Everyone feels anxious at some point or another. However, when it becomes persistent and overwhelming that you can’t function normally even in everyday tasks, then anxiety becomes a major problem
About 18% of American adults are affected by anxiety disorders each year. Some of the symptoms include heart palpitations, agitation, nervousness, an uneasy feeling, and in severe cases, hyperventilation and panic attacks.
Medication is helpful in dealing with anxiety but if you would rather go the natural route, there are plenty of things that you can do.
Here are five natural ways to relieve anxiety.
Exercise is a great way to burn off extra energy. When you can’t think straight, you’re worried, and not feeling yourself, go for a run, play a physical sport, or hit the gym. In a 2015 review that involved 12 randomized controlled trials, researchers revealed that exercise may be a treatment for anxiety.
It is also widely known that regular exercise is good for your physical and emotional health. When you exercise, certain hormones and neurotransmitters are released by the body, such as endorphins.
Endorphins are chemicals that act similar to morphine, in the way it reduces perceptions of pain. It is also credited for the euphoric feeling of the “runner’s high” that joggers get when they run. The natural chemical has also been likened to a sedative in the body, helping to improve sleep and reduce stress.
Mindfulness meditation has been getting increasingly popular in therapy. A 2010 review suggests that medication can be highly effective for people with problems associated with mood and anxiety.
The main goal of meditation is to remove chaotic thoughts from your head and replace them with calming and soothing visualizations and thoughts. In a research from John Hopkins, it is revealed that 30 minutes of daily meditation can help alleviate symptoms of anxiety.
- Improved Sleep
Difficulty sleeping and staying asleep is a common problem for people who suffer from anxiety. And when you lack sleep, it can also exacerbate feelings of anxiety, causing a vicious cycle.
When you’re feeling incredibly anxious, you must make sleep a priority. If you’re feeling fatigued or overwhelmed in the afternoon, never underestimate the benefits of a 20-30 minute power nap. You must also try to sleep and wake at the same time each day as the body responds well to a routine.
In addition, you can make sure your room is dark and cool to promote deep sleep; and do not drink caffeine, eat large meals or smoke before bedtime.
Proper sleep not only makes you healthier, but it uplifts mood, reduces stress, and alleviates symptoms of anxiety.
- CBD Gummies
CBD gummies are a form of cannabidiol edibles that are easy to take, tasty, and a discreet way of ingesting CBD. CBD stands for cannabidiol and several studies suggest it has anti-anxiety effects. It does this by altering the brain’s response to the neurotransmitter serotonin, which is credited for the feeling of happiness. Lower serotonin levels are associated with anxiety and other stress-related symptoms, which means there is good evidence that CBD can help alleviate symptoms of anxiety.
CBD gummies can be rather intimidating due to their association with cannabis. However, it’s helpful to note that CBD products don’t have any psychoactive effects. If you’re curious about the best CBD gummies for anxiety, this list of gummies might be helpful.
Aromatherapy is the use of soothing plant oils that are inhaled directly or added to a diffuser. Essential oils are said to help ease stress and anxiety and studies have shown that they can help you relax, boost your mood, reduce heart rate, and lower blood pressure. Aromatherapy is also known to help you sleep.
A 2012 study revealed that lavender is especially effective in reducing heart rate in the short term and help to ease sleep problems in the long run. This explains why lavender is one of the most popular aromatherapy oils, especially for first-timers.
The Bottom Line
Anxiety is a common condition. At some point in our lives, we will all feel a little nervous and worried, possibly with our hearts racing in worse cases. However, when it becomes a problem, such as anxiety affecting your everyday activities, you must do something to get much-needed symptom relief.
While medication is readily available and effective, it’s not always the best way to go. Natural anxiety relief is abundant and many options are available if you want to manage your condition without resorting to conventional drugs.