SHAHEDNEWS: There are many needs and desires in life that can lead to stress and anxiety. Certainly, all of you have experienced stress and anxiety in your life. Essentially, stress and anxiety are the body's non-specialized responses to problems, as well as the feeling of your need for progress and change in your life.
According to SHAHEDNEWS, There are many needs and desires in life that can lead to stress and anxiety, but financial problems, work-related concerns, and emotional needs rank at the top of these needs. Of course, we must not forget that life events can also cause stress. Common physiological effects of stress include headaches, muscle pain and tension, chest pain, fatigue, frequent urination, stomach discomfort, and insomnia.
Also, stress directly affects your mood and behavior, leading to symptoms such as anxiety, restlessness, lack of motivation, irritability, unnecessary anger, sadness, depression, and social isolation.
Stress can be acute or chronic. Excessive stress can lead to complications such as high blood pressure, obesity, heart disease, anxiety, and depression. Interestingly, stress even affects your enjoyment of life.
As you know, stress is an inevitable part of life, but there are very easy ways to cope with it. To have a bright future, you must manage your stress, and changes in lifestyle, a healthy diet, and the use of some simple home remedies can greatly help in managing stress and anxiety.
Here, we introduce 10 effective ways to treat stress and anxiety.
Deep and slow breathing in stressful situations can help reduce stress. Along with deep breathing, more oxygen enters your body, which can lead to the relaxation of your mind and body. In fact, 15 to 30 minutes of slow and deep breathing every day can effectively help prevent stress. Slow and deep breathing can even help you think better, leading to better solutions for coping with stress.
When you are under stress, lie down in a quiet and comfortable place. Close your eyes and take a deep breath through your nose. Hold your breath for 5 seconds, then slowly exhale for 5 seconds. Repeat this 5 or 6 times until you feel relaxed.
Magnesium sulfate is useful and effective in treating stress, helping in stressful situations. Stress lowers magnesium levels and increases adrenaline levels in the body. Magnesium sulfate, which is rich in magnesium, helps increase serotonin production in the brain, leading to more relaxation and better mood. This, in turn, helps reduce stress, anxiety, irritability, insomnia, and irregular heart rhythms, and increases your comfort and relaxation.
Add 1 cup of Epsom salt and a few drops of your favorite essential oil to warm bathwater. Stir it until the salt dissolves. Lie in this soothing water for 20 minutes. You can enjoy this relaxing bath 2 to 3 times a week.
Chamomile is a very effective herb for reducing stress. Its calming and soothing nature acts as a painkiller on the central nervous system. Chamomile helps relax muscles, relieve anxiety, and promote better sleep.
To fight stress, you can drink 4 cups of chamomile tea daily. To make this tea, add 2 teaspoons of dried chamomile to a cup of warm water and let it steep for 10 minutes. Then add some honey for flavor and drink it.
You can also add fresh chamomile flowers or a few drops of chamomile essential oil to warm water and consume it as a nerve soother. You can even use this herb as a supplement. Consult your doctor for the right dosage.
Body massage also serves as a very effective remedy for treating anxiety and stress. According to traditional Chinese medicine, massage helps open the body's blocked energy chakras and aids in reducing stress and improving health.
Massaging your feet, hands, back, and head with warm oil helps relax tense muscles, improves circulation, and reduces anxiety.
To use therapeutic massage, you can use sesame oil, olive oil, or coconut oil.
Warm the oil slightly. Use the warm oil to massage your forehead, neck, shoulders, back, and feet. Then take a warm bath. Daily body massage (as needed) helps reduce stress.
Indian ginseng is a very effective herb for reducing stress. Studies from medical-psychology journals in India have shown that the root of Indian ginseng, by reducing cortisol levels (important for stress), significantly reduces stress in adults. It also increases the human body's tolerance to stress, thereby improving the quality of life.
Additionally, Indian ginseng strengthens the nervous system, increases energy, reduces fatigue, and improves sleep quality.
This herb is easily available in herb shops as fresh root, dried root, powder, or as a supplement. Boil 1 to 2 grams of fresh or dried root in a cup of milk or water, and consume it three times a day.
Consult your doctor if you want to use the supplement. Pregnant women and children should not use this herb.
Holy basil is another herbal remedy that acts as a natural anti-stress herb. This herb increases the body's natural response to physical and mental stress, enhancing the human body's ability to adapt to environmental conditions. Furthermore, this herb helps the body function properly during stress.
According to articles published in the Ethnopharmacology journal in 2006, holy basil protects against the changes caused by chronic stress.
Chew 10 to 12 leaves of holy basil twice a day. You can also use holy basil tea to reduce stress. To make this tea, place 1 tablespoon of fresh holy basil leaves in a cup of boiling water and let it steep for 5 minutes. Then add some honey and drink it.
You can also reduce stress by drinking a cup of green tea. Green tea contains the amino acid L-theanine, which increases alpha brain waves, leading to reduced stress, increased relaxation, improved focus, and mental alertness. Moreover, this amino acid plays an important role in producing gamma-aminobutyric acid (GABA), a neurotransmitter that relaxes the human body.
Add 2 teaspoons of green tea leaves to a cup of warm water. Let it steep for 5 minutes. Add fresh lemon juice and honey. You can drink 2 to 3 cups of green tea daily to reduce stress.
Another effective herbal remedy for reducing stress is passionflower. Passionflower can increase gamma-aminobutyric acid (GABA) in the brain, helping reduce stress and anxiety.
Drink a cup of passionflower tea to reduce stress. To make this tea, add 1 tablespoon of passionflower powder to 1 cup of hot water and let it steep for 10 minutes. Strain the tea and drink it while warm.
Passionflower is also available in liquid extract and tablet (supplement) form. Always consult your doctor before using a supplement, as it may not be compatible with other medications you are taking.
Small children, pregnant women, and breastfeeding women should avoid using this herb.
Whether low or high intensity, or aerobic exercise, exercise serves as a great stress reliever. Exercise helps reduce stress hormones and increase hormones that promote a feeling of well-being. Additionally, it improves your mood and takes your mind off daily worries.
When under pressure and stress, try to make time for some physical activity. You can walk, swim, dance, or play your favorite sport. Yoga is also a great way to combat stress. As a form of meditation, yoga helps your mental and physical relaxation, enhances focus, and helps you see problems more clearly and make better decisions in dealing with them.
To prevent stress and boost your mood, start consuming B vitamins. All 8 types of B vitamins, including B1, B2, B3, B5, B6, B7, and B12, promote proper brain and nervous system function, and also help increase relaxation and combat stress and fatigue.
In fact, B vitamin deficiency in the body can cause irritability, depression, and indifference. Therefore, when you are under stress, use more foods rich in B vitamins.
Foods rich in B vitamins include whole grains, beans, chickpeas, peanuts, spinach, kale, avocados, potatoes, bananas, legumes, eggs, and dairy products.
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