Feeling stressed? These natural remedies can help reduce anxiety and boost your mood.
in the present moment. Meditation is known to relieve stress and anxiety. Research from John Hopkins suggests that just 30 minutes of daily practice may alleviate some anxiety symptoms and act as an antidepressant.
When used properly, meditation allows you to slow down and observe the world without judgment. If you practice it when anxious, it can also help to reduce worrying thoughts and bring about a feeling of balance, calm, and focus. An app that many of my clients use to help them meditate is called Calm.Low blood sugar levels, dehydration, or exposure to chemicals in processed foods—such as artificial flavorings, artificial colorings, and preservatives—may create mood changes in some people. Payif your anxiety worsens after eating; if that’s the case, it’s important to check your eating habits. If you notice that what you’re eating is affecting how you feel, try to stay hydrated, eliminate processed foods, and eat a healthy diet rich in complex carbohydrates, fruits, vegetables, and lean proteins.Shallow, fast breathing is common when you’re anxious. But breathing this way when your anxiety is high may lead to an increased heart rate, dizziness, lightheadedness, or even a panic attack. Deep breathing exercises—such as deliberately taking slow, even, deep breaths—can help restore normal breathing patterns and reduce anxiety. If you’re feeling particularly anxious, deep abdominal breathing can help you relax. Start by inhaling slowly and deeply through your nose. Keep your shoulders relaxed, then exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. During each inhale, say to yourself, “I know I am breathing in”; during each exhale, say to yourself, “I know I am breathing out.” Continue that process until you feel relaxed.Chamomile tea is a common remedy for relieving tension and promoting sleep. One study found that people who took a 220-milligram German chamomile capsule up to five times per day showed bigger reductions in anxiety symptoms than people who were given aAromatherapy uses fragrant essential oils to enhance well-being. The oils may be inhaled or put in a warm bath or diffuser. Studies have indicated that aromatherapy can help induce relaxation, regulate sleep, improve mood, and reduce heart rate and blood pressure.
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