Natural Coping Strategies for Anxiety

 Ready to chill out without relying on pills?

Let’s be real - life can be stressful sometimes. When demands start piling up, it’s common to feel overwhelmed, on-edge, and anxious now and then. But when those temporary worries turn into constant, excessive and debilitating anxiety that impacts daily life, it may be time to take action.

We’re talking sleepless nights, intrusive thoughts, chronic muscle tension - you know, feeling anxious in a way that makes it tough to function. If this sounds familiar, know that you’re not alone. Anxiety disorders are the most common mental illness in the U.S., affecting over 19% of the population.

The good news? While professional treatment is recommended for long-term anxiety, there are small daily steps you can take to help manage symptoms naturally. Lifestyle changes, herbal supplements, nutrition strategies and simple habit shifts can all help you feel a bit calmer within.

Let’s explore some holistic ways to take on anxiety and promote lasting chill. By implementing a few of these complementary remedies and self-care routines, you can get anxiety relief the natural way.

Lifestyle Changes

One of the most effective starting points for alleviating anxiety without medication is making wholesome lifestyle changes. How you live each day - from your exercise routine to sleeping habits - has a huge impact on mental health. Here are some positive lifestyle adjustments to help you physically and mentally unwind:

• Make Time to Sweat - Exercise isn’t just good for your body, it also works wonders for the mind. Aerobic activity like jogging, biking, or swimming in particular leads to the release of feel-good endorphins. It also reduces cortisol, the stress hormone that triggers anxiety. Aim for at least 30 minutes of sweat sessions 3-5 times per week for anxiety relief.

• Eat a Balanced Diet - Food truly is medicine, especially when it comes to mental health. Limit intake of stimulants like caffeine, alcohol, and refined sugar which can exacerbate anxiety. Instead, load up on anxiety-calming whole foods like complex carbs, nuts, avocados, fatty fish, berries, and dark leafy greens. Stay hydrated with enough water throughout the day as well.

• Try Relaxation Techniques - Simple practices like breathwork, meditation, yoga, and mindfulness can work quickly to induce your body's relaxation response. This counteracts the fight-or-flight anxiety state. Start your day with 10 minutes of deep breathing or unwind before bed with a short guided meditation using mindfulness apps like Calm or Headspace.

• Log Enough Zzz’s - Lack of sleep is a recipes for increased anxiety, worry, and rumination. Make getting 7-9 hours of quality shut-eye each night a priority for keeping anxiety at bay. Maintain a regular sleep schedule, limit screen time before bed, avoid stimulants in the evenings, and create a calming nighttime routine. 

Herbal Remedies

For centuries, herbs have been turned to for their medicinal and therapeutic properties. Many herbs contain active compounds that can help relieve anxiety by promoting calmness and relaxation. Sipping herb teas is a tasty way to harness their natural magic. Here are some of the top anti-anxiety herbs to try:

• Chamomile - This daisy-like flower is well-known for its mild sedative effects. Abundant in aromatic terpenoids like bisabolol, chamomile relieves anxiety while also combatting insomnia and muscle tension. Steep in hot water for a soothing cup of tea.

• Lemon Balm - With its bright, uplifting citrus flavor, lemon balm makes a refreshing tea that eases anxiety. It contains antioxidants called rosmarinic acid and flavonoids which calm nervous system activity. Drink a cuppa after a stressful day!

• Lavender - Prized for its sweet floral aroma and vibrant purple color, lavender also provides medicinal anxiety relief. Research shows lavender essential oil reduces anxious thoughts and feelings of angst. Add a few drops of lavender essential oil to teas, baths or diffusers.

• Passionflower - Used for centuries by Native Americans, passionflower acts as a mild sedative to quell anxiety, irritability, insomnia and more. The flavonoids in this exotic vine enhance relaxation.

• CBD Oil - Extracted from hemp, CBD interacts with receptors in the body’s endocannabinoid system to reduce anxiety, ease muscle tension, improve sleep, and elevate mood. Find a high quality, third-party tested oil and add 1⁄2 dropper to your morning coffee or tea.

Nutritional Strategies

The supplements you take can also impact anxiety levels, for better or worse. Stock up on these anxiety-busting nutrients for a boost from the inside out:

• Magnesium - Magnesium deficiency is connected with increased feelings of anxiety. Supplementing with 200-400 mg magnesium glycinate or citrate can alleviate muscle tension, nervousness, irritability, and sleep issues stemming from anxiety. 

• Omega-3s - These healthy fatty acids found in fish, nuts and seeds help regulate brain chemicals like dopamine and serotonin, which influence mood and anxiety. Get your daily dose by taking 1-2 grams capsule supplement or eating omega-3 rich foods.

• B Vitamins - The B vitamin family plays a critical role in nervous system function and managing stress response. Take a high quality B complex to ensure you meet the recommended daily intake.

• Adaptogens - These herbs like ashwagandha, holy basil, and Rhodiola help your body adapt to and overcome physiological and mental stress. Take 400-500mg of standardized extract. L-theanine- This amino acid found in green and black tea boosts alpha brainwave activity which induces relaxation. Pair 100-200mg L-theanine capsules with a hot cup of tea. 

Lifestyle Habits

Along with what you eat and take, small daily habits that cultivate calm are also key when dealing with anxiety. Incorporate more of these relaxing rituals into your routine:

• Unplug in Nature - Trade screen time for green time by getting outside. Fresh air, sunlight, and the sights and smells of nature soothe mind and body. Try hiking, outdoor yoga, walking, or camping.

• Practice Mindfulness - Instead of spinning out about the future, come back to the present moment through the practice of mindfulness. Observe passing thoughts and physical sensations without judgment. Apps like Headspace make it easy.

• Lean on Loved Ones - Don’t go it alone. Spending time with supportive friends and family members who lift your mood can help ease anxious feelings and strengthen resilience. Share what you’re going through and let them comfort you.

• Engage in Hobbies - Do more of what brings you joy, whether it’s gardening, cooking, art, music, or DIY projects. Expressive, creative and hands-on hobbies boost mood by inducing the relaxation response.

Conclusion

Living with excessive worry, panic and anxious thoughts is no picnic. But incorporating more natural stress relievers into your routine can help neutralize anxiety’s unwanted physical and emotional effects. Experiment with different lifestyle tweaks, herbal remedies, supplements and habits to find your unique anxiety antidote.While holistic approaches can provide relief from anxiety symptoms, consulting with a mental health professional is advised for developing an effective long-term treatment plan. Natural remedies are great complementary additions that support the healing process.

With some patience and TLC in the form of restorative lifestyle changes, calming herbs, mood-lifting hobbies and deep breathing sessions, you can minimize anxiety’s stronghold and restore a sense of peace. So take it one step at a time – you’ve got this!