Attending an interview, taking tests, or meeting new people are some stressful situations that may lead to a feeling of uneasiness and uncertainty. This is called anxiety. In this blog we are describing about Natural Remedies for Anxiety and Stress which you must read.
Most individuals experience anxiety at some point in life. Experiencing mild to moderate anxiety once in a while is normal. However, regular and extreme anxiety attacks can disrupt personal and professional lives. If a person is suffering from high levels of anxiety it could indicate anxiety disorders like panic disorder, phobias, or generalised anxiety disorder. Both children and adults can experience anxiety.
The good news is anxiety can be treatable with medications and home remedies. This provides 10 natural remedies for anxiety.
When do you seek medical help?
If your worry is interfering with your daily life, it is recommended to seek medical help at the earliest.
What are some of the natural remedies for anxiety?
It is often argued that natural remedies for anxiety are at par with conventional medication. Natural remedies including herbs and aromatherapy may provide relief from anxiety. The following are some natural remedies for anxiety.
- Exercise – Being physically active is one of the important ways to keep anxiety symptoms at bay. It is noted that people who exercise regularly, stay happier as the body produces more endorphins which are considered to be ‘feel-good’ hormones.
- Herbal remedies – There are several herbs and herbal supplements that are known to treat anxiety and make an anxious person calm and relaxed. A few of these herbal remedies include lavender, lemon balm, chamomile, passionflower, and kava. These herbal supplements are usually consumed in the form of pills or herbal teas.
- Aromatherapy – This technique mainly involves the use of essential oils to alleviate anxiety and its symptoms. These oils are used in different ways like a diffuser, placing a few drops on the wrist and neck area of a person, or a bead bracelet. A few of the scents used for anxiety include lavender, ylang-ylang, grapefruit, clary sage, and bergamot.
- Weighted blankets – Research has shown that weighted blankets help treat symptoms of anxiety. The pressure of these blankets helps and prepares the body to slip into rest mode. These blankets are available in various shapes and sizes.
- Meditation – Through meditation, a person learns to control their mind and thoughts. This mindfulness helps to replace chaotic thoughts with calmness, thus alleviating stress and anxiety symptoms. After meditation, the person suffering from anxiety attacks may feel more relaxed.
- Deep breathing exercises – Anxiety is most often associated with rapid and shallow breathing that may lead to increased heart rate and, in severe cases, panic attacks. Deep breathing exercises help normalize breathing and reduce anxiety.
- Avoid cigarettes and alcohol – Initially, both alcohol and cigarettes lead to calmness as it suppresses the symptoms for a while. However, constant use leads to dependency and severe addiction. This could eventually lead to worsening anxiety symptoms.
Natural remedies for anxiety during pregnancy
- Talk about it – It is common to experience bouts of anxiety during pregnancy. Therefore, expectant mothers must talk to a loved one or a friend during an anxiety attack. If a pregnant woman is uncomfortable expressing her feelings to a relative or a friend it is important to seek help from a specialized therapist.
- Find a release – Doctors recommend that pregnant women engage in any activity that can lower stress and anxiety. Activities such as walking and yoga may help to control stress levels to a large extent.This must be done however on doctor’s advice .
- Take good rest – Expectant mothers often suffer from disturbed sleep patterns. However, it is important to rest well whenever possible. Good sleep enhances the body’s capacity to stay calm and relaxed.
- Mindfulness – There are few other forms of activities that help to release endorphins in the body to manage anxiety levels. A few of them are meditation, massage therapy, and deep breathing exercises. Deep abdominal breathing for 20 to 30 minutes every day goes a long way in treating anxiety
- Maintain a journal – When a patient with anxiety writes their feelings in a journal, it helps them release feelings and thoughts without the fear of judgement. Maintaining a journal can also help the patient in organising and prioritizing their thoughts and worries.
- Ask your doctor– If and when the patient experiences extreme anxiety and feels these attacks are uncontrollable, it is best advised to seek medical help immediately. Initially, the doctor may prescribe certain medications to ease severe anxiety symptoms.
- Empower with knowledge – If a patient is experiencing anxiety related to pregnancy or childbirth, it is referred to as tokophobia. Attending prenatal classes will educate the pregnant woman about different stages of labor, childbirth, changes in the body etc .
Natural remedies for anxiety in children
- Yoga and breathing exercises – Yoga and other exercises go a long way in dealing with stress and anxiety in children. The slow and gentle body movements along with breathing with concentration and attention can help deal with anxiety in children to a great extent.
- Art therapy – Art therapy is vital to understanding a child’s feelings and thoughts. This type of therapy involves allowing kids to create art for relaxation and happiness. Children who are often unable to express their feelings or are unwilling to communicate find an outlet for their expression in art.
- Deep pressure therapy – This process involves applying gentle but firm pressure to the body parts of an anxious person with the help of a pressure garment or other methods. Research has proved that hugging children with special needs is extremely effective in releasing their anxiety rapidly.
Frequently Asked Questions:
What are the signs of anxiety in children?
- Find it hard to concentrate.
- Not eating properly
- Waking in the night or not sleeping with bad dreams
- Quickly getting irritable or angry and being out of control during outbursts
- Fidgety and feeling tense, or using the toilet often
- Constantly worrying or having negative thoughts
What are the symptoms of anxiety in pregnant women?
The symptoms of anxiety in pregnant women include the following:
- Extreme and uncontrollable sense of worry
- Excessive anxiety about various things such as the health of the baby
- Disturbed sleep
- Irritability or agitation
- Lack of concentration
- Keeping the muscles tensed
In extreme cases, the pregnant woman may experience panic attacks as well.
Should a patient consult a doctor before taking herbal medications and supplements?
Yes, it is important to consult or notify a doctor about any intake of herbal medications or supplements as some of these may interfere with the patient’s regular medications.