Most people know what anxiety feels like. Whether it’s a bad case of nerves before a big presentation at work or a near-constant state of nervousness due to chronic anxiety, almost all of us can relate to that uncomfortable feeling of our bodies teetering out of control. If your anxiety is particularly severe, you may take medication to manage your symptoms, but medication alone might not be enough to ease your worries and get rid of the sense of impending doom. In that case, natural remedies are a potential option worth considering. From practicing meditation to supplementing with CBD products, here are a few natural ways to reset your mind and manage daily stress.
Mindful Meditation
Oftentimes, people with chronic anxiety struggle with worries about the future. This is commonly known as anticipatory anxiety, which refers to experiencing increased anxiety over an event that hasn’t happened yet.
One way to stop stressing about the future is by practicing mindful meditation, a form of meditation that involves paying close attention to your thoughts and emotions in the moment without judgment or interpretation. Even just a few minutes of mindful meditation can provide stress relief by curbing your ruminating thoughts. Even more good news: practicing mindfulness may help you get better sleep and think more clearly.
Exercise
The next time you’re feeling stressed, lace up your shoes and sneak in a quick workout. Though moving your body may be the last thing you feel like doing when you’re anxious, exercise can significantly reduce symptoms of anxiety. Running, biking, weightlifting and other physical activities alleviate stress by boosting your endorphins — the feel-good chemicals made by your pituitary gland and central nervous system. Endorphins act as natural painkillers and sedatives, making you feel calm and happy after a workout. Too stressed to hop on the treadmill? Try using a foam roller to work out tight muscles and relieve tension.
CBD Oil
Cannabidiol, commonly known as CBD, has become an extremely popular natural remedy for a variety of different ailments. Unlike tetrahydrocannabinol (THC), the main cannabinoid compound in cannabis, hemp-derived CBD oil isn’t psychoactive and doesn’t cause a “high.”
While research on CBD is limited due to strict cannabis laws, there is some scientific evidence to suggest that CBD may be useful for managing daily stress. And anecdotally, many people have found success using CBD to help calm their busy minds. You can incorporate CBD into your daily routine in many ways, including CBD tinctures, capsules, gummies and more.
Deep Breathing
Breathing is something that we all do without conscious thought. But the truth is, many of us aren’t breathing correctly. Anxious people in particular tend to take quick, shallow breaths that only fill the upper lungs, which limits the diaphragm’s range of motion. This can make you feel short of breath — and consequently, more anxious.
Deep breathing, on the other hand, fully fills the lungs and encourages a full exchange of oxygen. This helps slow the heartbeat and decrease blood pressure, effectively triggering a relaxation response. Find a quiet spot to practice deep breathing every day, and you’re bound to feel more relaxed.
Aromatherapy
Aromatherapy has been around in some form or another since ancient times. Hippocrates, the “father of medicine” himself, was said to have promoted aromatic baths and massages for health reasons. These days, aromatherapy is synonymous with essential oil therapy, a type of therapy that uses a plant’s aroma-producing extracts for therapeutic benefits.
There is some research to suggest that certain essential oils — particularly, lavender oil — can help promote relaxation. According to a 2019 systematic review, scientists concluded that lavender oil could potentially reduce anxiety levels. Other common essential oils for anxiety include bergamot and clary sage.
Weighted Blankets
For many anxiety sufferers, sleep can be extremely hard to come by. Many of us have likely stared at the ceiling before, completely exhausted, but too anxious to fall asleep.
If racing thoughts are preventing you from getting a blissful night’s sleep, try wrapping yourself in a high-quality, weighted blanket. Filled with micro glass beads, plastic poly pellets and other materials designed to add a comfortable amount of weight, these therapeutic blankets have been shown to relax the nervous system by using deep pressure stimulation.
Herbal Remedies
Before pharmaceutical companies were a thing, people would often use herbal remedies as a treatment for their ailments. Several herbal supplements have been touted as promising treatments for anxiety, including kava, valerian root, chamomile and passionflower. However, you should use extra caution when experimenting with herbal remedies. Some herbal supplements can interact with other medications, while others may produce unwanted side effects such as dizziness, drowsiness and headaches. Always talk with your doctor before trying any herbal supplement.
Cold Showers
Most of us prefer our showers to be warm, but if you can handle taking a cold shower, it might actually be good for your mental health. For many people, bathing in cold water feels similar to meditating. Some people say it helps clear their mind by snapping them out of ruminating thoughts, while others tout their boosted mood as a direct result of cold showers.
Currently, there is no scientific evidence to suggest that cold showers can help alleviate symptoms of anxiety. However, some research has indicated that cold showers can provide other health benefits — such as relieving muscle tension, boosting circulation and decreasing cortisol — that could, in theory, help reduce stress levels. There are also, ice bath tub for athletes available in the market.
Talk with Your Doctor First
To be clear, none of the natural remedies listed above are intended to be a replacement for professional therapy, nor are they intended to treat anxiety disorders. These natural remedies can, however, become a small component to your overall approach to stress management.