Are You Suffering From Anxiety and Depression?
Experiencing symptoms of anxiety from time to time is a typical part of life, and it is a pretty common feeling to have in our modern world.
The normal feelings of anxiety are not bad, and shouldn’t be seen as such, as these feelings help to make you more aware of potentially dangerous situations, and can even help you to stay more organised and prepared. However, if you begin to notice that your symptoms of anxiety are becoming a daily recurrence or even a hindrance, it may be time to act before it gets any worse.
Leaving your symptoms of anxiety to develop unchecked can greatly impact your quality of life, so we’ve compiled some of the best natural remedies for anxiety to help you take back some control in the long term.
What is Anxiety?
We’ve spoken about this before in more depth but, in short, anxiety is your body’s natural response to external factors that cause stress. Anxiety can culminate in feelings of fear or worry, and it can be caused by a wide range of variables that researchers today believe are found in things like genetics, the environment, and the chemical make-up of your brain itself.
Some of the most common symptoms of anxiety include, but are not limited to:
- An increased heart rate
- Rapid breathing
- Restlessness and sleep disorders
- Trouble concentrating
Although these are some common signs of what to look out for if you suffer from depression, stress, and anxiety, it is crucial to recognise that anxiety can present itself in a range of ways for many different people. One person may experience butterflies in their stomach, whereas another may suffer from panic attacks, poor sleeping patterns, and even painful thoughts which can affect their mental health even further.
There is also a difference between everyday anxiety and more severe anxiety disorders. While feeling anxious about a job interview or something stressful is something in itself, when anxiety disorders and mental health deteriorate to an uncontrollable or excessive point that affects someone’s daily life, it could be diagnosed as an anxiety disorder with medical advice.
Some of these disorders include, but are not limited to:
- Panic disorder
- Post-traumatic stress disorder (PTSD)
- Obsessive-compulsive disorder (OCD)
- Separation anxiety
- Illness anxiety
- Phobia
- Generalised anxiety disorder (GAD)
- Social anxiety disorder
What is a Natural Remedy for Anxiety?
There are a range of treatments for anxiety, with one option being cognitive behavioural therapy (CTB). This treatment will only be prescribed after sufficient medical advice, and it can be an effective tool that provides people with the means to cope with their symptoms of anxiety when they occur. Other treatments include medications like antidepressants which can work to ward off more severe symptoms.
Alternatively, if you’d prefer a chemical-free route of treating anxiety, there are all-natural remedies for anxiety that can have minor and significant impacts on the ways you combat anxiety.
Natural health remedies for anxiety will involve making adjustments to habits, like beginning to exercise, working to improve sleep quality, and getting a better diet. You can also try something completely out of the left-field for you, like aromatherapy and meditation.
No matter the demands of your daily life, there are natural remedies for anxiety that are able to fit into almost everyone’s schedules if you have the willpower.
10 Good Natural Remedies for Anxiety
Sometimes, the natural ways are the best and most effective ways. So, if you’d prefer to avoid using medication for anxiety and focus on natural remedies for anxiety, we’ve compiled some of the best natural remedies for anxiety that are able to fit into almost any lifestyle.
1. Increase your Intake of Magnesium
Magnesium is an essential mineral for the proper functioning of the human body, and recent data suggests that up to 30% of a given population is deficient in magnesium, and research also shows that a general increase of magnesium within your diet will aid with multiple bodily functions, improving sleep, and even signs of depression and anxiety.
Although magnesium is one of the most common minerals to have a deficiency worldwide, you can ensure it is included in your diet by including certain foods in your meals. The best foods for magnesium include:
- Leafy greens
- Beans
- Nuts
- Whole grains
Magnesium has the potential to act as a sleep aid. The mineral also helps to maintain healthy blood pressure and is even involved with hundreds of important processes within the human body.
2017 research found that magnesium is helpful as one of the natural remedies for anxiety, and further research shows that a dose of magnesium between 75 and 360 mg of magnesium per day can have anti-anxiety effects.
At OHMG, we believe in the potential magnesium can have as one of the most powerful natural remedies for anxiety. If you’re looking to further supplement your healthy diet of magnesium, each can of OHMG fruity and delicious magnesium water contains 56 mg of magnesium, about as much as a whole avocado, to give you that extra boost throughout the day.
Make OHMG a part of your magnesium journey today.
2. Stay Active
Ensuring that you regularly exercise doesn’t just benefit your physical health, but it is also a fantastic aid to your mental health too. A 2013 study found that people who suffer from anxiety disorders, like generalised anxiety disorder, who reported regular levels of physical activity were actually better protected against developing further anxiety symptoms.
An increased heart rate through exercise can also change the brain chemistry to create more space for neurochemicals that promote anti-anxiety traits, like:
- Serotonin
- Gamma-aminobutyric acid (GABA)
- Brain-derived neurotrophic factor (BDNF)
- Endocannabinoids
Regular exercise also leads to the enhancement of concentration and willpower, which can help with your defences against other anxiety symptoms.
If you’re wondering what kind of exercise is best, this is an entirely personal preference. Whether you take like a fish to water and love to swim, you’re more of a runner, or you’d prefer something calmer like yoga, anything that gets your heart rate up in a regular fashion will be a great help to you.
3. Avoid Alcohol
Although alcohol can seem like it is taking the edge off of your anxiety symptoms at first, research points towards a link between alcohol consumption and the development of anxiety disorders. Not only this, but alcohol is shown to disrupt your body’s natural ability to fall asleep. This means that the avoidance of alcohol is one of the best natural remedies for sleep and anxiety.
A 2017 review of 63 different studies found that a decrease in alcohol consumption can reduce the frequency of symptoms related to anxiety and depression.
Heavy drinking can interfere with the brain’s delicate balance of neurotransmitters - which are responsible for positive mental health - and this can create an imbalance that leads to further symptoms of anxiety.
4. Stop Smoking
Although you may be tempted to reach for a cigarette during stressful periods, smoking actually works to worsen your symptoms of anxiety over time.
Research shows that people who pick up the habit early in life have an increased risk of developing an anxiety disorder later on, as nicotine alters anxiety-related neural pathways for the worse.
If you’re looking to quit smoking sooner rather than later, there are many different programmes available on the NHS that can help. There are also multiple store-bought remedies to aid this process, such as nicotine patches and sprays.
5. Limit your Caffeine Intake
Caffeine is definitely not your friend if you suffer from chronic anxiety, as the substance can cause enhanced nervousness and jitters which can worsen your symptoms.
Research has shown that caffeine worsens symptoms of anxiety disorders, and can even cause panic attacks. This means that the elimination of caffeine from your life can provide a significant improvement.
A 2008 study discovered that caffeine blocks the brain chemical adenosine in order to increase alertness, which is what makes you feel tired.
Although a moderate caffeine intake is safe for most people, in order to cut back, start by replacing caffeinated drinks with water in order to satisfy your thirst and flush remaining caffeine from your body. This will help to adjust your habit without your body going through withdrawal.
6. Focus on Improving Sleeping Patterns
Even though nearly a third of adults get less than 6 hours of sleep a night, at least 7 to 9 hours of sleep every night is proven to be a crucial part of good mental health. In order to benefit from one of the best natural remedies for anxiety and focus, and make sleep a priority to your mind, you can:
- Only sleep at night when you’re tired for a good sleep wake cycle
- Do not read or watch television in bed
- Don’t look at any screens in bed
- Try to remain still and comfortable, or move to another room if you can’t sleep
- Avoid caffeine, nicotine, and large meals at least two hours before bed
- Sleep in a cool, dark, room
- Have a regular sleep schedule
- Try writing down your worries before bed
7. Practice Mindfulness Through Meditation
One of the primary goals of meditation is to achieve full awareness of the present moment - this means noticing all of your current thoughts in a non-judgemental way. This can lead to a sense of calmness and contentment, which will also lead to you learning how to process these thoughts and feelings mindfully.
According to research from John Hopkins University, 30 minutes of daily meditation and deep breathing exercises may alleviate some anxiety symptoms and even act as an antidepressant, making this one of the best natural calming remedies for anxiety.
Find out what meditations for anxiety can work for you.
8. Make Sure to Eat a Balanced Diet
Low blood sugar levels, dehydration, and chemicals in certain unhealthy foods may have an effect on the mood of some people - this is also true with a high sugar diet.
If you find that your anxiety tends to worsen after eating, try checking your eating habits and make alterations towards a healthier lifestyle. This means eating less processed foods, more fruits and vegetables, staying hydrated, and eating a balanced diet.
9. Aromatherapy Could Help
Aromatherapy, a holistic healing treatment humans have used for thousands of years, uses natural plant extracts and essential oils to promote the good health and well-being of the mind, body, and spirit.
Essential oils are created by natural plant extracts, and these can be inhaled directly or added to a warm bath or oil diffuser. Research suggests that the practise helps to:
- Promote relaxation
- Promote sleep and improve sleep quality
- Boost mood
- Reduce heart rate and blood pressure
Some essential oils that are believed to relieve symptoms of anxiety are:
- Bergamot
- Lavender
- Clary sage
- Grapefruit
- Ylang ylang
10. Chamomile Tea can Solve Everything
According to a 2014 study, chamomile tea may be a powerful ally against the effects of generalised anxiety disorder. The study saw those who took German chamomile capsules of 220mg five times daily had a greater reduction in anxiety-related test scores than the placebo control group.
Furthermore, a 2005 study found that chamomile extract acted as a sleeping aid and helped sleep-disturbed rats to fall asleep easier.
Overall
If you suffer from the symptoms of anxiety, the above ideas may help to calm you down but, remember, natural remedies for anxiety may help but they do not replace professional help where needed.
If you suffer from increased anxiety, you may require medical advice, therapy, or medication for long term relief. Speak with your GP about any concerns.
Did you know that an increase in the intake of magnesium is also proven to help alleviate symptoms of anxiety and depression? As for natural remedies for anxiety, supplementing your diet with magnesium-rich foods, as well as OHMG magnesium water, is one of the most natural remedies for anxiety. Find out how magnesium can work to help your symptoms of anxiety and depression.
By supplementing your diet with OHMG magnesium water, you can work to offset the symptoms of anxiety and depression. Each deliciously fruity and tongue tantalising can of OHMG contains 56mg of magnesium - that’s as much as an avocado!
Taste the OHMG goodness today.
