None of us are immune to stress and anxiety. But the good news is there are several natural remedies that can help us to cope when the going gets tough…
In today’s competitive world, the levels of stress and anxiety have assumed epidemic proportions. With more than one third of the population being plagued with anxiety-related disorders, the statistics are alarming.
Research shows that stress alone accounts for the highest number of health problems ranging from cardiac and respiratory disorders, to musculoskeletal issues and depression.
In fact, there is conclusive evidence to prove that long term stress actually impedes our immune system, causing illness and disease [i].
What is stress?
Stress is primarily considered to be a physiological reaction of the human body in response to a threat or danger.
From this viewpoint, it is a fairly natural phenomenon.
However, stress becomes a problem when the levels spiral out of control.
Cortisol, the hormone that is produced by the adrenal glands and associated with the ‘fight or flight response’, is released when you are stressed or anxious.
Elevated levels of this hormone can wreak havoc in the body, especially your sleep patterns.
It is also referred to as a ‘fat making’ hormone.
Once you find your anxiety levels interfering with your everyday life, it is time to adopt stress-management techniques.
Top 10 Ways To Reduce Stress Naturally:
Here are my top 10 ways to combat stress and anxiety naturally…
- Accept the situation
Acceptance is the first step. Studies show that the majority of individuals suffering from stress remain in denial mode, thus aggravating their problem. Learn to acknowledge your stress instead of brushing it aside.
- Prioritize your tasks
Anxiety often occurs as a result of unmanageable schedules and responsibilities. Learn to prioritize your day and only focus on specific goals to avoid unnecessary stress.
- Nourish your body
If you are being plagued by stress or anxiety too often, it will help to replace processed and sugar-rich foods with fresh vegetables and fruits.
Nutrient-dense food groups rich in vitamins, minerals and omega-3 fatty acids can increase your levels of serotonin, also known as the ‘happy’ hormone.
Some of the organic foods you should incorporate in your diet include walnuts, brazil nuts, avocados, figs, broccoli, spinach, pumpkin seeds, flaxseeds, raw cacao, oats and citrus fruits.
4. Meditate regularly
Meditation, when done on a daily basis can actually help to alter your brain’s neural pathways, which in turn increases your immunity to anxiety and stress[ii].
There are great meditation apps and techniques that are readily available on YouTube to help you achieve a meditative state. Just choose a quiet corner in your house and meditate for at least 10 minutes every day.
- Colour your life
Manifest a positive environment. Surround yourself with warm colors and pleasing interiors that appeal to your senses.
If possible, you can even tweak your office environment to boost positivity.
There is a new field of science referred to as Colour Psychology that is gaining momentum, with home infrared saunas now even offering chromotherapy.
The three best colours to reduce stress and calm your mind are considered to be green, purple and blue so think about how you can bring more of these colours into your life!
- Herbal medicine and acupuncture
Research has shown acupuncture and wide range of herbs to be beneficial in reducing stress levels.
Some of the herbs you can use to combat anxiety include passionflower, skullcap, chamomile, kava, licorice and ashwagandha.
Your holistic health practitioner can advise you of the appropriate herbs to take.
Magnesium and Vitamin B-Complex also provide support in times of stress.
To reduce the impact on your body you may also want to try aromatherapy, my favourites are lavender, sandalwood and bergamot.
- Exercise regularly
When you exercise, your body releases endorphins.
A form of natural-painkillers and stress-relievers, endorphins can help to lower your stress significantly.
Just choose an activity you like and develop a regular schedule, devoting at least 30 minutes, 3 to 4 times a week.
- Sleep well
Research shows that during the phase of Rapid Eye Movement (REM), the body’s stress chemistry slows down on its own.
Giving yourself at least 7 to 8 hours of uninterrupted sleep is the best way to rejuvenate yourself, physically as well as psychologically.
If you find it hard to fall asleep, get into the practice of doing some form of meditation prior to getting into bed.
- Have a back-up plan
It is important to understand what triggers anxiety for you.
Become aware of what types of situations and triggers may lead to anxiety and have a back-up plan.
For instance, some individuals count backwards with their eyes closed the moment they feel the stress building up.
Being prepared to handle anxiety can help ease your symptoms. After all…what does FEAR actually represent?
False Evidence Appearing Real
Remember that more often than not your greatest fear will not come to pass.
- Seek support
Friends and family can offer an excellent support system.
It’s important to share your feeling and anxieties with others…
You may find out that others share similar feelings and can help to lift the burden.
Remember That You Are Not Alone…
Looking after your mind, body and spirit is the essence to finding balance in your life and I am here to help guide you on that journey.
Implement some of the natural remedies for stress and anxiety that I have outlined above, and let’s continue the discussion…
To schedule a consultation with me on-line or in-person, you can contact me HERE: https://soniaperezchinesemedicine.com/contact/
REFERENCES:
[i] Segerstrom, S. C. and Miller, G. E.: Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin, 2004; Vol. 130, No. 4.
[ii] Coleman DJ, Schwartz GE: Meditation as an intervention in stress reactivity. J Consult Clin Psychol 1976; 44:456-466
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Sonia Perez Chinese Medicine or its staff.
