Natural Remedies To Relieve Your Anxiety
Posted on 28 July 2017
Natural Remedies To Relieve Your Anxiety
Do you often find yourself feeling anxious, tired, or have trouble with high blood pressure or weight gain?
Meet a hormone called Cortisol, one of the main stress hormones! It is the hormone responsible for our “fight-or-flight” response, the response that helped our ancestors survive and is necessary to help us respond to our life and environment to maintain that survival.
The problem with this is, having such a fast paced busy lifestyle causes us to live in a state of “fight-or-flight” it becomes very taxing on our body and causing hormonal imbalances and many health conditions such as weight gain, insomnia, anxiety disorders, attention disorders and the list goes on and on..
Fortunately, there are many ways you can reduce the level of cortisol in your body helping to relieve your stress and anxiety..
It’s important to start with..
1. Eating A Clean Whole Food Diet
This is the most vital thing you can do to improve any aspect of your life. Our body’s are designed to thrive on whole real foods. These foods are where we reap the most nutrition to fuel our body’s. Below is a list of nutritional suggestions to promote balance and well being.
Getting enough good fats. Organic beef, Fish, Avocados, Nuts & Seeds, Whole Plain Organic Yogurt, Coconut Oil, Farm Fresh Eggs,
- Fiber- Plenty of fresh fruit and veggies
- Avoid prepackaged boxed foods of any kind. They are often too high in sugar and sodium, even if they have the word “Healthy” on the label.
- Too much coffee and/or alcohol… These can wear your adrenal glands causing high stress/cortisol levels.
2. Sleep - Yes you actually need it
Not getting enough sleep on a regular basis or not going to bed early enough has a huge impact on our health.
Normally cortisol levels are supposed to rise in the morning to help motivate us and help us stay alert to react to our surroundings accordingly, then cortisol levels should go back down in the evening when it’s time to rest.
But, with the busy lifestyles we lead, including irregular sleeping patterns, it can leave us feeling too tired to function, or so wired and jittery that we end up feeling overwhelmed with stress and anxiety. Did you know that using a simple weighted blanket can release seratonin and melatonin that can help regulate your sleeping pattern?
For optimal health and balance it is very important to stick to a regular sleeping pattern according to the circadian rhythm ..
What is a circadian rhythm?
It is the 24 hour cycle, process and important rhythm in which all living things adhere to, not just us humans but also a pattern that plants, animals, fungi and bacteria also function by mostly according to sun exposure.
When we live a lifestyle that doesn’t flow with our circadian rhythm but fights against it by staying up too late or just sleeping too little, this has great impact on our brain and hormone function that can lead to stress and anxiety.
Here is more info on an ideal work schedule according to the circadian rhythm by Harvard Business Review.
3. Essential Oils To The Rescue
Aromatherapy is the use of essential oilswith the effects they have on the brain, they can promote feelings of joy, happiness, relaxation and peace just to name a few.
Essential oils contain a compound called terpenes and these compounds are so tiny they are one of the only compounds that are small enough to pass through to the brain itself.
Although not all essential oils are created equally..
How the plant is taken care of and handled from seed to distillation has everything to do with the potency of the plant. The richer the soil is in minerals,, the healthier and more vital the plant is.
Here are some popular essential oil companies that won't break the bank!
You can try using them a few different ways..
- A few drops In a diffuser- let the aroma fill the area you’re in
- About 15 drops in a rollerball with a carrier oil (Almond oil, fractionated coconut oil, sunflower oil. Apply to your wrists, back of neck or on your temples for best results.
- Add 25 drops to a small travel size spray bottle with water and spray around you wherever you are, as needed.
Rose - The most precious oil. Helps with all stress issues
Bergamot - Helps relieve mild anxiety by promoting a relaxed feeling
Marjoram - Most beneficial for the nervous system
Frankincense - Very Relaxing and earthy
Ylang Ylang - Releases frustration and anger
Chamomile - Fights anxiety and depression
Vetiver - Helps ADHD and sooth anxiety
Give some a try and have fun mixing and making your own blend that works best for you.
Herbs have been used since the beginning of time to help assist our body’s with many different problems.
You can buy may herbal teas to help ease stress and anxiety and also to promote a restful night's sleep.
If you’re looking something besides a tea you can buy most herbs in capsule or extract form online on Amazon or bulkherbstore.com or at your local health food store.
Use herbs wisely, even though they are natural, they can still be potent and have strong effects, so take them as directed and be cautious when mixing different herbs, especially if you’re never taken any before.
Talk to someone at your local health food store and see what suggestions they may have, or if you’re looking for a more in depth analysis, you can search for a holistic life coach or herbalist in your area.
There are at least 16 different types of herbs that assist with reducing stress and anxiety
Meditation is a wonderful option to relieve stress and anxiety by reducing cortisol levels! There are even several different types of meditation that you can try out and find what type really works best for you. Not all meditation styles are right for everyone.
These practices require different skills and mindsets. How do you know which practice is right for you?
“It’s what feels comfortable and what you feel encouraged to practice,” says Mira Dessy, a meditation author and holistic nutritionist.
One type of meditation is called Mindfulness Meditation and according to a study Harvard Health Publications found that a mindfulness-based stress reduction program helped quell anxiety symptoms in people with generalized anxiety disorder, a condition marked by hard-to-control worries, poor sleep, and irritability.
People in the control group—who also improved, but not as much as those in the meditation group—were taught general stress management techniques. All the participants received similar amounts of time, attention, and group interaction.
Below is a list of a few other types of meditation you may be interested in trying out!
A. Spiritual Meditation
Spiritual meditation is similar to a quiet moment of personal prayer where you take a moment to connect with God or The Universe by sitting at home or in a church or temple depending on your religious beliefs.
B. Montra Meditation
Montra meditation doesn’t focus so much on the location of meditation but a relaxing sound you make like “Oum” or a phrase you say to yourself quietly like a positive affirmation or a prayer such as; “ I change my thoughts, I change my world.” - Norman Vincent Peale, or “Every day in every way, I’m getting better and better.” - Laura Silva.
C. Focused Meditation
Focused Meditation is a meditation using one of the five senses like focusing your eyes on a candle flame burning, or your breath as the air flows in and out of your lungs, or even sitting in a quiet space listening to tibetan singing bowls or a gong.
Exercise is an amazing way to deal with stress and anxiety, on top of the fact that it has so many other health benefits like weight loss, a stronger heart, better circulation and helps you sleep better too.
There are several different kinds of exercise to choose from depending on what you like and the goal you’re trying to achieve.
It is also great because it’s so customizable to fit anyone’s needs, almost every workout routine has a modified version whether you’re just starting out and want to take it easy or you have a week knee or back you’re trying to work your way up and strengthen.
Grounding, also known as “earthing” is something so important to our health and lives, even though most of us have gotten away from it, or may not even know what it is!
Grounding is referring to making the contact with our bare feet to the ground or earth, this enables the free electrons from the earth's surface to spread over and into our body.
Many recent studies have been conducted on the numerous health benefits this can have including, wound healing, fighting inflammation, better sleep and even cardiovascular health.
Last but NOT least!..
Organization can be a pain, I totally get it!
But so can the effects of never being able to find what you’re looking for, or always running behind schedule because you lost track of time, or just feeling like there is never enough time in a day to get what you need done, this alone can cause major feelings of stress and anxiety!
Clearing the clutter can have many health benefits.
Just imagine how much more smooth you day would go, if you knew a few time management tips if you didn’t have to spend all that extra time looking for something that disappeared, or constantly speeding through traffic and apologizing to everyone for being late!
Sounds nice doesn’t it??..
Well, here are a few tips to help smooth out your day and greatly impact your life in a positive way..
- Throw out the extra junk following these rules..
-Do I LOVE it?
-Do I use it EVERY day?
-Do I even use it once a week?
If it doesn’t fall into one of the categories listed above, then it’s probably in a pile with all of those other things that you don’t know what to do with, collecting dust and causing you anxiety every time you see it!
If it is not an item that is important to your everyday life, or an item that causes feelings of joy and happiness every time you see it, then it needs to go!
Do yourself the favor of surround yourself with things you love and make you happy!
2. Don’t underestimate the amount of time it’s going to take to get a job done
-I know sometimes we want to just say what someone wants to hear or maybe we really don’t want to spend a lot of time on a certain project, but be realistic! It’s not worth the frustration and anxiety of rushing through projects just to get them done, or frustrating everyone you work with because you’re behind schedule.
3. Make lists
- Lists are awesome!! Never leave the house without a paper and pen or actively take notes on your phone to help you keep track of what needs to be done.
It’s amazing how helpful this simple list can be!
4. Set Reminders
-Let technology do some of the work for you by taking a quick second to set a reminder on your phone, or calendar to help you keep track of your to-do’s and deadlines.
Anxiety doesn’t have to be something that controls you because you can… control it. It’ll take time, but with a little elbow grease, patience, and persistence anything can be possible!
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