How To Treat Stress And Anxiety Naturally; When you’re feeling anxious or stressed, these strategies will help you cope:
- Take a time-out.Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep.When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
- Take deep breaths. Inhale and exhale slowly.
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved.Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety.Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone.Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
How To Treat Stress And Anxiety Naturally: Fitness Guidelines
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
- Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
How To Treat Stress And Anxiety Naturally: 7 Natural Herbs That Helps Fight Anxiety and Stress
In the documentary created by National Geographic and researchers from Stanford University, Stress, Portrait of a Killer, experts outline just how deadly stress can be. (Watch the documentary below.) The good news, though, is that there are numerous natural herbs and supplements that can reduce stress without causing as many (if any) side effects or other mental health conditions as many pharmaceutical psychotropic meds do.
Here are 7 natural anti-anxiety herbs for reducing anxiety and stress.
This amazing herb, related to ragweed, can be brewed in a tea or taken as a supplement, and it has been used for centuries to ease the mind and calm frazzled nerves. It has a mildly-sedating quality, and is often used for those having difficulty sleeping due to stress. In an eight-week study of 57 patients with anxiety disorders, researchers at the University of Pennsylvania Medical School reported that pharmaceutical-grade chamomile extracts 220mg daily) led to modest improvements compared with placebos.
Used for thousands of years to soothe the agitated mind, Ashwaganhda comes from Ayurvedic wisdom. Also known as winter cherry, Ashwagandha’s roots contain flavonoids and many active ingredients of the withanolide class. It is adaptogen, which means it helps us ‘adapt’ to our environments, and that includes the stressful ones.
Not only is this herbal remedy beautiful, it is also known for helping those with high levels of anxiety to sleep better, and is even known as an aphrodisiac in ancient Polynesian cultures. Its effects are mildly-sedative, but lesser so than Valerian.
Not only does a good magnesium supplement or the consumption of foods high in magnesium help to soothe sore, tight muscles, it also helps to lower blood pressure and reduce stress. What’s more, magnesium has been shown to reduce an abnormal heart beat and keep the cardiovascular system in top shape. It can also help with the treatment of diabetes type 2 as well as insomnia and depression.
5. High Quality Green And Black Teas
L-theanine found in good teas can increase the brain’s alpha waves and help people to feel calmer. It seems the old advice to sit and sip a cup of tea isn’t just a placebo for helping to reduce stress. One study found that L-theanine reduced negative responses to stress. And in other research, it increased feelings of relaxation among people with serious behavioral disorders. It could be, in fact, even better at reducing stress than Xanax.
The amazing scent of this plant is known to put even agitated babies to sleep. If you can’t get a good laugh to reduce the edge from your day, try smelling lavender, or drinking lavender-infused tea. It should immediately calm your frazzled nerves.
Otherwise known as Kava Kava, this is another Polynesian wonder for those with a worried mind. The roots are brewed to create a drink that is excellent for calming anxiety. It is sedative in its quality, but does not interrupt cognition. Many use it to treat social anxiety instead of the more harmful, alcoholic drink.
National Geographic and researchers, Stanford University