In today's fast-paced world, it can be easy to feel overwhelmed by the constant laundry list of tasks and responsibilities you need to deal with. For many people, this translates into elevated levels of anxiety, a common response to high levels of stress.
Alongside a wide range of natural approaches to reduce anxiety and stress levels, one can consider including natural supplements into their daily routine to further support their body, mind, and spirit. However, many supplements are not regulated by the FDA, so it is essential to conduct proper research into the company and the supplements you want to take to ensure they are high-quality products from trusted brands, like the Ethical Nutrients Mega Magnesium Relax supplements.
What is Anxiety?
Anxiety is our body's natural response to stress. It is often an overwhelming feeling of fear or dread that many researchers believe is the result of a combination of different factors that range from genetics to your environment and brain chemistry.
Common symptoms of anxiety include restlessness, trouble concentrating, increased heart rate, and rapid breathing. However, anxiety presents differently to different people, with some experiencing symptoms like digestion issues, itching, nightmares, and panic attacks, to name a few.
Natural Strategies to Consider
There are many conventional and trusted medical therapies you can try to combat your anxiety and the unwanted symptoms associated with it. However, there are multiple approaches to consider for those who want to explore a more natural approach.
Staying Active
A 2021 study showed that physical activity can effectively reduce anxiety symptoms by nearly 60%. This is because exercise often diverts your attention away from the thoughts that are causing your anxiety.
Furthermore, exercise also increases your heart rate, which generates positive changes in your brain chemistry. These changes include elevated levels of serotonin and endocannabinoids, which both play a significant role in regulating your mood.
Time with Animals
Pets offer unwavering companionship, love, and support. Research conducted in 2018 concluded that pets can be incredibly beneficial to people who suffer from a variety of mental health issues, including anxiety and stress.
Animal therapy can have several goals that will determine how it is approached. Common goals include providing comfort and reducing pain, improving movement and motor skills, reducing anxiety and stress, developing social and behavioral skills, and increasing motivation towards physical activity and interacting with others.
Nutrient-Dense Diet
A nutrient-lacking diet, often linked to low blood sugar levels, dehydration, and increased intake of harmful chemicals found in processed foods, can impact your mood and overall health.
If you find your anxiety gets worse after eating, take the necessary time to evaluate your eating habits and start to recognize the types of food that may be triggering your symptoms. Staying hydrated, eliminating processed foods, and eating a balanced, varied diet can help to support a healthy body and mind.
Limiting Caffeine Intake
A review conducted in 2022 of 10 independent studies reported that caffeine had been found to increase anxiety and panic attacks in people living with and without panic disorders. Additionally, the Diagnostic and Statistical Manual of Mental Disorders officially recognizes caffeine-induced anxiety disorder.
Caffeine-induced anxiety results from caffeine interfering with daily functioning. Studies have also shown that caffeine increases alertness by blocking the brain chemical adenosine, which is responsible for making us feel tired at night, while simultaneously triggering the release of adrenaline, more commonly known as the flight-or-fight hormone.
Journalling
Multiple sources of evidence suggest that journaling can be a valuable strategy to combat anxiety, reduce stress, and support mental health. Finding a healthy and productive way to safely express anxiety and the triggers fueling these feelings can make it feel more manageable.
Additionally, writing in a journal allows someone to process and manage their negative thoughts and visually assess the factors that may be triggering their anxiety. It can also allow you to become aware of any unhealthy thought patterns you may have, prioritize and understand your fears and concerns, and plan productive and realistic ways to resolve issues.
Proper Sleep
Insomnia is often a symptom of psychiatric disorders like anxiety and depression. Sleep deprivation studies recognize that sleep problems can also contribute to the onset or worsening of various mental health issues, including depression and anxiety.
Additionally, these studies show that otherwise healthy people can experience unwanted and increased levels of anxiety after a poor night of sleep, with mental health issues more commonly affecting those who experience chronic sleep problems, which, in turn, continue to exacerbate mental health symptoms.
Aromatherapy
Aromatherapy refers to a wide range of traditional or alternative therapies that use essential oils and other aromatic plant compounds to improve a person's health or mood. Humans have used this practice for thousands of years, but it is not monitored by the FDA and requires proper research to ensure high-quality products that you understand how to use correctly.
Aromatherapy is believed to boost relaxation, help regulate sleep, elevate mood, balance blood pressure, and reduce elevated heart rates. Essential oils believed to specifically target anxiety and associated symptoms include bergamot, clary sage, grapefruit, lavender, and ylang-ylang.
