Nobody enjoys feeling anxious. While we can’t always avoid it, there are ways to ease the symptoms of anxiety. Try these natural remedies for anxiety next time you are feeling nervous and stressed out.
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Both herbal and green teas are shown to relieve anxiety. Herbal tea, especially chamomile tea, has soothing and calming effects. If you are having trouble sleeping due to anxiety, chamomile tea may do the trick. Ginseng tea has adaptogens that can help you better cope with stress and anxiety.
Green tea contains antioxidants and reduces inflammatory responses. So, it can help reduce some of the effects of anxiety and stress. However, black tea and other varieties may contain more caffeine which can worsen anxiety. Stick to green or white tea for more benefits with less caffeine.
Contrary to many diet myths, we should still eat fat. However, it is best to stick to unsaturated or “good” fat to prevent adverse health effects. Omega-3 fatty acids are especially good for our brains and our mood. In addition, this type of fat can help lower bad cholesterol or LDL.
Sources of omega-3 include:
Feelings of anxiety are often accompanied by stress from external sources. One way to ease stress and anxiety is to avoid it by planning ahead. Mapping out your day and sticking to a regular schedule can help clear your mind and reduce uncertainties. In addition, practicing a regular sleep and meal schedule trains your body to adapt to stress better than irregular patterns.
Smell, like our other senses, plays a role in how we process thoughts and experiences. Certain smells can help us recall fond memories in an instant. Examples include freshly baked cookies reminding us of our childhoods or delicate flowers bringing forth memories of a special occasion.
Take a moment to imagine the last time you relaxed and felt at peace. Most likely you are thinking of a time at the beach, cozy in bed while it rained, or eating food made by your grandma. Something in common with each of these scenarios are that you felt warm.
Keeping your body temperature under control is one way to reduce anxiety. When we’re cold, it may trigger a stress response and also makes our muscles tense. On the other hand, warmth makes us feel safer and happier which may stem from our time as a newborn in our mother’s arms.
Warming techniques you can use when you feel anxiety include:
Healthy Food for Stress Relief: 5 Foods You Should Eat
Just as there are natural remedies for anxiety, you should also avoid certain food and herbs to prevent worsening anxiety. Most of these are fine in moderation but it would be best to avoid them while you are feeling anxious.
Caffeine is a stimulant substance that increases alertness and metabolism. Oftentimes, people get their caffeine fix from coffee, tea, and energy drinks. Because caffeine causes excitability, it can make anxiety symptoms worse. Avoid drinking coffee or other caffeinated beverages before doing activities that make you nervous, such as an exam or public speaking.
For some people, alcohol can “take the edge off” after a stressful day. Alcohol dilates blood vessels and reduces inhibition. Several minutes after having a drink, you can feel at ease or “buzzed”. However, too much alcohol for too long can have the opposite effect. There is evidence that shows alcohol can alter brain structure and function. In addition, alcohol addiction may result in withdrawal symptoms that can cause or worsen anxiety disorders.
Sugar is one of the body’s main sources of energy. While it is necessary, people should avoid eating too much sugar at one time. Sugar can cause a spike in blood sugar which can later lead to a sugar crash.
At first, sugar may make you feel more energetic and awake. However, this can cause too much excitation and worsen the symptoms of anxiety. Afterward, there may be a depressing effect once insulin has kicked in, making you feel sluggish and tired.
Lastly, diets that are high in saturated fat and cholesterol not only increase your risk of cardiovascular disease and obesity, it can also affect your mood. Studies have shown that long-term consumption of unhealthy fat can decrease the volume of certain areas of the brain. This causes impaired brain function in terms of memory and mood regulation.
While fast food and junk food may be comfort food for some people, it is best to eat these in moderation.
In summary, there are many natural remedies for anxiety for you to try. These remedies are fairly simple and easy to access. However, these remedies alone will not cure the cause of your anxiety and only ease some symptoms. If you feel that you are always anxious or anxiety has affected your daily life, talk to a doctor or psychologist for help.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Nutritional strategies to ease anxiety https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441 Accessed February 12, 2021
Coping with anxiety: Can diet make a difference? https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987 Accessed February 12, 2021
Diet-Regulated Anxiety https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762204/ Accessed February 12, 2021
High-Fat Diet Induced Anxiety and Anhedonia: Impact on Brain Homeostasis and Inflammation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4869056/ Accessed February 12, 2021
The Connection between Anxiety and Alcohol https://americanaddictioncenters.org/alcoholism-treatment/anxiety Accessed February 12, 2021
Adaptogenic effects of Panax ginseng on modulation of cardiovascular functions https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322748/ Accessed February 12, 2021
Stress Management: Relaxing Your Mind and Body https://www.uofmhealth.org/health-library/uz2209 Accessed February 12, 2021