If you suffer from anxiety or panic attacks but are leery of pharmaceuticals, you might want to consider some natural remedies for anxiety relief. There’s absolutely nothing wrong with taking medication if you feel that’s your best option, but natural remedies and lifestyle changes can also be a big help in managing anxiety symptoms.
When anxiety becomes overwhelming, one of the best things you can do is to distract yourself. Find something to do – preferably hands 0n – and immerse yourself in it so that you can’t think about anything else. Some easy distractions could be:
- Writing in a Journal
- Organizing some old photographs
- Listening to a guided meditation
- Taking a walk outside
- Playing a board game
Helpful Essential Oils for Anxiety
One very popular way to treat anxiety naturally is with essential oils. Essential oils are extracted from flowers, herbs, and plants, and then you can use them to help calm you down and reduce your panic and anxiety symptoms. Certain essential oils are better for anxiety, creating a calm environment and reducing the amount of panic attacks you experience. Here are some essential iols to consider using for stress:
Create a calming atmosphere in your home by diffusing some essential oil, adding some drops to your bath or applying them to the bottoms of your feet.
Many people rely on coffee throughout the day to keep themselves going, but drinking too much coffee can set off anxiety episodes and even trigger panic attacks. Remember that caffeine is a stimulant, increases stress hormones, increases heart rate and blood pressure. It will also stimulate your “fight or flight” response.
Consider drinking herbal tea instead. One good to start with for anxiety is lemon balm tea. It’s a great remedy to calm your mind and body. Perhaps you have a lot of work or financial stress, are overwhelmed by all your responsibilities at home, or are dealing with the stress of making major decisions. You can drink some lemon balm tea and feel more at peace, which helps you to de-stress and sleep a little better.
Other herbal teas that help with anxiety and stress are:
- Chamomile Tea
- Passion flower tea
- Green Tea
Also consider elderberry tea to help boost your immune system!
Ditch the Alcohol
Alcohol is one of the mostly commonly used and abused drugs in the United States. And it’s seemingly everywhere. If some social media memes are to be believed, it’s impossible to parent without a glass or bottle in your hand. Many people like to use it because it has a sedative effect and helps them to unwind. But over time, this strategy will backfire. Too much drinking can rewire your brain, and contribute to the development of even more anxiety problems.
If you feel like abstaining is a struggle, there are a number of online communities that you can reach out to. Here’s just a few of them:
Omega 3 for Anxiety
You probably already know that proper nutrition is an essential part of treating your anxiety naturally. One of the more important supplements you’ll want to take are omega-3 fatty acids. Try to aim for 2-3 grams of omega-3s every day, as they will help you to lower stress chemicals, which help to decrease anxiety and panic symptoms. While you can take a supplement, it’s better to get nutrients from natural food sources. For omega-3 fatty acids, this means fish like salmon and tuna, as well as whole grains, flax seeds, and walnuts.
Get More Vitamin D
Another nutrient you need to treat your anxiety naturally is vitamin D, but you don’t have to take a supplement or even eat a lot of foods with this vitamin. The best way to get more vitamin D is actually through sunlight. Try heading outside for 15-20 minutes a day to soak up some vitamin D, and you’ll soon start feeling much better. Vitamin D will not only help with your anxiety, but will also improve your mood and energy. Try going outside for quick walks or taking your lunch break outdoors when you can.
Exercise Can Calm Anxiety
A great way to combine sunlight and exercising is to go for a walk outside, go hiking, or find another outdoor activity. Even if you’re not able to get outside, getting more physical activity is great for anxiety. You get your blood pumping, distract your mind, and can de-stress as well.
For indoor workouts, I highly recommend Walk at Home. In 15 minutes I can walk one good fitness mile, burn some calories and reduce stress. It’s also accessible to all body types. Yoga is another time tested way to reduce anxiety. My current favorites are Sleepy Santosha and Yoga With Kassandra.
Homeopathy for Anxiety
Homeopathy is a gentle way to help reduce symptoms of stress and anxiety. Coffea cruda 200C and Ignatia 200 are two helpful remedies that will work with your body to relieve difficult anxiety symptoms.
A regular mindfulness meditation practice can go a long way to reduce stress and anxiety and boost emotional regulation. It’s one of the very best things you can do to practice self care during the pandemic. I highly recommend the Calm app, which is paid but well worth it. I use it every day, and sometimes multiple times a day! If you can’t swing it right now, look for guided meditations on YouTube.
I also love to read (endlessly!) books about mindfulness meditation. Here’s some of my top picks.
10 Easy Ways to Stop Panic Attacks
What you should know about putting a stop to a panic attack is you have to find the right method for you, and that might take a bit of trial and error. The following include some different things you can try to stop panic attacks in their tracks:
*Listen to a guided meditation
*Find an object to focus on
*Use a body scan or muscle relaxation technique
*Visualize your happy place
* Count backwards from 100
* Say No! out loud as many times as needed
* Listen to music
* Watch a movie or television show
* Call someone on the phone who can calm you down
These are some of my time-tested ways to manage my own anxiety and panic attacks. Do you have any resources to share? I’d love to hear them!
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