Have you ever felt really scared when things do not go your way? Do stressful situations take a toll on you? Does it feel like your heart is doing backflips and your thoughts are racing in overdrive? There is a name for that called anxiety.
Anxiety is one of the most common mental illnesses in the United States. The Anxiety and Depression Association of America (ADAA) says that 18% of Americans have anxiety every year. You are not alone in your struggles. You could be experiencing symptoms like nervousness, agitation, tension, a racing heart, and chest pain. Stress can be overwhelming where it feels like a nervous monster has taken over your thoughts. You are scared about making one move in fear it would be the wrong one.
Anxiety does not have to be a daily struggle. Through treatment, you can find ways to breathe again at a steady pace. While it is important to receive treatment at a facility, you can do a variety of treatments at home to avoid any pause in your recovery. Here are examples of natural remedies to take control of your stress levels all in the safety of your home!
Get Yourself Moving
Anxiety causes you to have all of this pent-up energy inside of you. Exercise is a great way to burn off that nervous energy. Endorphins gets produced this way which are your body’s natural painkillers. You will have more energy throughout the day as well as a clear mind. Even ADAA says that brief walks for ten minutes can put you in a better mood than before.
The federal guidelines say that you should try to have 2 1/2 hours of moderate-intensity physical activity a week, 1 1/4 hours of vigorous-intense activity, or both. If you do not have the urge to get up from wherever you are, here are some tips to get you motivated from ADAA:
• Jog, walk, bike, or exercise five times a week for 30 minutes.
• Set small daily goals and aim for consistency.
• Find fun forms of exercise in a group class like dancing or aerobics.
• Listen to audiobooks, podcasts or your favorite music while you workout.
• Have an “exercise buddy” with you to avoid being alone and help you stay committed.
• Be patient when starting a new exercise program.
Smell Those Sweet Scents with Aromatherapy
Have you ever smelled something so good that it made you feel great inside? That is the power of aromatherapy where fragrant essential oils promote health and well-being. A 2012 study showed that essential oils, like lavender, reduced the heart rate of middle-aged women in the short term and helped ease sleep issues in the long term. All you have to do is put a few drops of your favorite essential oil on your pillow, in your bath, or to a cup of boiling water that you inhale for quick, natural relief.
If you are stuck on which essential oils to use, here are some helpful ones that are excellent for anxiety:
• Lavender
• Clary sage
• Bergamot
• Ylang ylang
• Grapefruit
Jot Your Feelings On Paper
When you write down your ruminating thoughts in a journal, you are no longer keeping them caged in your head. Start by journaling for five to 15 minutes about whatever you are thinking about. Do not worry about how coherent your writing is as the goal is to release your thoughts. Once you have all of your thoughts on paper, you can see for yourself your worries. Feel free to challenge them and show them you are stronger than they are.
Conclusion
Anxiety can get worse with time when left untreated. When you get home from visiting your therapist, take what you have learned to your home and try these natural remedies. You may need to try several of these to know which one works for you. By taking control of your anxiety wherever you are, you are taking back control of your life. Please reach out to us if you would like help managing your anxiety.
