Anxiety the number one illness in the United States, and is nothing to be ashamed of. There are many different levels of anxiety, from generalized anxiety disorder (the most common) to panic disorder to PTSD and OCD. Panic attacks can make the person experiencing them feel close to death. Symptoms brought on by anxiety include shortness of breath, heart palpitations, and the general sense of impending doom. Even though most panic attacks don’t last too long, the lingering sensation of discomfort and distress can last for hours, or even days after.
While drugs like Xanax and Klonopin work well to provide temporary relief, they provide short-term relief and pose long-term issues. These are class-A drugs that are highly addictive, and can actually worse panic attacks when stopped. If you want to work on your anxiety by following a drug-free route, it’s more than possible. Anxiety and panic attacks are your body’s way of letting you know that something isn’t quite right, and it’s time to make a lifestyle adjustment. Here are five different ways of doing so:
Drink Chamomile Tea
Chamomile tea contains two primary chemicals that are proven to be effective when it comes to aiding anxiety disorder: apigenin and luteolin. A study conducted at the University of Pennsylvania Medical Center found that those who drank chamomile tea for eight weeks found significant improvements in anxiety compared to those who were given a placebo. Another study, published in the journal Phytomedicine, also found that long-term consumption of the chamomile herb was able to “significantly” reduce moderate-to-severe symptoms for those with generalized anxiety disorder.
Like all of the others on this list, cannabis’ benefit on anxiety is backed by several studies. Marijuana has anti-anxiety properties that can help with various types of anxiety, like social anxiety and PTSD. And as more labs dig into the science of different types of strain, people are discovering that it can be a highly effective treatment for anxiety disorders. Today, dispensaries–both recreational and medicinal–are taking advantage of tailored cannabis software programs like MJ Freeway, https://mjfreeway.com/software, to ensure they get the best treatments to their clients.
According to a study conducted by Vanderbilt University, smoking marijuana increases the increases the amount of endocannabinoids, which is a naturally-occurring brain chemical that affects stress levels. Another study found that patients who used cannabis were able to stop using benzodiazepines, therefore greatly reducing reliance on addictive medication.
You may have already guessed that this one would be on the list. Exercise is one of the most cited recommendations for relieving stress and anxiety and re-balancing yourself. However, it’s also one of the most often ignored. Keep in mind that when it comes to anxiety, strenuous exercise isn’t the answer. Don’t push yourself towards a marathon or challenge your body to lift heavier weights. Too much exercise can actually hurt long-term health. Instead, focus on yoga, light cardio such as walking, and evenly-spaced core exercises. Refrain from over-exerting yourself.
Part of what triggers anxiety is the mind’s inability to to rid itself of racing thoughts that can lead to panic attacks. Meditation is the practice that allows you to separate from your own thoughts and feelings, and realize that you’re made of much more than just that. It allows you to focus on yourself and your breathing, without being overly concerned about the negative ideas that are flowing through your mind. Anxiety has a negative impact on a person’s cognitive abilities, and meditation has been proven to increase the brain’s ability to respond cognitively. A Wake Forest University study analyzed brain images during meditation and found that areas associated with anxiety that control a person’s ability to respond to worry, fear, and stress were alleviated through meditation. There are many types of meditation, and some types are even geared towards helping those that cope with panic disorders and anxiety. Nowadays, meditation is more accessible than ever. Search for local meditation classes or take a trip to one of the best meditation retreats. You can also use apps like Simple Habits or Headspace, which are highly-rated for their effectiveness.
Take Appropriate Supplements
Adding supplements to your daily diet can be highly beneficial. Here’s a list of recommended supplements to consider:
L-lysine: This is an amino acid commonly found in meat, fish, and beans. It assists in building the chemical messengers in your brain, called neurotransmitters, and has been proven to reduce stress levels.
L-arginine: Combined with L-lysine, these supplements make a powerful duo. It relaxes the blood vessels in your body, and is known for its cardiovascular benefits. It has even been known to improve blood pressure.
Vitamin B Complex: Vitamin B can help reduce the feelings of stress and fatigue, and improve cognitive performance.
Omega 3: Omega 3 fatty acids can lower stress and also assist in cardiovascular health. It’s found in several types of nut and fish.