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Anxiety, Natural Remedies for Reduction
It is said that our fear does not empty the worries of tomorrow, but only the strength of today. Charles Haddon Spurgeon.
Fear, like fear, sadness and other negative emotions, helps humans survive in small doses as a kind of protective mechanism that makes us more sensitive and responsive.
However, being overwhelmed by anxiety can become disabling and have a serious impact on daily, social and professional life.
That is why it is important to address it, preferably with gentle techniques, especially if we are still able to manage it.
However, if anxiety consistently worsens the quality of life, it is advisable to seek help from a professional.
Table of contents :
- What is fear?
- Fear as a common feeling
- Anti-anxiety therapies
- Exercises to combat anxiety
- Natural remedies to relieve anxiety
- Herbs and nutritional supplements
- meditation
What is fear?
Anxiety is an excessive fear of something, a mild or severe worry and sometimes difficult to control.
Useful for dealing with emergencies, an excess or lack of fear can cause various problems.
When fear becomes the main player in our lives, we notice it through shallow, panting breaths and a feeling of weakness that overcomes us.
If we don't contain it and treat it appropriately, first by recognizing it, it can only get worse (for example with panic attacks).
Sometimes external help is necessary, in other, less severe cases, some techniques can be helpful, from breathing to meditation to physical and mental relaxation.
Fear is a common feeling
Anxiety is a "feeling" that everyone experiences from time to time, be it a job interview, a doctor's visit, or sometimes even a happy occasion (wedding, trip, etc.).
Difficulty controlling worry, which turns into anxiety, can therefore affect daily life and have a negative impact on oneself and on those around us.
The Diagnostic and Statistical Manual of Mental Disorders* identifies seven mental disorders in the area of anxiety:
- separation anxiety disorder;
- Selective mutism;
- Specific phobia;
- Social anxiety disorder (social phobia);
- panic disorder;
- agoraphobia;
- Generalized Anxiety Disorder (GAD).* Source: ISS Health
Regarding generalized anxiety disorder, one of the most common in Italy, it affects 1.9% of the population and affects more women than men aged 35 to 59 years (ESEMeD project, Prevalence of mental disorders in Italy, 2003).
It manifests itself in anxiety-related symptoms at a psychophysical level that are not necessarily related to a specific event and are therefore called "generalized."
Unlike certain phobias that are associated with fears - such as fear of flying, fear of animals, fear of needles, etc. - people with generalized anxiety disorder worry about every aspect of their social, economic and professional life: from health to family members, from professional performance to uncertainty about the future.
Fear paralyzes daily life and puts those who suffer from it in a constant state of alert and fear, with excessive worry about everything.
This has a profound impact on the quality of life.
I am disturbed by our association with all countries included:
- muscle tension;
- Fatigue;
- difficulty concentrating;
- Care for;
- Sleep disorders;
- tension, restlessness, nervousness;
- Irritability.
In addition, tremors, excessive sweating, dizziness and increased heart rate may occur.
Fear of what is happening in the brain
Studies show that when the feeling of fear is "released," some areas of the brain become overactive.
Serotonin and norepinephrine, hormones responsible for controlling and regulating mood, become imbalanced.
Therefore, our behavior is influenced by excessive reactions to events or situations that constitute everyday life.
The causes of anxiety can be genetic and hereditary or result from personal histories characterized by traumatic and stressful events, bullying, chronic illness, alcohol or drug abuse.
The anxiety therapies
Experts primarily recommend psychotherapeutic approaches, such as cognitive behavioral therapy, in which you turn to a psychotherapist.
In more serious cases, specific medications such as anti-anxiety medications or antidepressants (selective serotonin reuptake inhibitors - SSRIs*) may be prescribed.
Exercises to combat anxiety
Muscle relaxation
Muscle relaxation techniques are helpful for relieving anxiety.
The best techniques involve progressive relaxation: concentrating on each part of the body and relaxing it while combining this with deep breathing.
In this way, all the muscles are relaxed, starting from the feet, through the calves, the knees, up to the head, mentally moving through each part.
You can find tutorials online to help you with this practice, and yoga, especially Kundalini yoga, is perfect for relaxing the muscles and relieving stress and tension.
Music against fear too
Music can offer concrete help; Certain musical tones can have a profound effect on emotions, stress management and relaxation.
According to the results of some Stanford University studies, music at about 60 "beats" per minute can synchronize the brain by triggering alpha brain waves that range from 8 to 14 hertz, or cycles per second.
Alpha brain waves occur when we are relaxed; Delta brain waves at 5 Hertz, on the other hand, are useful for inducing sleep if you listen to this type of music in a relaxed position for at least 45 minutes.
Studies confirm that “listening to music appears to alter brain function to the same extent as medication.”*
Caring for flowers, plants and animals
Doctors also recognize that caring for flowers and plants (gardening) is beneficial for mental health and, most importantly, relieves anxiety.
That's what they know at Cornbrook Medical Practice in Manchester, UK, a facility specializing in mental health with a communal garden and private terrace where plants and flowers are tended to help you feel less alone.
A similar experience in Italy concerns community gardens, which often also provide opportunities for social interaction and sharing experiences.
Taking care of someone or something promotes people's well-being, as the center's doctors emphasize.
Animal therapy has been much discussed in recent years and includes activities involving contact with animals, particularly dogs and cats, but also horses, donkeys and rabbits.
The undeniable benefits for disorders related to anxiety and stress led to this form of therapy being officially recognized by the Ministry of Health in 2002.
Further studies from Stanford University have confirmed that just a long walk in nature (forest bathing) at least three times a week is enough to reduce anxiety and stress levels and increase psychological well-being.
The mechanism, which can also be activated in an urban park, works by driving away negative thoughts and silencing the part of the brain where they arise, namely the subgenual prefrontal cortex.
Natural remedies to relieve anxiety
Among the natural remedies for anxiety and measures to curb it, the following are recommended:
- Stop smoking;
- Reduce alcohol and caffeine consumption;
- Turn to support groups;
- Engage in regular sporting activities.
Physical exercise is important because it stimulates the body to release endorphins, the “feel-good” hormones, thereby helping to relax.
Studies show that moderate exercise reduces symptoms of anxiety and distracts the mind from stressful thoughts.
Creative writing, reading, and directing feelings and actions toward an interest (for example, art: painting, photography, poetry, etc.) can also help alleviate anxiety.
Herbs and nutritional supplements
There are no magic pills that will solve our problems.
That is the basic requirement. Nature offers us some substances from special herbs and plants that can help us in some cases, although we should always pay attention to contraindications and possible interactions with medications and individual health conditions.
Herbs that help with relaxation include lavender, lemon balm, passionflower, and chamomile.
For example, passionflower is used to treat intestinal problems due to anxiety and nervousness, as well as generalized anxiety disorder.
Valerian calms the central nervous system and is recommended for anxiety and to relieve symptoms of stress; it is considered a natural sedative.
Various scientific studies also confirm that lavender promotes relaxation and calm.
Aromatherapy can also be helpful, and essential oils such as lavender, ylang-ylang, grape, clary sage and bergamot are used.
meditation
Research has shown that meditation can help reduce symptoms of anxiety.
It is an excellent practice for mindfulness. In fact, it helps focus on removing chaotic thoughts raging in the mind and replacing them with calm.
Deep breathing
Breathing is key to the symptoms of anxiety: When it is shallow, the heart rate increases, signaling that something is wrong. It can cause dizziness and increase the risk of panic attacks.
Shifting to deep breathing, based on a regular breathing cycle - inhaling through the nose for a few seconds, raising the diaphragm and exhaling slowly through the mouth, emptying the diaphragm and stomach - helps reduce anxiety-related states and promote a relaxed state .
Weighted blankets
Weighted blankets are blankets with different weights that aim to reduce anxiety-related symptoms by putting the body into a "resting" state.
Research has shown that they can be helpful in relieving anxiety.
Some exercises and natural sleep aids can also help reduce anxiety (link to article).
In any case, natural remedies such as relaxation exercises, meditation and breathing techniques can also be used together with conventional treatments, according to the advice and judgment of a specialist doctor.
References:
- https://www.issalute.it/index.php/la-salute-dalla-a-alla-z-menu/a/ansia-nell-adulto-disturbo-d-ansia-generalizzata-dag
- https://www.corriere.it/salute/20_luglio_13/lavanda-nonna-aveva-ragione-puo-aiutare-alcune-forme-d-ansia-cc819f7e-bd26-11ea-9366-e0fed13f309c.shtml
- https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music
- https://www.humanitasalute.it/benessere/93084-si-puo-guarire-dallansia/
- https://www.webmd.com/balance/stress-management/natural-remedies-for-anxiety
- https://www.ansa.it/pressrelease/canale_salute_benessere/2020/11/26/pet-therapy-un-animale-come-miglior-cura-per-ansia-e-stress_8ece4962-c584-4b02-969f-383ab9e9dde2. html
- https://www.elle.com/it/lifestyle/verde/a33445465/rimedi-per-chi-soffre-ansia-piante/
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