What is the home remedy for stress

Dana Sparks

Home Remedies: Stress and anxiety

Table of Contents

Stress is something that just about everyone knows well and experiences often. It’s that feeling of pressure, typically a result of too much to do and too little time to do it in. In a busy life, stress is almost unavoidable. Stress is caused by events that are positive — new job, vacation or marriage — as well as negative — job loss, divorce or death in the family. Stress is not the event itself but rather, your psychological or physical reaction to the event.

Anxiety is a tense feeling that often accompanies stress. It’s typically directed toward the future — toward something that may happen soon. Some Anxiety can motivate you or help yo respond to danger. However, if you have ongoing anxiety that interferes with daily activities and makes it hard to enjoy life, then anxiety can be a problem.

Lifestyle and home remedies:

Keep physically active. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It may improve your mood and help you stay healthy. Start out slowly and gradually increase the amount and intensity of your activities.
Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can’t quit on your own, see your doctor or find a support group to help you.
Quit smoking and cut back or quit drinking caffeinated beverages. Both nicotine and caffeine can worsen anxiety.
Discuss your concerns. Talking with a trusted friend helps relieve stress and may provide a more positive perspective on your situation. This may lead to healthy plan of action.
Use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
Learn to relax. Your goal is to lower your heart rate and blood pressure while also reducing muscle tension.
Make sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, see your doctor.
Eat healthy. Healthy eating — such as focusing on vegetables, fruits, whole grains and fish — may be linked to reduced anxiety, but more research is needed.

Art and music therapy can be helpful. You can use drawing, painting, clay and sculpture to express you inner thought and emotions when talking about them is difficult. The creation and interpretations of art is thought to therapeutic. Listening to or playing music even during medical procedures a]has also been shown to have relaxing and calming effects.

To cope with an anxiety disorder, here are things to consider:

Learn about your disorder. Talk to your doctor or mental health provider. Find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends and ask for their support.
Stick to your treatment plan. Take medications as directed. Keep therapy appointments and complete any assignments your therapist may give you. Consistency can make a big difference, especially when it comes to taking your medication.
Take action. Learn what triggers your anxiety or causes you stress. Practice the strategies you developed with your mental health provider so you’re ready to deal with anxious feelings in these situations.
Keep a journal. Keeping track of your personal life can help you and your mental health provider identify what’s causing you stress and what seems to help you feel better.
Join an anxiety support group. Remember that you aren’t alone. Support groups offer compassion, understanding and shared experiences. The National Alliance on Mental Illness and the Anxiety and Depression Association of America provide information on finding support.
Learn time management techniques. You can reduce anxiety by learning how to carefully manage your time and energy.
Socialize. Don’t let worries isolate you from loved ones or activities.
Break the cycle. When you feel anxious, take a brisk walk or delve into a hobby to refocus your mind away from your worries.

Prevention:

There’s no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you’re anxious:

Get help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait.
Stay active. Participate in activities that you enjoy and that make you feel good about yourself. Enjoy social interaction and caring relationships, which can lessen your worries.
Avoid alcohol or drug use. Alcohol and drug use can cause or worsen anxiety. If you’re addicted to any of these substances, quitting can make you anxious. If you can’t quit on your own, see your doctor or find a support group to help you.

You might be interested in reading The Mayo Clinic Handbook for Happiness: A Four-Step Plan for Resilient Living.

Mayo Clinic Minute: Dangers of late cervical cancer diagnosis in women of color

In the past decade, nearly one-third of cervical cancer cases in the U.S. resulted in death according to the Centers for Disease Control and Prevention. […]

9 common questions about vaccines and travel

Travel does more than just transport you to a different place. It can broaden your perspective, increase your happiness, give you a chance to try […]

Mayo Clinic Q and A: Thyroid nodules, cancer and treatment

DEAR MAYO CLINIC: During a routine physical exam recently, my health specialist said she felt a thyroid nodule. I was told I’d need to have it […]

In this article, learn about a wide range of natural and home remedies that can help with stress and anxiety.

In some cases, another health condition, such as an overactive thyroid , can lead to an anxiety disorder. Getting an accurate diagnosis can ensure that a person receives the best treatment.

Anxiety is among the most common of mental health issues. In the United States, more than 19% of adults are affected by anxiety disorders yearly.

Many people have chronic stress and anxiety. They face symptoms such as nervousness, agitation, tension, a racing heart, and chest pain.

Share on Pinterest

Thomas Barwick/Getty Images

Natural remedies are generally safe to use alongside more conventional medical therapies.

However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.

1. Exercise

Studies show that physical exercise can help reduce anxiety symptoms. Limited research also suggests that high intensity exercise may be more effective than low intensity regimens.

Exercise may also help with anxiety caused by stressful circumstances. Results of a 2016 study, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.

Learn more about the mental health benefits of exercise here.

2. Meditation

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

Learn more about meditation here.

3. Relaxation exercises

Some people unconsciously tense their muscles in response to anxiety. Progressive relaxation exercises can help to alleviate this tension and reduce stress.

Learn more about breath management exercises here.

4. Journaling

Finding a way to express anxiety can make it feel more manageable.

Some research suggests that journaling and other forms of writing can help people to cope better with anxiety. For example, a 2018 study found that emotion-based journaling may reduce mental distress and improve overall well-being.

Learn more about journaling for anxiety here.

5. Time management strategies

Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan for the next necessary action can help keep this anxiety at bay.

Effective time management strategies can help people reduce anxiety. Some people also find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.

6. Aromatherapy

Smelling soothing plant essential oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.

Limited research suggests that lavender may be especially helpful in treating anxiety disorders.

Learn more about aromatherapy here.

7. Cannabidiol oil

Cannabidiol (CBD) oil is a derivative of the cannabis plant. Unlike other forms of cannabis, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.” CBD oil may help treat anxiety, but there is insufficient evidence to confirm or deny its medicinal benefit.

CBD oil is readily available without a prescription in many alternative healthcare shops. In areas where medical cannabis is legal, doctors may also be able to prescribe the oil.

Visit our dedicated CBD hub here.

8. Herbal teas

Many herbal teas promise to help with anxiety and ease sleep. Some people find making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.

Results of a small 2018 trial suggest that chamomile can alter cortisol levels, a stress hormone.

Discover the other benefits of chamomile tea here.

9. Herbal supplements

Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.

It is vital to work with a doctor knowledgeable about herbal supplements and their potential interactions with other drugs.

Learn more about herbal supplements for anxiety here.

10. Time with animals

Pets offer companionship, love, and support. Research in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.

While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does not have to be furry to provide support.

Learn more about animal therapy here.