Do you struggle with managing anxiety symptoms? We all encounter it at regular intervals throughout our lives.
It often leads to mental and physical discomfort. Abundant solutions exist, but not all are ideal, and some can cause more problems.
Cannabis has gained popularity worldwide for its soothing effects and medicinal potential.
Many cultivars exist that could ease anxiety. Read here.
It’s an excellent example of a natural herb that might help.
What other solutions exist? Join us to discover seven renowned natural relaxants for anxiety and related symptoms.
How Anxiety Affects Mental and Physical Health
Experiencing anxiety can be debilitating. Some get it when facing specific triggers, like work stress or family conflict.
Others receive a chronic diagnosis and deal with it regularly.
Mental and emotional symptoms typically occur first, before physical discomfort manifests.
Different individuals won’t experience the same feelings. You may also have unique triggers from the next person.
Below are 13 of the most common physical symptoms of anxiety.
- Increased heart rate and breathing difficulties
- Shaking or shivers
- Higher blood pressure
- Abdominal pain (stomachache, cramps, and gut discomfort)
- Chest pain
- Headaches and nausea
- Dizziness or lightheadedness and blurred vision
- Increased urination
- Loss of appetite or increased hunger
Anxiety can also cause emotional or mental symptoms. Below are nine of the most common.
- General dread
- Panic attacks
- Lower libido
At least 19% of adults in America experience anxiety. Leaving it untreated could lead to further emotional and physical distress.
Some develop anxiety disorders, including phobias, social anxiety disorder, and generalized anxiety disorder.
These diagnoses result in ongoing symptoms, which usually worsen when experiencing a trigger. Fortunately, they’re manageable.
7 Natural Solutions That Might Ease Anxiety Symptoms
Keeping anxiety at bay comes down to what your daily routine looks like.
Psychiatrists or doctors can prescribe medication to help manage the symptoms.
You may prefer to go down a different route with alternatives.
Below are seven popular natural relaxants that might help ease anxiety.
1. Deep Breathing
Anxiety often causes rapid, shallow breathing. It could lead to a panic attack, dizziness, or an increased heart rate.
These symptoms can worsen anxious feelings and cause physical issues if unmanaged.
Deep breathing is an excellent way to calm your nerves when facing anxiety.
Develop a habit of taking slow, concentrated breaths at least three times a day.
Inhale for four seconds, hold it for another four, then exhale slowly for eight seconds.
Try this technique the next time you’re experiencing anxiety. It also helps improve your body’s oxygenation and blood circulation.
Doing it when you climb into bed can also aid in calming the nerves and falling asleep more easily.
Many studies prove the vast benefits of physical activity.
A 2022 randomized control trial showed that exercise reduces anxiety symptoms.
Regular exercise can improve your physical and mental health.
An active lifestyle may also reduce the risk of experiencing anxiety. It could also lower the chances of developing related disorders.
Start by walking around your neighborhood if you’re not used to exercising.
Yoga and Pilates are also beneficial without being strenuous.
Running and high-intensity interval training (HIIT) regulate breathing and heart rate.
These benefits could help manage anxiety symptoms better.
3. Herbal Remedies
Nature has provided us with life-changing medication that doesn’t come from a lab.
Below are six popular herbal remedies that may help ease anxiety symptoms.
- Ashwagandha (Withania somnifera). A herbal adaptogen that could help regulate your stress response. It may reduce anxiety symptoms and enhance sleep quality.
- Valerian (Valeriana officinalis). An Asian and European plant root that might treat anxiety, insomnia, and depression.
- Purple Passionflower (Passiflora incarnata). A species from the Passiflora family that could ease nervousness and restlessness. It’s available as a liquid tincture or a tablet.
- Lavender. A plant that belongs to the mint family. It could help soothe muscles, calm nerves, and combat stress and anxiety. Many people also use lavender essential oils or make tea from it to ease their symptoms.
- Green tea. A natural stimulant that could improve cognition, alertness, and general well-being. It may help you focus if you’re dealing with anxiety and racing thoughts.
- Chamomile. A plant that acts as a natural relaxant, which may ease anxiety. Adding it to your tea makes a soothing drink. Chamomile tablets, extracts, and skin creams also exist.
Speak to your doctor before trying any of these herbal remedies. Some of them could have side effects and interactions.
For example, chamomile may cause increased bleeding when mixing it with blood thinners. It might also result in allergic reactions in some individuals.
4. Cannabidiol (CBD)
Cannabidiol (CBD) comes from the cannabis plant. The increased popularity of the natural herb has helped many patients worldwide.
The benefits have become more evident, and different products are widely available.
Many use CBD oil that doesn’t contain tetrahydrocannabinol (THC). This cannabinoid induces psychoactive effects in users.
Cannabidiol doesn’t cause a high, but it could ease symptoms of anxiety and stress.
Many claim that some high-THC strains could also combat anxious feelings.
Meditation, like deep breathing, helps to regulate thoughts and feelings.
Practicing it could reduce anxiety and improve your ability to cope with it.
Progressive relaxation is a meditation form where you tense and relax your muscles.
You start at your feet and work your way up to your head. It helps release tension and improve calmness and focus.
Mindfulness is also an excellent meditation technique with various therapeutic benefits.
It involves replacing anxious and negative thoughts with calm and positive ones.
You also learn to be more aware of your surroundings and focus on the present instead of the past or future.
Specific food contains substances that could provide relaxant properties and ease anxiety. Below are the top five.
- Salmon. Contains vitamin D and essential omega-3 fatty acids like EPA and DHA.
- Cayenne Pepper. Contains capsaicin, which may provide analgesic effects. It could soothe muscles and ease anxiety-related pain.
- Turmeric: Contains curcumin, which could prevent anxiety disorders and improve brain health. It also has anti-inflammatory and antioxidant effects.
- Blueberries. Contain several antioxidants and high levels of vitamin C. These compounds could boost brain health, combat depression, and reduce anxiety.
- Nuts and seeds. Some nuts, like cashews and almonds, could boost moods. They may reduce oxidative stress and combat anxiety. Magnesium-rich seeds, like pumpkin and chia seeds, could ease anxious feelings.
Reducing sugar, caffeine, and alcohol intake also has positive benefits.
They increase anxiety, so cutting them down could help ease related symptoms.
7. Healthy Sleep Routines
Rest is vital for mental and physical health. People with irregular sleep patterns or disruptive routines usually experience more anxiety.
A healthy, consistent sleep routine helps your mind and body to relax and recover.
It regulates stress hormones, improves cognitive function, and boosts moods. Anxiety symptoms then become less prevalent.
Change Your Daily Routine and Enjoy Anxiety-Free Living
Anxiety has several impacts on our emotional, physical, and mental well-being.
It results in different symptoms, like increased heart rate, chest pain, and insomnia. Leaving it untreated could lead to long-term disorders.
Reducing anxiety can be as simple as changing one aspect of your daily routine.
Try different herbal remedies or start exercising and practicing deep breathing.
Some approaches work better for others, while one solution might be the key for you.
These options may be better than pills or medication. Collaborate with your doctor to find the right one based on your needs and preferences.
Happy anxiety-free living!