October 10, 2022
The American Psychological Association says that only 28% of Americans manage their stress well. But 77%of people report experiencing physical symptoms and 73% experience psychological symptoms of stress. A small amount of stress may be helpful as it teaches our bodies to handle the curveballs that life can throw at us sometimes. However, uncontrolled stress can lead to anxiety.. In this blog, let’s discuss natural remedies for stress that people under pressure can try.
Sometimes, we feel like we have the weight of the world on our shoulders. These natural calming remedies may help. Keep reading for five science-backed ways to beat anxiety without medication.
It doesn’t matter if you've never meditated before. It doesn’t even matter if you don’t think you’re “good” at it. A few minutes of silence can work wonders. One study showed participants who were involved in playing a stress producing computer game were able to produce a relaxation response on a physiological level by meditating. Furthermore, meditation achieved a relaxed response in participants without taking away the positive effects of stress, like improved memory. Other research says that meditation may alleviate anxiety and panic. It may even maintain these benefits in individuals with generalized anxiety disorder (GAD), panic disorder and panic disorder with agoraphobia.
Meditating doesn’t have to be complicated. Keep it simple! Try a free app like Headspace or look for meditation videos on YouTube. Does ten minutes feel overwhelming? Cut it down to five or even three minutes. Increase it over time and you may just watch your stress melt away.
When it comes to relieving nervous tension, exercise is a game-changer. Science agrees that exercise can teach your body to handle stress better. Other research notes that even a single session of exercise can reduce symptoms of anxiety and depression. This is largely due to the release of a feel-good hormone called endorphins.
To use fitness for body stress relief, it’s important to find something that makes sense for you. This isn’t a one-size-fits-all approach! One person might find a grueling weightlifting session beneficial, while another might prefer yoga or speed walking. Try different activities and pay close attention to how you feel before and after so you can determine what works best for you!
Want to know how to relax after a stressful week? Natural stress relief could be as simple as jotting down your thoughts. One study with registered nurses showed that journaling helped them better manage stress and burnout. Another study with multiple sclerosis patients found similar results, with improved stress and anxiety. And when it focuses on both emotions and cognitions journaling can help us see the positive in a stressful event.
Sometimes, when our minds are swirling with troubling thoughts, getting them down on paper can make a world of difference. Try setting a timer for five minutes every morning or night and dedicate that time to journaling. Or you might consider gratitude journaling/affirmations, where you write down things you’re grateful for. Note: Journaling and meditation make great companions! Try doing them back to back before your day starts.
The concept of breathwork is simple. It refers to using specific breathing techniques, exercises or patterns. The practice isn’t exactly new. It made its mark long ago in yoga and Buddhism. However, it started gaining steam in the 1960s and has more recently gone mainstream.
You might not think that changing the way you breathe can do much, but science has made some interesting discoveries. One study published in The Journal of Alternative and Complementary Medicine found that holotropic breathwork can improve temperament, development of character and self-awareness. One review of several controlled trials showed that breathwork (along with chanting) can help to alleviate anxiety, depression, stress and symptoms of PTSD.
Keep in mind that there are different types of breathwork, so it pays to try different ones and see what feels the best. Don’t know where to start? Try a free app like Breathwrk.
Of course, there are other avenues people experiencing stress and anxiety can try. For instance, there are certain lifestyle changes to help anxiety — like eating certain foods and reducing time spent on social media. However, if you’re already feeling stressed, don’t put too much pressure on yourself! Pick one of these natural remedies for stress and focus on that.
And remember that support is here for you. If you or someone you know are struggling with stress/anxiety, Cerebral can help. Our caring mental health professionals work with clients to determine the best course of action based on their needs and goals. Take our free emotional assessment so we can get to know you better and help you.
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