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Last Updated on July 28th, 2022
Nowadays, Stress and anxiety are common experiences for most of the people. Anxiety is followed with long-term stress and sure short decline in the overall health conditions. People of all age groups are prone to fall for anxiety and stress due to multiple reasons like pressure to perform, unexpected life changes, high sugar intake, alcoholism, experiencing stressful life events etc. Almost every single individual goes through the phase of depression at least once in a lifetime which can be a prolonged period or a short one. People who have anxiety issues often shows up signs of depression as well which sometimes makes it even more worse to deal with and difficult to treat properly.
Common symptoms of anxiety are nervousness, agitation, tension, chest pain, racing heart, high or low blood pressure, etc. We need to treat this with natural remedies to give a long term solution and address the root cause of the problem. Anti-anxiety medications are not the direct solutions, instead having a good well-balanced diet and using some essential oils for anxiety can give good results. You can notice the difference in your sleep patterns, energy levels and mood swings. Having a positive lifestyle change also brings in a solution for anxiety and stress.
Best part is that, these natural remedies do not have any side-effects on the human body and can be easily incorporated in daily routine life.
It is one of the best ways to release stress and anxiety and give you a balanced mind and body. It is one of the important things you can do daily to combat stress problems.
Physical stress on your body can relieve mental stress, seems contradictory but it works. Regular exercise can work wonders for you by putting an end to many health problems including anxiety and stress.
Few reasons to support that exercise helps in stress management:-
- Stress hormones: Exercise helps in reducing your body’s stress hormones — such as cortisol — in the long run. Endorphins, chemicals that helps in improving your mood, are released when your body does some workout. They act as natural painkillers.
- Sleep: With so much physical workout, sleep comes automatically to help your body recover from the extensive muscle stretch. Hence Exercise also improve your sleep quality, which was one of the cause of stress and depression.
You can do any type of workout, activity that you enjoy to avoid stress like walking, dancing, rock climbing, running, jogging, swimming, playing or yoga.
Having a clean and well balanced diet has no competition in beating the problem of stress and anxiety.
Several theories support that a good balanced diet helps in keeping a good joyful mood throughout the day and is directly related to human behavior and response. You can observe anxiety in people having too much calories and caffeine. Also poor diet results in many anxiety problems which include mood swings, fatigue, abnormal sugar levels causing High blood pressure or low blood pressure problems. Poor diet may also lead to obesity which further leads to stress and depression.
It is important to eat healthy fats, lean proteins and unrefined carbohydrates for a healthy mind and body. In some cases, supplements can also be beneficial to a healthier diet, these can boost your energy level and help you prepare yourself for the day. In order to improve the anxiety issues, remember to add vitamin B foods, magnesium rich foods and omega-3 foods to your diet plan.
Few items that should be part of your diet are:-
- Milk and milk products like curd, paneer and yogurt.
- Leafy green vegetables and fresh fruits like banana, berries and pineapple.
- Eggs and sea food
- Seeds (flaxseeds, chia seeds, hemp seeds and pumpkin seeds)
- Dry fruits and Nuts like walnuts, peanuts, cashew nuts etc.
- Healthy fats like coconut oil, olive oil, avocado etc.
- unrefined grains (like farro, quinoa and barley)
One specific dietary option that covers many of these bases and may actually influence anxiety is the keto diet.
High doses of caffeine which is found in coffee, tea and energy drinks can increase anxiety problems.
Different human body has different levels of thresholds on how much caffeine it can tolerate. It is always suggested to cut the caffeine in your drinks as much as you can. Too much of caffeine is not good for health.
Alcohol consumption is another reason behind stress and anxiety. The addiction of alcohol can cause high level of anxiety and depression which can deteriorate your health badly. It can also cause panic disorder and chest pains.
Some or the other form of regular physical activity in life helps you in keeping a good healthy energy level and controlled stress level. It also helps to improve sleep quality, reduce inflammation, boost confidence and ease stress and tension. Adding to this one can also start yoga and meditation for stress buster.
Sleeping at late hours and waking up late hours are also the reasons of stress and tension build up. Irregular eating habits also play important role in developing stress and anxiety issues.
Too much of sitting jobs and working on laptops continuously create high level of stress and depression at a later stage in life.
Avoiding all these in life and improving the sleeping habits and eating habits can help prevent stress problems.
A good 7 to 8 hours of sound sleep can help you get rid of stress and anxiety easily.
Yoga and Meditation
Yoga and meditation are 2 solutions that have great potential to reduce stress and anxiety and help you recover from that state of depression. It is popular among all age groups and is an easy way to help you overcome the anxiety issues. They help you treat the other effects of stress and anxiety as well like panic attacks, High BP and Low BP, chest pain etc.
Deep breathing exercise helps you control your mind and emotions thus helping you in making good decisions and avoiding stress from work.
The effect of yoga on mind and nervous system is really great and it thus helps you give relaxing state where you can think clearly and overcome anxiety and nervousness issues.
Use of some scented candles or room sprays can help you reduce your feeling of stress and anxiety.
Scents which have strong fragrance and which are especially soothing can help. Some of them are of the type:-
- Roman chamomile
- Orange blossom
- Using the scents to change your mood is called aromatherapy.
Essential Oils – Cannabidiol oil
There are different types of oil that can be helpful in stress release. One such oil is Cannabidiol (CBD) oil, which is a derivative of the cannabis plant.
But the thing to note is that- CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.” So it is safe to use this.
The Oil is readily available in healthcare shops. Research suggests that CBD oils is really useful is reducing anxiety and panic.
Sometimes listening to smooth and slow music can help you relax your mind and control the stress and anxiety issues. Music can have really good effect on your body and mind as it helps you control your mood.
Slow music or listening to some slow paced musical instruments can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some form of natural sounds like sound of waves, sound of blowing winds, sound of waterfall, sound of birds chirping, sounds of small squirrels etc are also very relaxing and help you control stress at many times. Meditation music is another good idea to help you overcome stress and anxiety.
Sometimes saying NO is very important to avoid stress. Taking up work forcefully or under pressure, results in building up of anxiety and stress. The stress to compete, or complete any form of work is very common in people nowadays.
Take control of your decisions that you think can cause stress and depression. One way to do this is to say NO when things are out of your bandwidth.
Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.
Laugh and spend time with Family and Friends
Laughing is the best medicine, as this is said and is very true as well. Try watching comedy shows, hanging out with friends and enjoying the company of your loved ones will surely help you. Moreover in long term effects, laughter can help in improving your immune system and also help in controlling mood swings.
Family time and friends’ zone are areas that helps you release stress without doing anything. Talking to your family and friends will help you attain some level of sensible decision making and finding solutions to your problems thus helping in avoiding situations that can create stress.
Any form of Positive physical contact can help release oxytocin and lower cortisol which can help lower blood pressure and heart rate, both of which are physical symptoms of stress.
Anxiety and stress are very common for human body to experience and they may happen due to any reason pertaining to your personal or professional life. There are many simple and easy ways to release the pressure that you feel and avoiding stress and anxiety problems. Take your mind away from the sources of stress and follow some meditation and yoga are often the simplest ways and they help you improve the overall work-life balance as well.
It is necessary to treat anxiety to avoid other major health issues that comes up along with it at a later stage. Problems like insomnia, high or low BP, headaches etc, can get worse if anxiety and stress are not treated. Anxiety is very much treatable with natural home remedies, lifestyle changes, medications and therapies.
But it is very much possible that a person may have to try multiple therapies, remedies before he finds the one that works for him. Different treatment works for different bodies and a doctor can help you determine the best options.
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