anxiety and depression

10 Natural Anxiety Remedies

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Natural Anxiety Remedies

If you are looking for natural anxiety remedies, then you have come to the right place. We realise that not everyone wants to pop pills to relieve stress and anxiety, and that is why we have provided this article.

Is all Anxiety bad?

Not all anxiety is bad. It is only natural to face some anxiety before going for a job interview, going on a first date, or writing a test. A healthy level of anxiety protects us from danger. However, constant anxiety can be destructive.

We live in anxious times. Many are still reeling from financial problems, trauma, sickness, and human-made disasters. Isolation from friends and family due to Covid-19 has taken a toll on many people’s mental health.

If you face constant anxiety, you have to act now before it becomes worse and takes control of your life.

In this article, you will learn about several natural anxiety remedies that can help you.

Vitamin Deficiencies that can cause Anxiety & Depression

A deficiency in Vitamin B-1 and B6 can cause anxiety and depression.

Vitamin B-1 is known for its calming effect – that is why it is also known as the “anti-stress” vitamin. This vitamin can be found naturally in whole grains and legumes.

Vitamin B6 helps in producing serotonin and norepinephrine – two hormones that affect how you feel.  It can be found naturally in brown rice, whole grains, legumes, chicken, fish, and dairy products.

Natural Anxiety Remedies

The natural solutions proffered here are safe to use with medical therapies. However, changing your diet and taking supplements can interfere with your anti-anxiety medication. Therefore, before trying these natural anxiety remedies, we recommend that you see a doctor.

Exercise

Exercise is an excellent way to keep in shape – in both body and mind. It helps you to burn, not just physical calories, but mental ones as well.

The good thing about staying active through exercise is that it doesn’t help you only temporarily: it keeps you feeling great even hours after working out. Exercising doesn’t mean you have to lift weights or even hit the gym. You can perform relaxation exercises in your apartment.

Exercise three to four times every week, and you’ll likely discover that you do not feel as stressed as you used to.

Meditate

You alone with your thoughts might not feel like a good combination. However, meditation can significantly help to reduce anxiety. A John Hopkins University research claims that meditating for 30 minutes every day can be a natural anxiety remedy.

During meditation, you work actively to eliminate the troubling thoughts from your mind and replace them with peace and calmness. There are several meditation styles, for example, meditation during yoga or during progressive muscle relaxation. 

Write

Expressing your anxiety is one way that can help you to manage it. Writing can help you to examine and sift your thoughts. By writing, you can focus your thoughts to empowered and action-oriented thoughts which can help to reduce your anxiety.

Thus, you can have a diary or journal and write in it whenever you feel overwhelmed by anxiety.

Cultivate Time-Management Skills

For many people, their anxiety is time-related. Obligations at work, to the family, and health can cause anxiety. However, by having a plan in place and managing your time and next actions can help keep this anxiety away.

Time management strategies, such as the Pomodoro Technique can help you focus on the task at hand without worrying about other things.

Ditch Alcohol and Smoking

Alcohol naturally relaxes the body and mind. A glass of alcohol can help you relax when nervous – at least at first. However, it is not a solution to your anxiety. Once the buzz is over, however, the anxiety can come back even worse!

Smoking is similar to taking alcohol. Many smokers smoke whenever they feel anxious. However, just like its liquid cousin, smoking is a temporary fix. Some researchers say that early smokers are liable to create anxiety disorders later in life. And the chemicals in cigarettes, especially nicotine, can affect the brain’s pathways that control anxiety.

Sleep Better

Having a good night’s rest can work wonders for your anxiety. Therefore, you should strive to get at least seven hours of uninterrupted sleep every night.

There are tips to help you get much-needed sleep at night. These include:

  • Stop using electronic devices like your phone in bed
  • Do not watch TV or read in bed
  • Don’t eat large meals, smoke, or indulge in caffeine before bedtime
  • Keep your room cool and dark

Applying these tips can help you to sleep better at night.

Eat Healthily

A healthy diet is one of the best natural anxiety remedies.

Eating junk foods or foods rich in artificial flavouring, colouring, and preservatives can cause mood swings in some people. You can also suffer mood swings if you have low blood sugar levels or are dehydrated.

A healthy diet contains nutrients that ensure that the right hormones are released by the brain to make you feel good.

Aromatherapy

This is a form of therapy that uses sweet-smelling, soothing plant oils to ease anxiety and stress. These oils can be breathed in directly, added to an air diffuser, or even added to your bath. Some people prefer some smells to others, so you can experiment with different scents until you find that which soothes you. Some of the popular oils include lavender, grapefruit, and sage. You can find other herbs as well as herbal teas discussed in the next point here.

Aromatherapy has been found to:

  • Relax the nerves
  • Improve sleep
  • Improve mood
  • Slow down the heart rate
  • Lower blood pressure

All of which are important in reducing anxiety.

Drink Herbal Tea

Herbal teas are excellent natural anxiety remedies.

The process of making these teas is soothing for many, but it is most effective when drunk. Some of the teas contain components that help to reduce anxiety. For example, Chamomile tea has been found to change cortisol levels. Cortisol is a stress hormone.

Get a Pet

Pets are wonderful companions that are beneficial to people with mental disorders like anxiety. They offer unconditional love and companionship. By spending time with animals, you might alleviate some stress. Dogs and cats are the obvious options, but other animals can provide support too – without triggering your allergies.

You can find more tips on natural anxiety remedies here.

Final Thoughts

Anxiety is a normal part of life. However, constant anxiety can be crippling. Take control of your life today by trying one or more of the natural anxiety remedies recommended above. You can even consult with your doctor to determine which of the ten natural anxiety remedies above is best for you.

Book Summary: Pregnancy Blues – What Every Woman Needs to Know About Depression During Pregnancy

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Pregnancy_Blues - Dealing with Prenatal Depression

Pregnancy Blues: What Every Woman Needs to Know About Depression During Pregnancy by Shaila Kulkarni Misri is a ground-breaking book that has seminal work exclusively focusing on prenatal depression. Pregnancy blues unravels this agonizing yet treatable illness by providing insight into the key social and biological factors that combine to create a hostile environment for depression and anxiety to thrive, as well as proposing the numerous effective treatments that exist.

Each year in the United States, well over 400,000 babies are born to depressed mothers, making prenatal depression the most under-diagnosed pregnancy complication in the country. The numbers are astonishing as the author also highlights that up to 70 percent of pregnant women go through a certain level of depressive symptoms, out of which 12 percent meet the symptoms of major depression.

Given the current global situation, this book may prove to be helpful to many to-be mothers as the novel coronavirus (COVID-19) may have added to the existing feelings of stress, anxiety, and depression. In addition to focusing on elements that pregnant women can control, they also have access to this useful resource to aid in alleviating uncertainly and stress.

Though pregnancy is considered blissful, there are numerous women out there whose excitement is often overwhelmed by feelings of fear, confusion, and sadness. Prenatal depression is seldom discussed and most often misunderstood as opposed to postpartum depression, which is well portrayed and accepted by the medical community.

This book aims to change that perception by focusing entirely on depression during pregnancy and making it a credible reference for women by including invaluable case studies and medical information.

The author, Dr. Shaila Kulkarni Misri, a prominent reproductive psychiatrist with 25 years of medical practice and research has been successful in offering hope, assistance, reformative actions, and laying the myths to rest on the subject through this book.

The fact that will particularly resonate with many is that all pregnant women are vulnerable during the course of their pregnancy. To which the author explicitly states: “If a woman (…) feels burdened rather than uplifted by her pregnancy, she should be particularly aware that while her physical health may be fine, there is something very wrong emotionally and she needs to seek help.”

Di. Misri also focuses on the cultural nuances of birth and pregnancy, she challenges the basic traditions and beliefs relating to pregnancy and motherhood by exploring the misinterpretations that have led to under-diagnosis and insufficient treatment of prenatal depression.

In the opening chapter, it is validating how the author talks about the numerous ways in which societal expectations and pressures, inner stress, and women’s distinct biology all work together to affect mental health during pregnancy.

“I believe it’s time to take off those rose-colored glasses and look at a picture of pregnancy that may not be as pretty as the one that’s been painted by the media but which is, for too many women, sadly more realistic.

Until we are willing to do that, we are unwittingly sentencing these women to continue hiding in plain sight, unable or unwilling to admit, perhaps even to themselves, that their experience of pregnancy is not what they’ve been taught to expect, and that what appears to be so joyful for others is for them a time of sadness, fear, and confusion.

These women need to know that it doesn’t have to be that way, that there is help, and that they cannot and should not be embarrassed or afraid to get the help they need.”

Noteworthy Learnings from the Book

  • Exactly how you can identify the signs and symptoms of depression-and recognise when to seek help
  • Information on the role of female hormones, explaining why women are more vulnerable to depression as opposed to men
  • How depression disguises itself in your physical complaints, such as back, stomach, or chest pain
  • The implicit connection between infertility and depression
  • The antidepressant debate, outlining the facts of specific drugs, their safety and when medication is the correct choice
  • The risks and benefits of breastfeeding and medication

In addition to above, the author also offers beneficial self-tests and resources, particulars on the alternative treatment options ranging from therapy to acupuncture and far more.

Why you should read this book?

Pregnancy Blues has a remarkable balance of clinical information in simple language, together with a multicultural perspective on birth and pregnancy. Dr Misri’s extensive experience in clinical practice and examining over 3,000 women a year in her pregnancy depression clinic adds credibility to this book.

During pregnancy, just like your body, your mind should be in a healthy state as well and this book helps to achieve just that. What can be appreciated most is how strikingly the author has given a voice to all women out there suffering from prenatal depression and assuring them comfort in their difficult time.

Prenatal depression is often masked in silence, shame, and denial, by having access to factual resources, such as this book, we can help ourselves as well as several women around us who may be silently suffering too. This book is filled with stories of women who took a step forward and transformed a potentially damaging experience into a manageable one that eventually brought them the joy of bonding with a healthy and happy baby.

5 Tips on How to Calm Anxiousness

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how to calm anxiousness

1. Understand your anxiety

The first step in learning how to calm your anxiousness is by understanding what triggers it. Feeling anxious is a thinking pattern we experience when our mind fixates on uncertainty, threat, and negativity. While worrying is completely normal, it is the hypothetical worries (‘what if’ thoughts) that we focus excessively on that’s unhelpful. It’s worth noting that you cannot stop the occurrence of hypothetical worries, but you can control your response to them.

One of the ways to understand your emotions is through expressive writing, where you allocate a fixed amount of time each day to write out how you are feeling. By expressing your emotions onto paper, you will be able to identify a pattern and know what to take action on. Getting things out of your head can clear your mind and make it simpler to work through your concerns one by one.

2. Challenge your anxious thoughts

We can influence the process of how our thoughts, feelings, and behaviors constantly affect each other and develop negative patterns. The best way to deal with these unaccommodating thoughts is to recognize them, challenge them, and see if you can replace them. It is often referred to as ‘Catch It’, ‘Check It’ and ‘Change It’ approach. Psychologist Mark Taylor mentions this in his blog as the 3 Cs of Cognitive Therapy.

  • Catch – the thought which originated before the emotion.
  • Check – reflect on how useful the thought is or if there is evidence for it.
  • Change – change the thought to a positive or a more accurate one.

With practice, this can help us to look at perceived problems from a different viewpoint. For instance, you might be worried about an important task which you have to do at work and are convinced it will go wrong and you will be called a failure. Rather than instantly accepting this and feeling even worse, take a minute to Catch It, Check It, and Change It by questioning yourself whether there is sufficient proof or any other explanation for you to be feeling that way. Also, question yourself what advice would you give to a friend in a similar situation. Lastly, see if you can change the negative thought to a positive one, such as ‘I’m prepared’ or ‘I have a lot of work to do but will try to do my best’. There are times when you will be able to change your thought to a positive one and not so at other times. It’s about training to think flexibly and being more in control; It’s about breaking the cycle.

3. Designate a focused time

the-worry-tree-img

Worrying can leave you feeling anxious, which is why making time for your worries is crucial. When you feel like your worries are taking over your day, you can manage this by scheduling yourself some worry time. For instance, when worry arises during the day, think that you will set this aside for your designated worry time. What this does is shifts your focus back to the present rather than on your worry. During the designated time, a structured technique, called the Worry Tree, can be effectively used to focus on solutions rather than escalating your negative thoughts.

4. Induce the relaxation response

The term “Relaxation Response” was coined by Dr. Herbert Benson in 1975. In his book, The Relaxation Response, Dr. Benson describes many benefits of relaxation, explaining that consistent practice can be an effective treatment for anxiety.

Outlined below are some of the most effective strategies for inducing the relaxation response in your body. You can experience deep relaxation and inner peace by choosing one of the following and practicing it once or twice a day. Morning would be considered the best time to do this, allocating about 15 to 30 minutes of your time.

Meditation is considered a great stress reliever as it works quite well for calming the body and mind and assists you in building resilience. As a beginner, you may have difficulty comprehending it, but trying different mediation techniques and also having realistic expectations will help.

  • Breathing exercises

Breathing exercises are highly suggested as it can work to calm the body at any time and place. Different types of breathing exercises can be practiced, so it would be a great idea to try a few. Diaphragmatic, or belly breathing, is the most beneficial as it encourages full oxygen exchange, leaving you feeling completely relaxed.

  • Progressive muscle relaxation

A state of physical relaxation is achieved by tensing and relaxing different groups of muscles in your body. Initially, this anxiety-reduction technique would require a little time and practice, but once mastered, you will be able to relax your body within minutes.

  • Yoga

Yoga utilizes breath and movement to relax and alleviate the mind and invite more ease into the body. If you are new to yoga, it is recommended to begin under the guidance of a certified instructor, but there are also simple, gentle poses that can be practiced at home.

5. Shift your focus

Distraction activities can be an effective method to calm your anxiousness as it redirects your mind off your current emotions. These activities will help you feel happier, energized, and motivated. However, the activity must be attention absorbing to successfully reduce anxiety.

Mentioned below are a few tactics to distract yourself. Negative thoughts are not the easiest to deal with, but anything positive that you can do to break the vicious cycle will make a lot of difference.

  • Participating in a creative pursuit

You may find yourself feeling relaxed when you give your creative side a chance to express itself. Some activities may include making art or crafts.

  • Use entertainment

Watching undemanding TV programs, something that doesn’t require much effort but enough to distract you. Or you could rediscover old music you loved when you were a teen. Listening to music may help you feel calmer. Read something that interests you or a magazine that you enjoy. Playing video games can be excellent for distraction as well.

  • Puzzles

Puzzles can be considered a great way to distract your negative thoughts with simple problem-solving. You can start with easy crosswords or jigsaw. It’s a good idea not to set time limits, however, take breaks in between if it becomes too frustrating.

  • Pampering

Your body needs to be looked after as it is physically drained just like your mind. As such, trivial pampering tasks like painting your nails, taking a long relaxing bath, or treating yourself to a neck massage helps divert the mind as well as rejuvenate the body and calm anxiousness.

Ways to Make Self-Isolation a Positive Experience

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self isolation and depression

It all gets more depressing as we seclude ourselves in our homes, bombarded with concerns around our financial situation, among many others. Self-isolation and depression are positively correlated, hence you simply cannot let it overtake your emotions.

People are anxious, having to deal with both the health and economic crisis that is looming over us. While some things remain out of your control, there are these things that you can take charge of and improve your future circumstances.

It is amazing how Og Mandino in his famous book “The Greatest Salesman in the World” puts it:

“Flowers bloom; flowers fade.
Seeds are sown; harvests are reaped.
All nature is a circle of moods and I am a part of nature and so, like the tides, my moods will rise; my moods will fall.
But today I will be the master of my emotions”

We must master these emotions to ensure each day spent in self-isolation is not depressing but productive.

1. Reboot and re-plan your future

Grab this time and rethink your existing skills, qualifications, and relevance in the future, or if this is the time to make the necessary switch to ensure that we are well braced when such a crisis hits us in the future.

Now is the time to re-train and acquire skills in the sectors where there are skills shortages such as Nursing, Teaching, IT, Trades & Construction. It does not have to be a fully-fledged degree or master’s programs, simple short courses which are offered free during this crisis will tremendously elevate your chances to come out stronger after the end of all this.

2. Self-development

In this time of adversity, you can develop a better version of yourself through ongoing personal growth. Changing the focus from things happening around us will not only ensure that we remain calm, but it will also allow us to focus on things that make a difference in a good way.

Time is not an excuse anymore. Now that we are locked down into our homes, everyone suddenly has more free time. The worst thing anyone can do is waste time worrying about things that are way beyond their control.

Force yourself to employ growth mindset and engage into:

  • Communicating to strengthen relationships.
  • Reading to learn, especially self-development books such as; “How to Win Friends and Influence People” by Dale Carnegie to help you get out there and make your life more rewarding.
  • Listening to podcasts and motivational speakers.
  • Focusing on things that add value to your life.

Invest this time in yourself to make a marked difference in YOU to take a major step in your progression.

3. Exercise/Walk:

The biggest reason why we do not get enough exercise is generally presumed to be lack of time. We can safely say for now that we have an abundance of that.

Even if you are not a fan of intensive workouts, small and consistent effort will motivate you to build good habits, guaranteeing long term success.

You can do your backyard gardening, lawn-mowing, long walks to the park or even fun yard games with your kids to keep your fitness in check. Such forms of physical exercise will be less daunting and easy to action.

For more advanced ones, with gyms now closed, you can get going with your daily press-ups, sit-ups, aerobics or Zumba workouts.

Exercise will help you regulate your anxiety levels during these tough times.

4. Work towards earning a passive income to expand your risk horizon

This enforced seclusion may help you built something significant. These could simply be:

  • Affiliate programs with major networks such as Amazon or E-bay.
  • Exploring your freelancing options on Upwork and Fiverr.
  • Set up on Air B&B and rent out a spare room.
  • Step into a totally different career and sign up for some short courses and test your ability.
  • Startup a blog website. There are so many options out there to get your website set-up through engaging a creative yet affordable web developer.

Use the existing scenario to your advantage and brainstorm ideas on how you can generate passive income while working for your 9 to 5 job.

With thousands made redundant over the past few weeks, it is high time we contemplate seriously on getting a side income to supplement our existing earning capacity.

5. Avoid watching too much news on television and social media

While it is acceptable and necessary to keep abreast with the current news especially the updates on coronavirus pandemic, the heavy indulgence will create fear and anxiousness among us. And you will end up being depressed about items as futile as these:

  • Whether others are following the social distancing rule
  • The amount of toilet paper at the store
  • How long will this pandemic last
  • Whether the government will provide much-needed assistance or not

Letting go of things that we cannot control is the best bet when it comes to mastering your emotions.

Rather, switch your attention to things we can control:

  • My positive attitude
  • My own social distancing
  • My kindness and grace
  • Turning off the news
  • Finding fun things to do at home
  • Limiting my social media

Always remember that the more you think negatively about something, the more you are attached to it.

Bonus Tip: Listen to music

As simple as it sounds, music provides the much-needed respite to our brain following the absorption of more than needed information, particularly the worrying news.

Music instantly uplifts your mood, especially happy music. Most importantly, if you are trying to implement something new in your daily routines like exercising, music gives you that boost in motivation.

It is also demonstrated through research that if you are trying to do something which you don’t highly like or enjoy, then pairing it with something else that uplifts you will get you better results in accomplishing those tasks.

To encapsulate this, unpleasant feelings merely indicate that you are excessively influenced by your negative thoughts and believing it. It is very easy to break the positive relationship between self-isolation and depression by changing the way we think.