Living a hectic life has its struggles. The most common out of them are Stress and Anxiety. Although some stress is normal and isn’t bad and may even motivate you to be more responsible in your life, the problem arises when anxiety and stress start affecting a person’s mood and ability to think, behave, feel, and react. When a person finds it difficult to cope with his/her social, professional, or family responsibilities, it becomes crucial to address the stress. Otherwise, these day-to-day worries can lead to severe long-term conditions like heart problems, depression, obesity, hormonal imbalance, etc. That has a profound effect on your quality of life. Good mental health is as important as physical health and should be taken care of.
In some cases, medicines that reduce stress levels are a must but they are certainly not the safest and may have many side-effects. The alternative way is to manage your stress and anxieties with some safe and natural herbal remedies. Therefore, this article will provide you with some natural stress relief remedies and a few tips to keep stress at bay.
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The Best Herbal Remedies For Anxiety And Stress:
Following are the best natural herbs for anxiety. Try incorporating at least one of these in your daily routine to reduce or control your stress and anxiety:
Ashwagandha is one of the most effective and best herbs for anxiety in Ayurveda that is being used since ancient times. Also known as Indian Ginseng and Winter Cherry, this herb is a natural adaptogen, meaning it helps our body naturally manage stress and anxiety. When our body is under stressful conditions, it releases cortisols or stress hormones that lead to symptoms like stress, anxiety, and insomnia. Intake of Ashwagandha helps lower the cortisol levels in the body and makes you feel less stressed and anxious. It is one of the best natural supplements for anxiety and depression.
How to use: Using products or supplements that are typically made from Ashwagandha roots is the best. You can use Ashwagandha for anxiety and stress by adding its powder to a glass of milk and take it about an hour before bed. Or you can simply consume it in the form of a tablet or tincture.
The second name of the herb that reduces the stress level is the “Queen Of The Herbs”- holy basil or Tulsi. Research has shown that Tulsi can help people cope with stress and anxiety because of its anti-depressant and anti-anxiety properties. Like Ashwagandha, Tulsi is also an adaptogen herb that aids mental balance and improves cognitive function by countering stress hormones’ adverse effects. Tulsi is an excellent antioxidant that fights the negative effects of free radicals reducing physical, chemical, metabolic, and psychological stress.
How to use: The easiest way to incorporate Tulsi in your diet is to have Tulsi tea. You can also have Tulsi powder or Tulsi capsules and choose from the widely available range of Ashwagandha products in the market. Putting a few tulsi leaves while cooking your food is also a great idea.
Brahmi is an ancient Ayurvedic herb that is of great benefit to your mental health and brain functions. Brahmi is considered an adaptogenic herb in Ayurveda that enables you to resist stress and calm down your mind and body. Brahmi increases the serotonin or ‘happy hormone’ levels and lowers the cortisol levels in the brain. This brings relaxation to mind reducing the amount of stress and anxiety you experience. Brahmi is one of the best natural supplements for stress and anxiety and helps improve your memory and concentration.
How to use: Brahmi can be used in the form of tablets, powder, or juice. Brahmi are readily available supplements in any Ayurvedic shop these days. The other great way is to have Brahmi infusion, which can be made by boiling Brahmi powder or leaves in some water for a few minutes and then straining the mixture.
Ginger has been used as a natural anxiety remedy for ages in Ayurveda. Ginger contains an antioxidant known as Gingerol that helps fight harmful chemicals in our bodies that cause psychological and physical stress. Chronic inflammation of the brain can lead to depression, anxiety, and dementia. Since Ginger is anti-inflammatory in nature, its regular consumption can prevent brain disorders. Ginger helps fight stress and anxiety by balancing increasing serotonin and dopamine hormones, low levels of which are associated with depression. Ginger is also believed to improve the vagus nerve’s health and function, facilitating the mind-body connection.
Also See: List of Foods That Fight Inflammation
How to use: The best way to add ginger to your routine is to sip a hot cup of ginger tea. Besides, you can also put some fresh or dry ginger in your food while cooking. A few drops of ginger juice with honey can also be taken once a day.
Shilajit is a popular Ayurvedic medicine known to most of us as a male fertility enhancing supplement. But Shilajit has numerous other health benefits, and one of them is lowering stress and anxiety levels. Shilajit contains high potassium and magnesium levels that help relax your muscles that ultimately help reduce stress levels. Also, Shilajit is rich in fulvic acid, which is said to have anxiolytic and antidepressant effects. Many studies have shown that Shilajit increases serotonin levels and dopamine in the brain that calms down your nervous system, and reduces stress levels. All this makes Shilajit one of the best remedies for stress relief.
How to use: Shilajit supplements can be easily taken in the form of resin or tablets. You can take them either with milk or water, whatever an Ayurvedic expert suggests. But make sure whichever Shilajit supplement you take is 100% pure and authentic. You can consider buying Nature Sutra’s premium quality Shilajit resin which is 100% natural and free from any impurities.
6. Valerian Or Tagara
People have used the root of Valerian or Tagara for many centuries to treat sleep problems, depression, and anxiety. Valerian root contains several compounds like valerian acid, isovaleric acid, and various antioxidants that help promote sleep and decrease stress. Valerian is known to interact with gamma-aminobutyric acid (GABA), a neurotransmitter that regulates nerve impulses in your brain and nervous system. Low GABA levels lead to anxiety and poor sleep quality. Valerian acid improves GABA level that results in reduced levels of stress and a feeling of calmness and tranquility. Also, linarin, a flavonoid that has sedative and sleep-enhancing properties, helps improve sleep quality.
How to use: Valerian root can be taken as a capsule, tablet, or in the form of a liquid extract. You can also make tea out of valerian roots and drink 3 to 2 hours before bed.
7. Lemon Balm
Lemon balm is a nervine herb that possesses powerful relaxing and mood-boosting benefits. It has been used for thousands of years for its anti-anxiety effects. It is because of the reason that lemon balm contains certain chemicals that have sedative and calming effects. Lemon balm can be used alone or in combination with other herbs like valerian or lavender to treat sleeping problems or restlessness, especially in children. It is an excellent natural anti-anxiety herb for people of all ages.
How to use: Lemon balm can be consumed as a tea, taken as a supplement or extract, or even applied topically in balms and lotions. It can also be added to food for flavoring.
Other Tips To Reduce Stress Levels And Anxiety
Besides using the above herbs or herbal products for stress relief, one should practice the following tips to reduce stress levels and anxiety.
A healthy diet is the master key that helps you unlock the doors of a healthy and stress-free life. Eat lots of vegetables and fresh fruits daily. Some certain vegetables and fruits boost serotonin levels. Foods that are rich in omega3 fatty acids and magnesium help reduce cortisol levels and anxiety. Avoid too much junk food and caffeine as they can make anxiety issues worse.
Get Enough Sleep
At least 8 hours of sleep is a must. Enough sleep is a need of our body for proper functioning. Sleep improves stress and optimizes physical and mental energy. One simple step you can take forward to get optimal amounts of sleep is to go to bed earlier. Shut down your laptops, TV, cell phones, and anything else that disturbs you. Nothing should come in between for maintaining good health.
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If you want to live a well and stress-free life, you must exercise. Exercising regularly increases the levels of certain hormones like serotonin, dopamine, and endorphins in the brain that make us feel happy. You do not need to go to the gym necessarily. Dance to your favorite tunes, swim or walk to the park with your kids or neighbors you like to spend time with, or any other physical activity you enjoy. You will notice a change in your mood, fitness, and life at large. Aim for a total of about 30 minutes of exercise daily.
A healthy, positive attitude not only lifts up your mood but also makes your immune system healthier and boosts overall health. One negative thought is enough to ruin your day. Be confident, treat yourself; you are indeed the best. Your body believes what you think, so focus on the positive, and you will start noticing the change. Incorporate the herbs mentioned above for the overthinking problem or stress; it will definitely help you.
Before you try any herb or products for stress relief, always consult a healthcare practitioner. They will guide you best about the dosage and precautionary measures while taking any herb or supplement.