Many people have developed methods to calm down and control themselves in stressful circumstances. There are many natural remedies and ways to help people in stressful and anxious situations. With the help of these products and methods, mental balance, calmness, quality and good sleep can be re-established, and to some extent free from fear, sadness and anxiety. Sometimes it is better to try to solve panic and anxiety attacks as often as possible in natural ways without unwanted side effects.
- Chamomile – is the most famous natural sedative. It has a proven sedative effect. Chamomile contains substances that act on receptors in the brain in almost the same way (and to the same extent) as drugs (e.g. Valium). Helps calm anxiety. A study conducted at the University of Pennsylvania found that subjects with anxiety symptoms with regular consumption of chamomile tea noticed other positive effects (such as relieving menstrual pain and gastrointestinal discomfort).
- Exercise lasting 21 minutes – 21 minutes of physical activity are needed to relieve anxiety and restore normal breathing rhythm. It has long been known that exercise helps in relaxation. Now scientists have been able to figure out how much exercise the body needs to start relaxing: 21 minutes. After that time, we already begin to feel the positive effects on mood and mental tension (a longer walk at a brisk pace is enough).
- Green tea – is rich in an amino acid called L-theanine. It has a calming effect. The study was published in the Journal of Functional Foods: taking 200 mg of L-theanine before exams helped students prone to panic and anxiety to stay calm.
- Deep breathing – when severe anxiety occurs, breathing usually becomes shallower. The rhythm of breathing accelerates. Hyperventilation and decreased blood oxygen levels occur. Mastering breathing control techniques to breathe with full lungs (not just the upper part), or the lower part of the thorax or abdominal area, is key to regulating breathing rhythm and relaxation. There are many breathing techniques. One of the techniques is taken from yoga. It is based on the numbers 4.7 and 8. It is necessary to take a comfortable position, take a deep breath and count to 4. Hold your breath for 7 seconds. Then exhale slowly, counting to 8. With deep breathing, the anxiety disappears.
- Hops are an important ingredient in beer. It has a calming effect on the body. Hops (tea or tincture) in combination with chamomile and mint can be very effective against anxiety. Helps to lull. Talk to your doctor if you are taking any medications as hops may interact with some medications (before using hops).
- Lemongrass – is a natural remedy against stress and anxiety. It has been used since the Middle Ages. It has a sedative effect. It relieves muscle spasms and is effective against insomnia. It can be taken in the form of tea, in combination with other herbs or in the form of tablets and tinctures. It’s important not to overdo it: few studies say that in overdoses, lemon balm can potentiate anxiety instead of relieving anxiety.
- Lavender-scent of this plant has an “anti-inflammatory” effect on emotions. According to a study by Greek scientists: patients in a dental clinic were less anxious when they inhaled the scent of lavender. U.S. research says lavender has a sedative effect: students smelled lavender before exams and felt less anxiety during exams than those who were not exposed to the scent of lavender.
- Valerian – is a plant that sedates in the full sense. It is excellent against insomnia and sleep disorders. Due to the unpleasant smell, people are reluctant to use valerian tea. It is easier to take valerian in pills. Used before going to bed. Do not use before going to work or sitting behind the wheel of a car.
- Warming up the body- we feel so relaxed after a warm bath or shower. By warming up the body, the muscles relax. Anxiety levels decrease. The feeling of warmth affects some of the nerve pathways that regulate mood and those in charge of the happiness hormone-serotonin.
- Breakfast without overdoing it with sugar – it is important to start the fight against anxiety immediately in the morning. An empty stomach reliably increases nervousness. A hearty breakfast has a calming effect. Avoid foods that are high in sugar because sugar can cause (or potentiate) anxiety. Breakfast should be whole grains, dried fruit and yogurt.
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