Do you experience tension, worry, or debilitating anxiety when thinking about the future? If so, you’re not alone. According to the National Institutes of Health, one in three people suffers from anxiety at some point in their life. While it may not seem normal to you to be experiencing these feelings, given the many stresses of the modern age, it makes complete sense.
Anxiety can come in many forms. Some may worry profusely about the possibility of being singled out in a group or having to give a presentation. Others may experience heart palpitations and a pit in their stomachs when thinking about what tomorrow will bring.
Sometimes, the anxiety can get so bad that it leads to other mental and emotional health concerns, including feelings of depression, loss of focus, lack of productivity, or insomnia.
If you or someone you know is experiencing these challenging symptoms, know there is hope.
Ultimately, the best way to reduce anxiety-related disorders is to understand where the stress, worry, and tension come from. This is easier said than done, but a well thought out treatment plan that may include the assistance of a therapist and implementing cognitive behavioral therapy exercises is an excellent starting point.
In the meantime, there are some simple changes you can make each day to help improve the way you feel from the inside out.
While the usual go-to in modern medicines involves prescription drugs that target brain chemicals like neurotransmitters to dull the body’s stress response systems, complementary and alternative medicine strategies may be just as effective without all the side effects.
Here are some natural medicine approaches that can change your life and assist you in managing anxiety before it takes hold.
Use Breathwork To Slow Things Down
One of the primary symptoms people experience when suffering from anxiety is rapid breathing, heart palpitations, and a heavy chest. Medical professionals often identify these physical responses as panic attacks, which can be so severe that, in some cases, those stricken with them may make their way to the hospital emergency room, thinking it is a serious medical condition.
Slowing things down is a tried and true method for controlling these symptoms. But how do you do that when your mind runs wild with thoughts of impending doom?
Breathing in a controlled manner can work wonders, according to alternative medicine practitioners.
While there may be a tendency to breathe rapidly during these bouts of panic and anxiety, you’ll want to slow things down when engaging in breathwork.
Mentally scan your body before you start and notice the tension in your breathing.
Slow it down by taking a deep breath through your nose for about five seconds, so your belly feels like it fills with air. Now, exhale through your mouth in the same slow and controlled manner for five seconds. Repeat this process for a few minutes.
The goal is to begin focusing on breathing rather than anything else running through your mind.
You can even do this while sitting in a relaxing pose or stretching.
Exercise To Redirect Negative Energy
Medical professionals recommend exercise for several health-related conditions, including emotional health concerns like anxiety and stress.
According to Harvard Medical School, aerobic exercise is a powerful tool in your arsenal to fight anxiety. Citing a meta-analysis of 49 different studies, Harvard highlights that even a single exercise session may be enough to begin lowering anxiety levels.
The Mayo Clinical notes that the physical act of exercising leads to the release of endorphins, the “feel-good” chemicals in the brain, including endogenous cannabinoids and other natural neurochemicals that are known for improving overall well-being. Interestingly, cannabinoids are one of the essential compounds found in hemp and may also play a role in anxiety relief, as discussed below.
In addition to the biochemical benefits of exercise, engaging in physical activity helps divert anxious energy in a focused and controlled manner. So, rather than worrying thoughts being at the top of your mind, you can divert those thoughts to walking, running, swimming, cycling, or hiking.
Exercise is an activity you can do daily. When you’re feeling stress and anxiety coming on, be sure to take a step outside your front door. And then, keep walking (or running)!
Natural Supplements To Relax The Body
While the debate over herbs and supplements as stress relievers continues, research shows that those taking natural plant-based medicines and vitamins report improvement in overall quality of life.
Valerian root, St. John’s Wort, Passion Flower, and 5-HTP have all shown stress-relieving, anxiolytic properties.
And recent research into hemp-based medicines has found that CBD oils, especially those containing a blend of other cannabinoids, may help reduce users’ stress and anxiety levels. Cannabigerol, one of the “minor cannabinoids” found in hemp and available for consumption as CBG oil, is non-psychoactive and was recently reviewed in a survey. Nearly 80% of users taking cannabigerol reported its superiority over conventional medicines.
Vitamins may also help, especially B3, B6, and B12, which play an essential role in balancing neurochemicals in the central nervous system.
A Focused Approach
Anxiety can be a serious condition if left unaddressed.
There is no single “cure” for the feelings of anxiousness caused by the stresses of everyday life. But combining multiple strategies into a focused wellness plan can help get you on the right track.
Consider techniques such as Cognitive Behavioral Therapy to identify the root causes of your anxiety, combined with exercise, breathing, and natural supplementation to help boost the feel-good biochemicals in the body.
