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Natural Remedies For Anxiety and Stress

Natural Remedies For Anxiety and Stress

Anxiety is definitely a normal response to stressful situations. It helps people deal with things at the office, school, or any other place for that matter. However sometimes it can get in your way.

Anxiety disorders are common because the world is full of worries and tensions. Anxiety can get in the way of life.

However, there are natural remedies out there to help you. Here is a list of a few of them that will support you in these tough times:

1. Passionflower

This herb, contrary to its name, isn’t about love. It’s a sedative. It helps ease symptoms such as irritability, agitation, anxiety, and depression in many patients that take passionflower.

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2. Chamomile

If you have an anxious moment, grab a cup of chamomile tea. It just might do the trick to calm you down. You can also take it as a supplement.

In a Philadelphia study, GAD patients (Generalized Anxiety Disorder) who took chamomile supplements for eight weeks decreased their anxiety. So, why not you?

3. L-theanine (green tea)

Japanese buddhist monks could meditate because of green tea for hours, while remaining alert and relaxed. One reason is the ingredient contained in their green tea known as L-theanine. Research shows that L-theanine can curb a rising heart rate and high blood pressure. Anxiety is reduced in this magnificent process too. You can get a lot of L-theanine from green tea but you will have to drink many cups (anywhere from 5 to 20).

4. Hops

Hops is in beer, but you won’t get the tranquilizing benefits from it. The sedative compound is bitter and isn’t common in tea unless combined with mint or chamomile. It promotes sleep.

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5. Valerian

Valerian is another sedative that can help ease anxiety. It acts as a sleep aid for insomnia. Valerian smells a bit terrible but it works miraculously with sleep-related problems. Most take it as a capsule. If you would like to try it, take it in the evening, not before work.

6. Lemon Balm

Lemon balm has been used since the Middle Ages to reduce stress and anxiety. In a study of volunteers, those who took lemon balm were calmer than individuals taking a placebo. Start with a small dose, because too much can cause you to become more anxious. Lemon balm comes in many forms: tea, capsules, and tincture.

7. Exercise

Exercise is great for numerous reasons, including it’s ability to act as a powerful antidote to anxiety and depression. Exercising includes yoga, cardio, or strength training. Do what you like. If you like treadmills, use that. If you like taking a walk in the park, go for one. Any physical activity that makes you happy – go and do it. I have learned to do that also, and I feel happier than ever. No one can make me anxious, because I exercise it away.

8. Lavender

The aroma of lavender is intoxicating. In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a study in Florida, students inhaling lavender oil before an exam were less anxious.

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9. Hold Your Breath

It is not recommended you turn blue in the process, but yogic breathing is shown to be effective at lowering stress and anxiety. Read about the 4-7-8 breath, exhaling completely through your mouth and then inhale through your nose for a count of four. Hold your breath for a count of seven and now let it out slowly for a count of eight – through your mouth. Repeat this twice a day.

10. Omega 3

Fish oil is good for the heart and perhaps can fight depression. You can add anxiety to the list as well. In one study, students who took 2.5 milligrams a day for 12 days had less anxiety before exams than students taking placebo.

11. Sauna

You can feel relaxed through a sauna. Sensations of warmth alter neural circuits that control the mood. Heating your body reduces both muscle tension and anxiety. Curling up next to a fire can produce these same results. Lying on the beach or sitting in a jacuzzi are associated with feelings of well-being and relaxation.

12. Forest Bath

It is known as a walk in the woods. Walking for twenty minutes can result in helpful body changes, especially in a forest that is beautiful to the eye. Forest bathers have lower stress hormone levels.

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13. Mindfulness Meditation

Originally a buddhist practice, it is now a mainstream therapy and can be effective in treating anxiety. Mindful awareness helps you experience each moment as it is rather than what is expected or feared. Pay attention to the present moment. Be curious. Attend withou judgement.

14. Laughter

Even a fake laughter gives you an instant hit of dopamine. Dopamine is a brain chemical controlling pleasure and reward in the body. Cultivate a good sense of humor. If you are too tense to laugh, use technology. Google phone apps for laughing. You will be pleased because you will have laughed off your horrible anxiety.

15. Schedule relaxation

Make time to relax. If you don’t, how will you ever find the relaxation you need? You have to make time for things that matter to you. Look at your schedule and do not be afraid to make changes to comfort your soul and yourself. Put in a half hour of just doing nothing but relaxing in a way that comforts you. Do whatever it is you find relaxing, and see how much better you will feel. Start by putting yourself first.

16. GABA

GABA is a supplement. It is sold online and in health stores. It can help calm down anxious people. Individuals who eat chocolate infused with GABA were less stressed when taking an arithmetic test than those that didn’t. GABA can interact with medications, so always check with your doctor before taking anything.

17. Face the fear

If something makes you scared, face it. Don’t back away. Instead, fight it with all of your force and conviction. Uncertainty will always remain a part of life, but it can be better to embrace it. Understand what you worry about, and then embrace why you feel this way. In this way, you will gain victory as you push yourself to do things that scare you, lifting your fears away from yourself.

18. Eat Breakfast

Never starve your body. A good breakfast can make a huge difference. Eat eggs, bread, toast, cereal, fruit – whatever will motivate you to eat your most important meal. You will feel fuller and satisfied.

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Ramanpreet Kaur

Currently a student but don't know what direction to go in: Let us see if writing gets me anywhere :)

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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