to take it in capsule form. This can be found at your local health food store.
- Give yourself credit.
You deserve it…
Because you are reading this article, you are more than likely aware that you or a loved one is suffering from anxiety. This may seem like a painful diagnosis but it is actually a beautiful thing. You have realized your emotional state which is the first step to getting better and managing your disorder. Give yourself credit for this and realize that things can only get better from here.