8 Natural Remedies for Stress and Anxiety

August 28, 2019

According to Gallup’s 2019 Global Emotion Report, people are more nervous and anxious than ever. In the United States, 55% said they felt pressure the day before. Studies have shown that anti-anxiety prescription drugs have been rising for the decade before 2010. It is speculated that these numbers will increase in the number of available in the next decade.

Why are people so stressed? There may be countless reasons. Some literature points out general things such as increasing expectations and less community awareness.

No matter what your root cause is, there are natural remedies that can help you avoid the harmful effects of chronic stress. These nine natural treatments of anxiety and stress can help you find peace and increase your overall health and well-being.

  1. Regular sleep is sufficient
    A study of salaried workers aims to find a link between sleep deprivation and perceived stress. The researchers found that workers who sleep less than five hours have a higher sense of stress.

Sleep can enrich your body and mind. Even the slightest sleep deprivation can affect mood. Studies have shown that most Americans will be happier and healthier if they sleep an extra 60 to 90 minutes a night. Studies have also shown that stress can affect the ability to fall and stay asleep, which presents a cyclical challenge: If you are too nervous to sleep but lack of sleep leads to more stress, what do you do?

According to the National Sleep Foundation, natural treatments to reduce stress before you play pillows include deep breathing, meditation, avoiding screens (such as phone, computer, TV), and taking a hot bath before going to bed. Or shower. Develop a regular sleep schedule, train your body to go to bed and wake up at the same time every day, which can also help you fall and stay asleep, which can reduce stress regularly.

  1. Reverse time flight perception
    Although there is no change 24 hours a day, as you get older, you will feel that time will increase. Biochemical studies have shown that the release of dopamine, the chemical messenger involved in the rewards and the major neurotransmitters involved in time processing, begins to decline after the age of 20. This makes time seem faster and often causes feelings or symptoms of stress and anxiety because you don’t think there is enough time to do everything.

By practicing stress management, there are several ways to reverse this perception through natural healing of anxiety.

You can reduce your activity during the day.
You can break the routine and experience new things – especially pleasant things – to force your brain to learn new things. The extra processing time makes you feel as if time has slowed down, so you can reduce stress.

  1. Eat more decompressed food
    When you feel nervous or anxious, your hormones will make you crave and eat a lot of unhealthy foods, such as sugary desserts. Instead, eat foods that contain healthy fats – avocados, eggs, walnuts, chia seeds, olives and salmon. A study of medical students showed that increased intake of omega-3 fatty acids in foods such as salmon and walnuts can reduce anxiety.

Foods rich in vitamin C (eg, citrus fruits, broccoli, red peppers), complex carbohydrates (such as whole grains, vegetables, fruits) and magnesium (such as spinach and other green leafy vegetables, nuts, seeds) can also help stabilize Emotions and provide relief from stress.

  1. Personally socialize
    People with depression also have anxiety disorders, and vice versa. A study of people aged 50 or older concluded that frequent face-to-face social interactions with friends and family are equivalent to reducing the symptoms of depression. It did not stop the end of the interaction in real life. The same study found that the positive benefits of regular personal relationships lasted for many years. The researchers pointed out that digital communications – such as text, email, social media, FaceTime and phone – would not produce the same effect.

Put down your phone and go see your friends and family to get the benefits of reducing anxiety.

  1. Go all out and practice thanksgiving
    Writing can be a useful form of treatment. And you don’t have to be a professional writer. The diary is not about beautiful grammar and punctuation, but a well-designed transitional sentence. It’s about getting into the moment, taking your thoughts and feelings out of your head/body and putting them on the screen or on paper. This may seem like a 20-minute, full-time exercise, write down the reasons for your stress and anxiety, and how it makes you feel. Or, it can be a regular Thanksgiving Diary exercise where you list things you are grateful for, or write down letters, emails or texts from people who thank you in your life.

Nearly 300 adults – most struggling with anxiety and depression – seek mental health counseling at the university and are recruited to participate in a study. Everyone was consulted and treated; however, some participants were also asked to write a thank-you letter to a person three weeks a week. The researchers found that the group writing the Thanksgiving letter reported that the mental health after the study was better than those who had not written anything or just wrote down their thoughts and feelings about the stressful experience.

Neuroscientist and author Alex Korb points out that the brain cannot focus on both positive and negative information. Thanksgiving practice can train the mind to lock in the positive side.

  1. Pay attention to your day transition period
    Often, you may be overly concerned with key moments or events that fill your calendar: getting to work, attending meetings, having lunch with friends, exercising, and more. However, each of these moments is sandwiched between important transition moments – going to work and getting off work, going from the office to the restaurant, coming back, and so on. It is important to remember to practice stress management so that you don’t feel overwhelmed in these situations. The plan is suspended and appears at these transitional moments. Therefore, you often move from one activity or event to the next, with no buffering in between. There is no relief from one thing to another. It is not allowed to think and physically handle or restore what it has just done, and to prepare for the upcoming event, so it can trigger a stress response.

If you hold three face-to-face, back-to-back meetings in the same building, try to schedule them in 50 minutes instead of one hour so you can give yourself 10 minutes from one topic to another between each meeting. The theme is psychologically transitioned from point A to point B. On the way to and from work at the end of the working day, deliberately transfer the mentally from what you are doing to the personal things you are going to do for yourself and/or anyone you might see (eg, spouse, friend, roommate, child) ).

  1. Crack
    It literally laughs too much, your abdomen is sore, your eyes are running, and your face is sore. How did you get this kind of laughter? It depends on your decision. This may be your dry friend, and his sense of humor will shock you whenever you are around. It may be that the animals in the YouTube video did something ridiculous. Look for anything that triggers your laughter and often looks for it. Is natural therapy of anxiety better than this?

Laughter reduces the level of cortisol, the body’s main stress hormone. In addition, laughter releases endorphins, which are chemicals produced by the nervous system that can cope with pain or stress.

  1. Take a moment to think about things that bother you.
    Rejection is to give you some time to adapt to the painful situation. However, it is not intended to be a permanent resident in your mind. It’s important to recognize that when you feel stressed or anxious, you can implement strategies, such as the strategies detailed in this article, to remedy the challenge. Don’t forget your thoughts or numb your feelings. Invite them to participate.

Headspace is an application and blog dedicated to mindfulness and meditation. It points to creating a routine and scheduling time to think about how it affects you, rather than letting it accumulate and may create more stress and anxiety.

  1. Go all out
    There is ample evidence that physical activity, especially aerobic exercise, can alleviate stress and anxiety symptoms. Even a five-minute aerobic exercise can begin to reduce anxiety. Choose the sport of your choice and use it to solve your stress. Better yet, exercise outdoors. Studies have shown that spending 20 minutes in nature can lower your stress hormone levels, making them one of the best natural treatments for anxiety.

If you have concerns about stress and anxiety, please consult your health care provider first. If you agree to incorporate natural remedies into your overall health plan, try the above ideas to see which method is best for you.