Stressed? Reduce Anxiety the Natural Way
Feeling like all your life stressors are impacting your physical and mental wellbeing? You’re not alone. The American Psychological Association reports that nearly half of adults lie awake at night due to stress. Even more alarming is that 77% regularly experience physical symptoms of stress and 73% experience psychological symptoms.
For most people, stress is a part of life, but you don’t have to put on a brave face and deal with debilitating stress. Many people are turning to natural remedies to manage their anxiety, and there are lots of effective options to consider between supplements and lifestyle changes.
Natural supplements to manage stress
You might choose to try a supplement or two to manage anxiety. There are lots of options out there, so be sure to research and don’t be afraid to experiment to find out what works for you.
Probiotics
Some studies show that probiotics – or helpful bacteria living in your gastrointestinal tract – can send signals to your brain that reduce stress. You can get probiotics from eating the right foods, or you can ingest them in a powder or capsule.
CBD
As more research continues to come out, this supplement has increased in popularity. CBD oil benefits range from helping improve sleep and pain, but it’s also a great natural remedy to deal with stress. It works by slowing the breakdown of stress-reducing chemicals like serotonin and anandamide.
Essential oils
Aromatherapy is a proven technique for reducing stress. The idea is that stimulating your smell receptors triggers a response in your nervous system. Some common scents for reducing stress are lavender, jasmine, valerian, basil and bergamot.
Magnesium
Getting enough magnesium is crucial for promoting adequate sleep as well as keeping stress in check. You can find it in a variety of foods, like leafy greens, or as a supplement.
Kava
Studies have shown this herb supports the nervous system and has a calming effect on the body. It can be ingested through a supplemental capsule, in teas and other powder forms.
Additional supplements such as St. John’s Wort, are also popular natural supplements for managing stress.
Lifestyle changes to manage stress
If you’re experiencing the negative effects of stress, changing your behaviors and habits can help alleviate them. Exercise, meditation and a healthy diet are all key to your mental health.
Exercise
If you’re feeling stressed and overwhelmed, it might seem impossible to find the time and energy for exercise. However, incorporating physical activity into your day can actually boost your energy and your mood. Harvard Health explains that exercise combats anxiety by reducing your body’s level of stress hormones like cortisol, and increasing production of endorphins – your brain’s natural mood boosters. Whether it’s yoga, weightlifting or playing with your dog, being active leaves you feeling accomplished and optimistic. Plus, burning off physical energy can help you fall asleep more quickly at night and get the rest you need.
Mindfulness meditation
Meditation is a great way to manage stress both in the moment and as a regular part of your routine. Whether you’re heading into an important meeting or one of the kids is having a grocery store meltdown, knowing how to spend a few minutes (or seconds) breathing and centering can make a big difference. Regularly practicing mindfulness meditation helps prepare you for those high-stress moments, so consider devoting a few minutes every day to this stress-reducing ritual.
Whole foods diet
There’s no secret stress-busting superfood out there, but it won’t come as a surprise that the best diet for managing anxiety is balanced, healthy and based on whole foods. Processed sugars and fast food aren’t doing your mental wellbeing any favors. Unfortunately, when stress is high, your body produces hormones that send your brain “grab the Snickers” signals! Train yourself to resist that urge and plan ahead for healthier alternatives. Hot tea (try chamomile), nuts, fruits and leafy greens can all help reduce stress. Steer clear of caffeine, simple carbs and alcohol, which can exacerbate it.
Manage anxiety the natural way
We all experience stress sometimes, but you don’t have to live with it. If you’d rather manage stress with natural methods before trying medication, you have lots of options. Lifestyle changes such as exercise, meditation and a healthy diet can have a significant impact on your anxiety. In addition, you might choose to try one or more natural supplements like probiotics, essential oils or CBD oil.
Remember, everyone is different. Whichever options you choose, be sure to consult with your doctor, do your research, and experiment with different solutions to find the combination that works best for you.
