6 remedies to deal with anxiety without medication

These natural remedies will make handling anxiety easy

Do you find office meeting or presentations unnerving? Do you feel restless when you are around strangers in a social gathering? These are all subtle signs of anxiety and you must handle it before it takes a toll on you mentally. If you experience subtle signs of anxiety, it is best to try some natural remedies for reducing the anxiety and gaining control over yourself. Here s what you can do.

Deep breathing

When struck by anxiety, deep breathing is the instant solution. Oxygen that is supplied to brain during deep breathing helps in calming your body by helping the brain to assess the situation carefully. Once you understand the situation, the threat arising from it reduces, thus directing you to a solution. Most anxiety attacks are due to one s inability to handle a situation. Once you know that everything is in control, you will feel relaxed.

Chamomile tea

Luteolin, apignen and the phytoconstituents present in chamomile tea have relaxing properties. Chamomile supplements were administered to patients with anxiety disorder for 8 weeks to study ^[1] its effect on anxiety. There was a significant decrease in symptoms. Sipping chamomile tea 2-3 times a day can have a calming effect on body, thereby helping you to cope with anxiety.

Lavender oil

A study ^[2] indicates that inhaling lavender oil can control anxiety due to its calming properties. Besides, lavender oil has no side effects and hence can be used as a calmative by cardiac or coronary disease patients too. Mix a few drops of lavender oil in your bath or put a drop on your handkerchief so that you can inhale it throughout the day.

Dark chocolate

It is rightly said that stressed when spelled backward means desserts . While eating sweets during anxiety may have adverse health effects, a piece of dark bitter chocolate works as a mood enhancer. According to a study ^[3], dark chocolate when administered to subjects improved the symptoms associated with anxiety and depression.

Avoid caffeine

Unhealthy soft drinks and caffeine drinks may give you the immediate dose of energy but do not help in calming the body. In fact, caffeine tends to increase the feeling of anxiety as it brings a sudden boost of energy which is one of the causes of anxiety.

Practice Yoga

Yoga and meditation have long been associated with relaxing the mind and body and benefiting it in myriad ways. A study performed in the Queen s University and published in the Public Library of Science has indicated few techniques and exercises in yoga can help reduce the symptoms of anxiety. Pranayam has many health benefits, one of them being reducing anxiety and making one feel calm by freeing the mind. The yoga philosophy keeps you away from negative thoughts and influences positive attitude, thus keeping you peaceful and happy. To know more about different yoga techniques that can relieve anxiety, read this.

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References:

1. Amsterdam JD, Li Y, Soeller, Rockwell K, Mao JJ, Shults J. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder.J Clin Psychopharmacol. 2009 Aug;29(4):378-82. doi: 10.1097/JCP.0b013e3181ac935c.
2. Karadag E, Samancioglu S, Ozden D, Bakir E. Effects of aromatherapy on sleep quality and anxiety of patients.Nurs Crit Care. 2015 Jul 27. doi: 10.1111/nicc.12198
3. Pase MP, Scholey AB, Pipingas A, Kras M, Nolidin K, Gibbs A, Wesnes K, Stough C.Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial.J Psychopharmacol. 2013 May;27(5):451-8. doi: 10.1177/0269881112473791