Now, more than ever, we are all stressed for various reasons. Busy days, over-extended schedules, the crazy 2020 Covid era. . . all brought on stressors for everyone.You don’t need a doctor to tell you that stress isn’t healthy, but you may need help learning to overcome it.
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Anxiety feels different for everyone.
Physical effects can include:
a churning feeling in your stomach
nausea (feeling sick)
feeling light-headed or dizzy
faster breathing
panic attacks
pins and needles
feeling restless or unable to sit still
grinding your teeth, especially at night
headaches, backache or other aches and pains
a fast, thumping or irregular heartbeat
sweating or hot flushes
needing the toilet more or less often
changes in your sex drive
sleeping issues
Mental effects can include:
having a sense of dread, or fearing the worst
feeling tense, nervous or unable to relax
feeling like you can't stop worrying, or that bad things will happen if you stop worrying
worrying about anxiety itself, for example worrying about when panic attacks might happen
wanting lots of reassurance from other people or worrying that people are angry or upset with you
worrying that you're losing touch with reality
low mood and depression
rumination – thinking a lot about bad experiences, or thinking over a situation again and again
feeling disconnected from your mind or body, or like you are a character that you are watching in a film
feeling disconnected from the world around you, or like the world isn't real
worrying a lot about things that might happen in the future
While all these sensations are certainly unpleasant, there is a more dangerous side to anxiety:
Heart disease - Under pressure, your heart takes a lot of abuse. It can lead to high blood pressure and abnormal heart rhythms.
Sleep disorders - Too much daily pressure can disrupt your internal clock. Insomnia usually shows its ugly head.
Weakened Immune System - Research shows that anxiety can affect your ability to fight sickness, and may even damage your body’s ability to repair cells, leading to cancer.
Digestive issues - Anxiety can trigger digestive attacks and make symptoms worse.
So, what can be done in terms of home remedies and self-care? Let me share a few of my favorites with you.
First, self care. These may seem like common sense, but when you are dealing with anxiety even the basic things seem to fly out the window.
The Most important meal of the day. . . yep, you guessed it - Breakfast. Research found that breakfast eaters have more energy and feel less stressed than those who skip breakfast. I have a 12 year old daughter and this feels like a constant conversation. Eat something small, but powerful. A handful of nuts and a piece of fruit, overnight oats, yogurt with chia seeds and flax seeds. Something to get fuel in your tank before you start your hectic day.
Don’t skimp on sleep. Easier said than done, right? If anxiety keeps you from drifting off, don’t stay in bed worrying. Get up and do something relaxing and try again. If your brain keeps racing, make a list of what’s bothering you and then let it go until tomorrow.
Put on your gardening gloves. I don’t know about you, but for me there is something soothing about digging in the dirt. Gardening helps tone muscles, promotes healthy bones, and it helps maintain flexibility, stamina, and strength. It is also a known fact that gardening helps reduce stress and lower blood pressure. Gardening not only rewards you with a prettier yard but it also lets you get rid of some of those worries along with the weeds.
Get some sun. A sunny day can brighten your mood, but only if you get outside. Sunlight will boost your melatonin, a hormone that buffers the effect of stress and can help you sleep better.
Aromatherapy. To lift your spirits, experiment with these essential oils - bergamot, cedarwood, frankincense, geranium, hyssop, lavender, sandalwood, orange, and ylang ylang.
Second, supplements. These all natural supplements and herbs are natural stress busters.
Kava. The supplement made from crushed kava roots like the one here produces a calming effect, helping in cases of mild to moderate anxiety, stress, or restlessness. This has been a staple in my household, but do your research first and consult with your doctor if interested, as there has been some discussion that this supplement may be linked with toxic liver disease.
Valerian. In my opinion, the holy grail of tension relievers. It’s also a super sleep aid with no side effects. My favorite brand is here. For valerian tea, add one teaspoon of the dried root to a cup of hot water. Or if you prefer, take two 500mg capsules like this a day.
Ginseng. If you take ginseng, along with a multivitamin, you may recharge your adrenal gland, and so cope with stress better. Used for thousands of years, this healing root also boosts energy and concentration. Ginseng is available in several forms, including capsules, teas, soft drinks, dried root, and even chewing gum.
Lemon Balm. Lemon Balm is a sweet and slightly minty smelling herb that has been used throughout history as a sleep aid and to calm the nerves. Today, many studies have shown that Lemon Balm, especially in combination with Valerian, decreases stress, eases anxiety and promotes better sleep.
Chamomile. Brew a soothing cup of chamomile tea by steeping two or three teaspoons of dried blossoms in a cup of water. Then sit back and sip your anxieties away.
St John’s Wort. This has been used for centuries as a sleep aid and a mood booster. It has been shown to combat insomnia and depression.
Vitamin C. Your brain needs vitamin C to produce serotonin, a chemical that helps you sleep and makes you feel good. This vitamin will also block the release of stress hormones that weaken your immune system. Maximize your vitamin C intake by eating citrus fruits, strawberries, red and green peppers, broccoli, Brussels sprouts, and cantaloupe. For more protection, take vitamin C supplements.
B vitamins. Getting enough B vitamins in your diet is essential because your body uses them quickly when it’s stressed. Eat peas, beans, meat, poultry, fish, whole-grain breads and cereals, bananas, and potatoes for the important Bs like B12, B5 and folate.
Magnesium. Contained in beans, brown rice, grains, popcorn, nuts, spinach, peas, corn, potatoes, oatmeal, shrimp, clams, oysters, and skim milk. Studies show that magnesium can help reduce stress as it is needed to help clear stress neurotransmitters. I have found that the best way for me is for the Magnesium to be delivered through the skin, which is why I use this spray.
I hope this post helps you sleep a little easier tonight. Please share with me any other supplements or herbs that you have found helpful in your life.
Good luck!
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