These natural remedies for anxiety and stress will provide relief as well as teach you healthy coping habits. Don’t let negative thoughts, worry and fear control you any longer!
All of us can relate to anxiety and stress. It may not be an everyday experience but it happens to us all at different levels. Severe cases may require medication, but there is a lot of natural remedies for anxiety you can do without drugs.
Different Types of Anxiety and Stress
There are many different forms of anxiety and stress. Anxiety looks different in everyone and often requires different treatment.
- Generalized Anxiety Disorder (constant worrying)
- Obsessive-Compulsive Disorder (recurring, unwanted thats that drives repetitive behaviour)
- Panic Disorder (recurring, unexpected panic attacks)
- Post Traumatic Stress Disorder (occurs after a traumatic experience)
- Social Anxiety Disorder (fear of being watched or judged by others)
Some cases of anxiety comes from hormonal disturbances, traumatic events and even genetics. It is important to talk to a professional about anxiety if you believe you are struggling.
Natural Remedies for anxiety and stress
Aside from medications, there are many things you can do at home for free or for very cheap. It is important to remember that developing healthy coping mechanisms is just as important, if not more important than taking medications.
Once you learn tricks and tactics that help you out of an anxious spiral, you can even potentially stop medications. Anxiety and stress may always be apart of you life, but it doesn’t have to stop you from living.
Here are 16 Natural Remedies For Anxiety and Stress:
1. Get Moving (exercise or physical activity)
Physical activity is an excellent way to relieve stress and anxiety. You can feel your blood pressure rise or your heart beat faster, once this happens, get moving.
It doesn’t have to be at a gym or with any equipment. So long as your moving and exerting some energy, those feel good hormones (endorphins, dopamine and serotonin) will fire off.
Movement can be going for a walk, swimming, dancing, jumping jacks. Literally anything that gets your body moving. This will also give you more energy throughout the day!
Having a journal is like having a free therapist. A therapists job is to listen, guide you toward discovery and allow you to find a solution. A journal does exactly that.
It can be tricky starting a journal but don’t let that scare you. You can write about anything you want. It can start off by describing your day or just writing what pops into you head.
Brain dumping in a journal is an efficient way to let it all out there. Not only can it help you process your feelings but you may even come to solutions.
When you walk into your favourite store or hotel, there is a distinct smell that is supposed to give you happy memories. That is actually a form of aromatherapy. If there is a particular scent that makes you feel good, use that when you are feeling anxious or stressed.
Using a diffuser when you are on a break at work or relaxing at home is a great way to calm nerves and relieve stress. If you don’t know what essential oils to choose from, try these for there calming effects:
4. Pets or Time With Animals
Having a pet will provide you with companionship, unconditional love and support. All pets, whether it is a dog or cat will not only give you a sense of responsibility, they can actually help reduce stress and anxiety.
There are many studies that prove having a pet can help with numerous mental health issues. Even if you have allergies, there is a pet for you. If you can’t own a pet for whatever reason, look for volunteer opportunities at shelters or even farms!
It’s true, laughter is the best medicine! Watching a feel good, funny movie can help reduce stress and anxiety. Even hang out with a funny friend and you’ll find that you forget about the anxiety.
Laughter boosts endorphins, dopamine and serotonin which all help with lowering symptoms of anxiety and stress.
6. Upbeat & Uplifting Music
A great way to start the day is by listening to upbeat and happy music. If you’re stressed an anxious, your mood can be easily affected. Surrounding yourself with uplifting things like music can be very beneficial.
When you just wake up or working out or even on your break, put on some happy songs. If you are stressed and anxious, listening to sad music can further send you into a spiral of negativity.
7. Scheduling Relaxing Time
Taking breaks is important, but taking breaks to relax is even more crucial. You can relax with aromatherapy, reading, journaling, breathing or stretching. Anything that eases your mind and settles your body is important.
No matter how busy you are, taking breaks and focusing on relaxation must be a priority. Your mental health is not only important for you but to the people around you as well.
8. Frequent Breaks During Work or Socializing
As stated above, taking breaks is a must for overall health. Not only does it prevent burn out, it will increase your mood and focus. At work, taking 5 minutes every couple hours for a snack or even just to stand up and stretch will help your overall job performance.
Even when you’re socializing, take a minute to step outside the group and breath. Go to the bathroom, stand outside or grab a snack. Don’t feel bad either, in order to be more present and more fun you have to take care of yourself.
9. Herbal Supplements
There are many natural mood enhancers you can take that will help you with anxiety and stress. GABA or gamma-aminobutyic acid acts as a brain transmitter that protects against glutamate which can increase anxiety levels.
Always consult with a doctor before taking herbal supplements as they may interrupt medications.
10. CBD Oil
CBD oil has calming affects that can really help with stress and anxiety. Choosing CBD with little to no traces of THC can help with not only anxiety but also pain, inflammation and insomnia.
THC or tetrahydrocannabinol is the component of cannabis that gets you high. Ingesting too much THC can actually worsen cases of anxiety. There are many options for CBD, including:
- Tinctures (liquid drops)
- Topicals (creams)
11. Avoiding Drugs & Alcohol
Drugs and Alcohol contribute to whole boat load of health issues. These harmful substances may help temporarily but in the long-run they will completely destroy your mind and body.
Alcohol is a depressant and only worsens anxiety. Not to mention, using drugs and alcohol can lead to dependancy which has serious detriments to mental and physical health.
Even cigarettes are shown to increase stress and anxiety. They increase the heart beat which is a symptom of anxiety. They are also extremely addicting and dangerous.
12. Deep Breathing Breaks
In addition to taking breaks, breathing breaks is a great natural remedy for stress and anxiety. Deep breathing can help relax muscles, lower heart rate and reduce anxiety.
A sign of a panic attack and anxiety is rapid, shallow breathing. Practicing breathing exercises can help you react faster in order to counter act the panic.
13. Supportive People
Having a supportive circle is important for health as a whole. Only have drinking buddies or toxic friends that don’t make you feel good will only contribute to your anxiety.
If you don’t have supportive friends readily available, you can actually find support groups that are often free to attend. Not only does connecting with like-minded people help you learn new coping mechanisms, it is also a chance to make life long friends.
14. Weighted Blankets
There has been plenty of research showing the benefits of weighted blankets. They range in price and some can be pretty expensive. However, the proof shows that they are excellent for alleviating anxiety and improving sleep.
15. Positive Affirmations
Using affirmations can help with anxiety and stress but does require constant work. Affirmations work best when they become a part of your daily routine.
These positive statements are meant change your thought pattern into productive and encouraging. Some of the most successful people in the world use affirmations daily.
16. Work-Life Integration
Integrating your work life to your personal life is a huge stress reliever. As far as natural remedies for anxiety and stress go, this is a big one. It is a marathon not a sprint, so this takes time and practice.
Work-life integration requires prioritizing what is most important each day. Instead of balancing work and life, incorporate them all into one life.
Call your friends and family while you drive to work (hands free of course). Check emails while you are on the treadmill. Take frequent movement breaks during work. Find ways for me-time every single day.
Not all of are fortunate enough to find natural remedies for anxiety and that is ok! If you need a doctor and medication, ask for help. These remedies do not cure anxiety but they may be able to help you live with it. Living an enjoyable life is what’s most important after all.