The fast paced life of today has aggravated the mental and emotional issues like anxiety and stress. These directly affect one’s physical health and well being. Nevertheless, there are better options to tackle these issues naturally, instead of always relying on pharmaceutical drugs for immediate relief.
According to a leading psychologist, Joni E. Johnston, anxiety and stress are now the sixth leading causes of mental disorders. Moreover, she believes that these directly affect one’s personal and professional skills and capabilities, leaving long term harmful effects.
In this regard, here are some of the natural remedies that can reduce anxiety and stress to a surprisingly lower level when incorporated in personal life like a habit.
1. Relaxation Exercises
Relaxation exercises help improve concentration, creativity and emotional uplift. Some of them include:
- Breathing Exercise
Stimulating breath technique is an ancient yogic technique that can bring you more energy and mental focus. In this technique, keep your mouth closed and relaxed. Make sure to keep your breaths short; inhaling and exhaling rapidly through your nose. After three such cycles, take a quick break and repeat the process with gradually increased speed.
The 4 – 7 – 8 breathing or Diaphragmatic breathing exercise is easy and you can do it anywhere. Get ready by exhaling all air through your mouth. To begin with, close your mouth and to the count of 4, inhale through your nose. At his instant, count to 7 while holding your breath. Then let it all out through your mouth to the count of 8. Finally, repeat this cycle at least 3 times, twice a day.
- Muscle Relaxation through Stretching
Regular and simple stretching exercises that can prevent long term muscle issues like stiffness or straining. Importantly, shoulder shrugs, head tilts, chin turns and back stretches done in the morning can make one feel calm and active whole day long.
Taking out ten minutes regularly for meditation can make your day. Meditation is all about slowing down your racing thoughts, breathing deeply and practicing mental and physical patience.
For instance, one of the many meditation styles includes mindfulness, which is mostly practiced during yoga. This kind of meditation is increasingly popular in therapy as it has proved to be highly effective for people with mood and anxiety disorders.
3. Aromatherapy and Essential Oils
Aromatherapy involves using extracts from plants called essential oils. These are used by either breathing them through nose or applying them on the skin; mostly while getting a massage or taking a bath. For instance, since lavender oil and its flowers are known for their sleep inducing effects, therefore, it is suggested to keep them near bed for a sound sleep.
Other benefits of aromatherapy include boosting feelings of relaxation, helping people with dementia, easing certain types of pain, including pain from kidney stones and osteoarthritis of the knee, warding off bacteria from skin, etc.
4. Getting Enough Sleep
Sleep is the best remedy for calming your racing thoughts and giving your body a chance to revive its energy. That is why uninterrupted sleep of at least eight straight hours is necessary for reducing anxiety and stress.
Due to stressful work environment or health related disorders, sleep deprived people have shown poor performance at work and in personal life. This is one of the major causes of triggering mild symptoms of anxiety and turning them into serious health conditions.
5. Spending Time with Animals
A recent study known as Animal-assisted therapy (AAT), has proved the company of animals to be of immense help for trauma patients with post-traumatic stress disorder (PTSD). The proponents of this therapy encourage keeping pets and spending time with them. Many studies have shown remarkable reduction in anxiety, stress and panic related issues in many dedicated pet owners. As a result, therapists are now suggesting staying closer to animals in order to generate feelings of empathy and gratefulness.
As shown above, the major causes of anxiety and stress include day to day mental and physical exertions. To tackle these, it is always better to choose natural and long term remedies over pharmaceutical ones that include chemicals with possible side effects. For this reason, one can manage these issues in a natural way through exercise, meditation, therapies, and changed sleep pattern etc.