Simple Ways to Battle Stress and Anxiety

Stress and anxiety are nearly impossible to avoid.

What are the best remedies for anxiety and stress?

A study of stress and anxiety levels among Americans showed a significant increase in the amount of stress and anxiety reported between 2008 and 2018.

Those numbers were reported before the onset of a global pandemic where daily media reports underline the dangers of merely going outside and breathing.

We are stressed and anxious people.

The Anxiety and Depression Association of America (ADAA) reports that anxiety disorders affect more than 40 million Americans over the age of 18.

The ADAA also reports that only 36 percent of anxiety sufferers in the U.S. receive treatment for their suffering.

📎 What is Stress?
📎 What is Anxiety?
📎 Medical Treatment Options
📎Takeaways

Stress is defined as being overwhelmed and unable to cope with emotional or mental pressures.

The causes of stress, or stressors, vary with each person. Stressors cause physical and mental responses in the human body.

Some forms of stress are actually beneficial.

The feeling you get when you walk into a potentially dangerous situation prompts you to take a look at the risks you face and take action to keep yourself safe.

Some forms of stress, however, cause both physical and mental harm.

Stress can cause high blood pressure, trouble sleeping, a weakened immune system, headaches, joint and muscle aches, sexual dysfunction, and chest palpitations.

Anxiety is the worry, apprehension, and unease about what may come.

Like its close cousin stress, anxiety serves a purpose in terms of human survival.

Some measure of anxiety is a natural part of our existence.

Excessive anxiety is not helpful. In fact, anxiety disorders cause a number of problems.

In addition to overwhelming fear and worry, anxiety can cause shortness of breath, a racing heart, insomnia, hyperventilation, nausea, and dizziness.

A number of medications are available to help manage the symptoms of anxiety and stress.

Along with therapy, these medications can effectively treat the symptoms and restore a sense of normal.

Like most prescription drugs, these medications come with risks and side effects.

Benzodiazepines like Xanax and Ativan increase the effects of neurotransmitters in the brain.

The result is a calmer mind and relaxed muscles.

This is a short-term treatment of anxiety.

Side effects include headaches, dizziness, confusion, vision issues, and possible depression.

Antidepressants increase levels of serotonin, a neurotransmitter that affects your mood, sleep, sexual function, and appetite.

Prozac and Zoloft are well-known brand names.

Nausea, drowsiness, dizziness, and dry mouth are just some of the more common side effects of antidepressants.

Buspirone medications like Buspar treat short-term anxiety issues.

Just how it works is not entirely known.

Side effects include headaches, nausea, dizziness, and difficulty sleeping.

For those who would rather treat stress and anxiety without prescriptions, there are a number of drug-free remedies for stress and anxiety.

These remedies are simple and natural approaches are readily available to nearly everyone, inexpensive, and require no prescription.

Social connections – Studies show that an active social circle produces the hormone oxytocin.

Oxytocin reduces stress and promotes feelings of happiness.

The creation of a social network offers protection and safety to humans.

Exercise and physical activity – Aside from the obvious health benefits of staying active, physical exercise produces several neurotransmitters like dopamine, serotonin, and endorphins.

Exercise is a natural antidepressant.

Elevating these compounds increases feelings of well-being and happiness.

Regular exercise also helps balance the body’s natural stress hormones.

Staying engaged in activities – A interesting study looked at the effects of tending insects on elderly participants.

The elderly participants cared for crickets for eight weeks.

The study concluded that those who cared for the insects had improved levels of depression and cognitive function.

Even if a cricket farm is not your cup of tea, staying busy doing something is a great way to beat stress and anxiety.

Whether it is participation in a religious community, sports, or some creative pursuit, doing something can combat mental health issues.

Aromatherapy – Aromatherapy is the use of scents usually from essential oils or botanicals for therapeutic purposes.

Essential oils and diffusers are readily available and inexpensive.

A study of nurses in the workplace concluded the effects of lavender in aromatherapy were significant in reducing stress.

A portion of the nurses attached bottles with a three percent lavender solution to their uniforms while the remaining participants were given a bottle with no lavender.

The nurses who were exposed to lavender showed significantly lower stress levels.

Herbal treatments – Various herbal treatments offer a degree of relief for stress and anxiety.

It goes without saying that herbal treatments should be used under the care of a healthcare provider.

Chamomile has been studied for its effect on anxiety.

In one study, chamomile was proven to lower the amount of cortisol and anxiety symptoms.

Cortisol is known as the stress hormone and is released by the adrenal glands in response to fear.

Valerian root is another herbal remedy that has show promise in the treatment for anxiety.

A few studies showed that taking Valerian affected the symptoms of Generalized Anxiety Disorder (GAD) and Obsessive Compulsive Disorder (OCD.)

Cannabidoil (CBD) is a substance found in marijuana.

CBD does not contain any psychoactive properties and will not cause the user to become high.

Limited studies have shown that CBD can be effective in the treatment of anxiety.

Researchers say that it is effective in lowering levels of anxiety, although it is not yet understood how.

Vitamins and supplements – A number of vitamins and supplements have been tested for their effects on stress and anxiety levels.

Magnesium has been shown to improve anxiety levels and the effects of premenstrual syndrome.

Vitamin B complex contains eight vitamins that have been proven to lower stress and anxiety in those who take adequate amounts.

Lower Vitamin D levels can cause symptoms of stress and anxiety.

Taking Vitamin D supplements improves depression symptoms in diabetic women.

Adequate sleep – A study of 18 participants measured the effects of sleep loss on anxiety levels.

Anxiety levels increased by 30 percent in participants that did not get enough sleep.

Those increases reached levels for clinical anxiety disorder.

Improve your diet – It may seem simplistic, but eating a better diet can improve your stress and anxiety.

A better diet will naturally provide vitamins and minerals Vitamin D and magnesium.

Drinking enough water and avoiding caffeine and alcohol will also improve stress and anxiety levels.

Mindfulness – Learning mindful awareness helps to distance anxiety and stress from the mind.

It works by turning the focus on the moment rather on the things that are out of your control.

Mindfulness can be achieved by journaling, meditation, yoga, or focused breathing.

A simple exercise routine can begin with a few laps around the block.

The addition or increase of exercise can improve your sleep.

Remaining active in life and pursuing social connections can become lifelong habits.

The causes of stress and anxiety are hard to prevent at times.

For some people, medication and psychotherapy are the remedies for anxiety and stress.

There are several ways to help mitigate the effects of stress and anxiety.

Many of these remedies are easily accessible to anyone and can be implemented as a lifestyle change.