In this high-paced race that we run every day, stress is something that is very common. However, the fact that no one accepts undergoing stress is a roadblock on the way to stress management. The difference between stress and everyday tension is hard to describe. In fact, many don’t even realize that they are extremely stressed. The first step towards solving any problem is to recognize the problem followed by the underlying cause and applying some natural tricks. So, to deal with this, here are some amazing natural remedies for stress and anxiety disorder that are proven to provide relief. But before that, let us know the actual causes of stress and when can you claim that one truly needs help for stress management.
Causes of Stress
Everyone at some point in their life faces stress, and there are a lot of reasons behind it. The causes of stress can be categorized into three types:
- Personal Stress
- Professional Stress
- Emotional Stress
Many times we are pressured by deadlines, demands, and desires. This stress can further pile on your worries and cause more trouble. The primary reason why the body reacts in a certain way has a lot to do with the situation. Stress is body’s natural way to deal with an emergency circumstance. At such times, it releases stress hormones that trigger an immediate reaction in the body. Say, for example; you have to pull the car brakes all of a sudden – at this time, your body releases hormones to alert you. These kinds of stress hormones are rather helpful.
However, not all stress is healthy or for that matter even required. Stress, when prolonged for some time, can lead to stress overload and anxiety disorder. The body fails to differentiate between stress that is caused by an emergency situation like the one mentioned above. It tends to mix it up with the stress that you may get after losing your job, for example. For the mind, both are stress and have to be dealt with in the same way.
Frequent release of stress hormones in the body can cause increase mental issues, emotional problems, health issues like heart stroke, early aging (wrinkles, yes ladies so stop taking up all the stress), anxiety disorder, and even suppressed immune system. You may even become socially unfriendly to be around, and this loneliness can cause more stress and anxiety.
Here are some of the prime causes of stress:
- A Major Change In Life: Any major and unexpected change in life is bound to bring a certain psychological shock or surprise. If it comes as a surprise, it is good enough, but if it turns out to be a big shock, it can lead to stress. Changes in school, shifting homes, the demise of a loved one, etc are few instances. There are many reasons that can cause a major change in your life.
- Relationship Problems: Relationship troubles, especially among the youngsters are a lot more complicated than it used to be. Perhaps, a decade ago, at least this is what they think. Even Facebook has a relationship status option as complicated. So problems in a relationship can also be a cause for stress.
- Career Problems: Everyone wants to bag their dream jobs. With competition getting tougher and aims, rising high, career stress is something very difficult to handle. Peer pressure is an important cause of career stress.
- Health Issues: Chronic diseases that are painful or incurable can be a source of stress for the person. Some may even worry about the financial load that the disease may cause on the family. This can cause even more stress.
- Financial Problems: Man is the only animal who needs money for a living, they say. Today money has become a huge factor for staying content, but money does not guarantee you happiness. Financial crises are a huge factor when it comes to the beginning of a stressful situation.
- Unrealistic Expectations: Sometimes peer pressure to excel in something can force you to make unrealistic goals for yourself. When these expectations fail, the mind fails to handle the failure, which in turn causes an extra load of stress.
- Rigid Thinking: The branch that does not bend, breaks. Yes, if you do not keep your thoughts flexible, or you just get stuck to one particular thing for a long time, you would probably end up being mentally exhausted.
- Pessimistic Attitude Towards Life: Due to stress at times, you may look at things and notice only the negativity in it. Even if there is something to rejoice, your mind would eventually find out something that you need to worry about. It is a classic case of a glass-half-full or a glass half empty.
This list can be a long one. With a human mind so diverse, there are bound to be a wide range of emotions and situations and each one of us has a different way of reacting to it. These reactions and situations are the points around which everything related to stress revolves.
So when do you conclude that a person is facing some serious stress issues or is it just another bad day for him or her? There are some symptoms which if you could notice can help you draw these conclusions. These symptoms can be divided into two categories:
- Emotional symptoms
- Symptoms that affect your performance
Symptoms Of Stress
- Moodiness
- Short temper
- Agitation
- Sense of loneliness
- Depression
- Unhappiness towards everything
- Memory problems
- Not able to concentrate on work
- Seeing only negativity in everything
- Constant worrying
- Poor judgment
Symptoms of Physical Stress
- Excess hair fall
- Headache
- Loss of sleep
- Lack of sex drive
- Rapid heartbeat
- Dizziness
- Being tired all the time
Symptoms of Anxiety Disorder
- Rapid heartbeat
- Insomnia
- Weakness and lethargy
- Nervousness
- OCD symptoms
You can even notice a change in a person’s behavior. For example; loss of appetite or may be an urge to eat more, isolation from social life, change in sleeping timetable, diverting your mind by using alcohol, smoking, etc. or even running away from responsibilities.
20 Best Home Remedies For Stress & Anxiety Disorder
No more wondering how to get rid of stress & anxiety disorder when you have these best and natural home remedies to help you. You just need to be aware of them.
20. Pearl Millet And Buttermilk
Buttermilk: Buttermilk is a soothing drink, which is prepared by mothers in Indian homes for the scorching sun at summers. It has all the qualities of milk, except the fat which is already churned out while making butter. Hence, the combination of these two is one of the best home remedies for stress & anxiety disorder. To apply this remedy, follow the procedure given below:
- Step 1: Grind the pearl millet into a powder form.
- Step 2: Mix it with buttermilk.
- Step 3: Boil this mixture and once it turns warm, drink it.
- Step 4: Do this for a few days to see a change.
How Does This Work?
Stress overload usually makes you feel tired and exhausted from within. Pearl Millet and buttermilk together can help you relax and get rid of this tiredness. Millet contains a high amount of fiber and nutrients. Buttermilk, on the other hand, is a good source of potassium, calcium, vitamin and also phosphorus. This way your energy is restored and you are back on track. This certainly is one of the easiest home remedies for stress.
The Remedy If Not Good, If:
Pearl millet and buttermilk do not have any known side effects that you need to worry about. Instead, this drink is so beneficial that it also helps keep your body weight balanced without any hardcore diet routine.
19. Lavender Oil
- Step 1: Take three drops of lavender oil and one bowl of water.
- Step 2: Boil the water for ten minutes.
- Step 3: Put three drops of lavender oil in water.
- Step 4: Inhale the mixture.
- Step 5: Repeat for 2 to 3 times in a day.
Alternate Method: Add two drops of lavender oil with the same amount of olive oil and make a mixture. Rub this on your forehead.
How Does This Work?
The high percentage of esters (linalyl acetate) present in lavender essential oil is known to possess sedative and anti-inflammatory properties. This method is best suited for the evening hours. The other components to make a mark are coumarin compounds. They can assist in dilating or opening up of blood vessels thus reducing the symptoms of anxiety disorder and stress. During steam distillation, linalyl acetate is distilled by steam to form linalool, which is effective in reducing symptoms of stress & anxiety disorder.
Lavender Oil Is Not Good, If:
- You have to undergo surgery in the next two weeks. It might slow down your central nervous system largely.
- You feel like vomiting. The scents of this oil can worsen it.
- You are consuming it. It can be poisonous. The remedy is only meant for external application and not for consumption.
- You are taking anti-depressants. It might make you sleepier because lavender causes relaxation; thus, making the medication effects stronger.
18. Passionflower
- Step 1: Take a half tablespoon of dried passionflower leaves and one cup of water.
- Step 2: Take a small bowl and mix the ingredients listed above.
- Step 3: Allow the mixture to boil over medium heat and then allow it to simmer for another 10 minutes.
- Step 4: Finally, pour the mixture into a large tea mug after straining the tea and sip slowly.
How Does This Work?
There are many flavonoids, which can reduce stress and anxiety disorder, but two of the primary components are chrysin and benzoflavone. These two enhance the level of gamma-aminobutyric acid (GABA) in the human brain. They limit the excitability of the neurons and give a calming effect.
Passionflower Is Not Good, If:
- You are pregnant or breastfeeding a baby.
- You are on medication for surgery. This flower can disrupt the central nervous system, and complications may arise in anesthesia. Stop using this method two weeks before surgery.
17. Ginseng
- Step 1: Wash the ginseng roots thoroughly and cut it into small pieces.
- Step 2: Crush the pieces, and add to a bowl of water.
- Step 3: Boil the mixture for 15 minutes.
- Step 4: Strain the mixture and drink as many times a day.
How Does This Work?
Ginseng helps in boosting the immune system. The main medicinal properties of American and Asian ginseng are ginsenosides and eletherosides in Siberian ginseng. It is best known as an adaptogen, thus making the body adapt to uneven situations.
Ginseng Is Not Good, If:
- You are taking medication for blood thinning. It could interfere with medicines such as warfarin.
16. Licorice Roots
- Step 1: Take half cup chopped dry licorice root and one cup of water.
- Step 2: Take a large bowl and mix the ingredients listed above.
- Step 3: Make sure you mix them thoroughly.
- Step 4: Allow the mixture to boil over medium heat and then allow it to simmer for another 10 minutes.
- Step 5: Finally, pour the mix into a large tea mug after straining the tea and sip slowly.
How Does This Work?
Everybody knows that adrenal glands secrete cortisol in stress situations. Large amounts of this hormone can promote depression, chronic fatigue, and low resistance levels when responding to infections and allergens. Asparagine amino acid in licorice roots possesses the ability to maintain the equilibrium of the nervous system. One cup of licorice tea may be enough for reducing symptoms of nervousness, stress, depression, and anxiety disorder.
Licorice Roots Are Not Good, If:
- You are pregnant. Consumption of more than 250 grams a week can cause a premature delivery.
- You have a history of high blood pressure. Licorice can make your BP shoot to high levels.
- You have a heart problem. The medicinal root can make the body store excess water, and you might suffer a congestive heart failure.
15. Wood Betony (Stachys Officinalis)
- Step 1: Take two teaspoons of the dried herb and one glass of water.
- Step 2: Mix them both and boil for ten minutes.
- Step 3: Steep the mixture and consume it slowly.
How Does This Work?
The main components are tannins, flavonoids, alkaloids, and saponins. Also, it contains betaine, harpagide, rosmaricnic acid, betulinic acid and chlorogenic acid. The acids in wood betony relax muscles in the body, stimulate the nervous system and bring about the calming effect. The blood circulation is increased in the entire body. Some of the important alkaloids to make marks are trigonelline and stachydrine.
Wood Betony Is Not Good, If:
- You have low blood pressure. The blood pressure might become very low.
- You have to undergo surgery. Before two weeks of surgery, stop using this herb in all forms.
14. Slippery Elm (Ulmus Fulva)
- Step 1: Mix one teaspoon of this herb with three ounces of water.
- Step 2: Add this mixture to a bowl of boiling water, stirring all the time.
- Step 3: You can drink two to three cups daily.
- Note: Do not add any additive to the mixture.
How Does This Work?
It is packed with nutrients, such as iron, manganese, phosphorus, selenium, calcium, magnesium and essential vitamins such as Vitamins B1, B2, C, and B3. It has all the essential components for the nervous system to get a boost. This process works well for those who often complain about “Butterflies in their stomach.” The mucilage in the bark soothes and coats all the vital membranes such as the digestive tract.
Slippery Elm Is Not Good, If:
- You are taking oral medication. The effectiveness of the medicine will reduce due to the mucilage lining of the tract and absorption will be minimal. You can prevent by taking slipper elm one hour after medication.
13. Evening Primrose Oil
- Step 1: The herb is available in oil form or capsules.
- Step 2: If you are using oil, you need to massage your head or body (whichever part is stressed) and leave for 30 minutes. Have a nice hot water bath after that. It relaxes the body.
- Note: Seek the advice of your GP before use.
How Does This Work?
It contains a special type of omega six essential fatty acid (gamma-linoleic acid or GLA). Some of the other acids presents are oleic acid (p-coumaric acid, glutamine, beta-linoleic Acid), Amino acids (tyrosine, lysine, arginine, glycine, and histamine) and Vitamins (Ascorbic acid). Since omega-6 acids are essential in the transmission of neurons, it is effective in reducing symptoms of stress. The Omega-6 assists in providing energy protect body tissues and regulate body temperature. Another compound present and used for the treatment of chronic headaches is phenylalanine.
Evening Primrose Is Not Good, If:
- You are suffering from epilepsy or seizure disorders. You should not take this herb.
- You are taking medication for mental illness such as Thorazine ® (chlorpromazine), Mellaril ® (thioridazine) and Prolixin ® (fluphenazine).
12. Lady’s Slipper
- Step 1: Ground about five teaspoons of ground rootstock. Take one pint of water.
- Step 2: Steep the root in boiling water for one hour.
- Step 3: Take one teaspoon at a time.
How Does This Work?
Lady’s Slipper is useful for the treatment of muscle cramps, spasms, and epilepsy. It is said to contain tannins, glucosides, resins (volatile oils).
Lady’s Slipper Is Not Good, If:
- You are pregnant. Stay on the safe side and avoid using this herb.
11. Chamomile Tea
- Step 1: Take two teaspoons of chamomile flowers and one bowl of water.
- Step 2: Boil the water for ten minutes; let it become warm.
- Step 3: Steep the mixture and then consume it.
How Does This Work?
Glycine, an amino acid in the urine can easily relieve the cramps and muscle spasms. It also contains proteins that can act as a natural muscle relaxant. Thanks to the flavonoid — luteolin and apigenin. The first gives benefits such as pain relief, reduction of fever and returning the body to normal condition. The second one acts as a sedative and reducing the symptoms of stress and anxiety disorder.
Chamomile Tea Is Not Good, If:
- You have a history of being allergic to pollens, chrysanthemums, asters and other family members of Asteraceae.
- You are using cyclosporine or warfarin. They both have a narrow therapeutic index.
10. Handle Your Emotions Effectively
9. Do Some Exercises
How Does This Work?
Any physical activity increases the sleep, which has been affected by depression, stress or anxiety disorder. It increases circulation of blood all over the body thus reducing signs of fatigue, enhances concentration and alertness. One of the major disadvantages of stress is the energy is depleted, and you suffer from fatigue. The body absorbs the oxygen more and in turn; the brain produces more endorphins – the ‘best’ neurotransmitters that act as painkillers. Also, when doing physical activities such as martial arts, you tend to concentrate on the techniques and body movements that increase the focus as well contribute to the production of more energy and confidence. The stress-producing hormones, adrenaline and cortisol, are reduced in number due to physical activity.
Exercises Are Not Good, If:
- You have a heart problem. Have a discussion with the doctor and then decide on the course of physical activity. You can select Tai Chi (the Chinese martial art or opt for yoga classes).
- You are diabetic. Do not go for long runs, because you can suffer from dizziness.
8. Have Healthy Social Interactions
How Does This Work?
When you are interacting with a near relative or a close friend, the love hormone called as ‘oxytocin’ is released which reduces the production of cortisol, the stress-producing hormone. Oxytocin has also been found effective in reducing blood pressure and promotes healing and growth of cells.
7. Consume Oats During Breakfast
- Step 1: Take 3 (three) cups of water and one cup of steel oats. (also a pinch of salt).
- Step 2: Put the three in a bowl, and simmer for twenty minutes. Take care to stir the mixture.
- Step 3: Allow it to cool down. Have the oatmeal.
How Does This Work?
Oats are high in fiber and low in cholesterol, but they can assist in calming off the nerves. The carbohydrates in oats promote the production of the feel-good hormone known as ‘serotonin’, which helps in soothing the ‘excited’ nerves. Also, oats also have other medicinal ingredients that perform the same function of the above-mentioned hormone (silicon, vitamins A and B). The immune system is also revitalized due to the presence of Vitamins B1, B2, E, D, alkaloids, minerals, and carotene.
Oats Are Not Good, If:
- You have recently fixed dentures. It is better to avoid oats in the diet. If you have not chewed oats, they can block the intestine.
- You are suffering from disorders of the digestive tract as the intestines, stomach, and oesophagus. This could lead to more time for the food to be broken and indigestion can lead to blockages in the intestine.
- Your body might suffer from iron deficiency. Oat bran can reduce the absorption of iron.
- You are allergic to oats. You can suffer from gas and frequency of defecation.
6. Peppermint Leaves
- Step 1: Take a cup of boiling water and one tbsp of peppermint leaves.
- Step 2: Add a drop of honey. Drink the mixture before going to bed.
- Note: This activity should be the last before you go to bed.
How Does This Work?
Peppermint has menthol, methyl acetate, and menthone that gives relaxation to the muscles and helps in reduction of anxiety disorder.
Peppermint Is Not Good, If:
- You are suffering from diarrhea. You could suffer from anal burning.
- You are diabetic. Check with your doctor before you use this remedy for stress.
- You are taking medications such as cyclosporine (Neoral, Sandimmune).
5. Green Tea
How Does This Work?
The tea ingredients consist of antioxidants such as catechins, flavonoids, and polyphenols. Combined, they give a calm effect on both body and mind. The best medicinal ingredient is theanine, which can enhance relaxation, concentration by stimulating the creation of brain waves called alpha waves. Theanine also alters the levels of neurotransmitters in the brain like dopamine and serotonin. Black tea can also be used for effective treatment of stress & anxiety disorder. The benefits are found to be more in individuals if they do not have habits such as smoking or drinking alcohol.
The main medicinal ingredients in green tea that can remove physical and mental fatigue are epigallocatechin gallate (EGCG), epicatechin (EC), epigallocatechin (EGC) and epicatechin gallate (ECG). All the four are polyphenols.
Green Tea Is Not Good, If:
- You are suffering from anaemia. The condition will worsen.
- You have a bleeding disorder. Refrain from drinking green tea.
- You are on medication and taking amphetamines.
4. Blueberries
How Does This Work?
Similar to green tea, blueberries are also rich in antioxidants that can decrease various levels of stress & anxiety disorder. Also, they also consist of Vitamin C, E along with minerals such as manganese and magnesium. Another advantage of having blueberries is that it has been found effective in handling insomnia, depression and any disorders (mood) which can contribute or trigger stress. The stress situation is produced by cortisol and the Vitamin C in the body is reduced. The Vitamin C and antioxidants in blueberries reduce the levels of cortisol and keep the blood pressure normal.
Berries Are Not Good, If:
- You are diabetic. Blueberries can reduce the blood sugar levels.
- You are opting for surgery. The berries might alter the blood sugar levels.
- You are taking medications for blood thinning.
3. Basil Leaves
- Step 1: Take 12 basil leaves and chew them twice a day.
- Step 2: Chew it slowly; you can get a burn in the mouth. In the course of time, the burn will subside.
How Does This Work?
These leaves are known for their anti-stress and powerful adaptogen properties. They also possess the ability to eliminate free radicals, which can be produced in multiple amounts during these stress episodes.
The basil herb leaves contain rich amount of orientin & vicenin (polyphenolic flavonoids). The main health beneficial oils in this herb are eugenol, linalool, terpineol, limonene and citral (all these compounds are well known for their anti-bacterial and anti-inflammatory properties). The inflammation will be reduced, and the bacteria and virus will be killed.
Basil Leaves Are Not Good, If:
- You are pregnant, basil and its supplements should be avoided.
- Basil is taken in oil form; it can prove carcinogenic in some individuals. In its natural form, basil is considered a natural herb.
2. Chiretta and Cloves
Cloves: Cloves are brown spices, which have been medicinally so precious that once upon a time they were traded for their weight in gold. They taste bitter and pungent and are widely used in Indian cuisine as a spice for flavor; even a few clove buds are enough. They add a spicy flavor to your food and they aid in digestion and fight infections at the same time. To try the remedy, follow the steps given below:
- Step 1: Take an equal amount of cloves and chiretta.
- Step 2: Boil them in water for a few minutes and then strain it through a filter.
- Step 3: Eat this leftover paste to relieve some stress
How Does This Work?
This concoction is one of the natural ways to relieve stress. Cloves have aphrodisiac and stimulant properties that help reduce stress. The smell of the cloves is so strong that even if you sniff a few of them, it can reduce drowsiness and irritability. It also effectively cures a headache, stimulating the mind, relieving mental tiredness, and stimulating the mind to get back its energy.
The Remedy Is Not Good, If:
- You are pregnant.
- You are consuming in high doses. It can cause nausea, vomiting, and palpitation.
- You are suffering from gastric or duodenal ulcers. Avoid this herb. Also. It is better to take this herb once you consult a qualified practitioner.
1. Tinospora Cardifolia Stalk and Milk
Milk: Milk is considered as complete food. It has calcium, protein, vitamins, etc. you name it, and milk has it ready for you, which is also easy to consume. To try the remedy, follow the steps given below:
- Step 1: Take some Tinospora Cardifolia leaves, clean and boil it with water.
- Step 2: Filter it.
- Step 3: Add milk and sugar to it, as per your taste. Drink it.
How Does This Work?
Tinospora Cordifolia has anti-toxic chemicals, which flush out the toxins from your body. Milk has protein lactium that has a relaxing effect on your blood pressure. It effectively lowers the blood pressure, reducing your tension. The potassium in the milk can help relieve muscle spasms and thereby suppressing all the tension and anxiety disorder.
The Remedy Is Not Good, If:
- You are diabetic. It lowers blood sugar levels.
How To Prevent Stress & Anxiety Disorder?
Well, things do get out of your control, and they are bound to cause you some stress. However, you should never let this stress burden your mind. There are simple tricks and natural remedies for stress and anxiety disorder prevention. Stay hydrated. Drink a lot of water. One must at least drink 8 ounces of water every day to detoxify the body and also to relax the mind and cool down your body. A healthy mind resides in a healthy body, so it is important for you to keep your body healthy. Regular exercise also helps keep your mind fresh and active. Fortnightly body massage or at least a weekly head massage helps you relax. This, of course, does not solve the cause of your stress, but it does keep your ready to tackle the problem. Also, take up a hobby to divert the attention from things that cause stress.
Motivations speakers emphasize the four factors to deal with stress & anxiety disorder:
- Avoid: Unnecessary stress should be avoided. Agreed, not all can be, but it is better to say the word ‘no’; it is also advisable to determine between ‘is it needed’ and ‘must.’ Everyone has a right to live in this world. It is better to have friendships with jovial persons instead of having conversations with ‘every time cries.’
- Alter: Try to modify the situation. If you cannot avoid a stressful one, try to modify so that you can control. ‘Fortune favors the brave’ – meet matters head-on. It is wise to be a human being with self-respect than to let others take advantage of you which can lead to stress and housing of negative feelings. In this method, sometimes, you have to meet others half-way and convey the concerns, so be prepared.
- Adapt: Change yourself as per the requirements of the situation. Remember the proverb ‘Be a Roman in Rome’ – if you cannot change or give a solution, change yourself. Take some time, look at challenges (not problems) in a new outlook, and concentrate on the positive things in life. Try to look at the result – do not concentrate on short-term gains and long-term loss. When you are looking at things from a new angle, you can get the question “ Is this challenge worth worrying about.?”
- Accept: Kindly accept that there are some situations and conditions which are not under your control. You can suffer defeat and hold your dignity. There are times when your self-respect can take a beating; it is better to stay calm than react and making it more complicated. Be an optimist – The worst insults can be a blessing in disguise – it can give you the best lessons on how far you can handle stress. The bottom line – nobody, is perfect.
When To See A Doctor?
You should seek the services of a doctor if:
- You face extreme stress and suffer from depression
- Turn to alcohol and drugs
- Suffer from unwanted fears
- Get feelings of becoming obese when you have normal body weight
- Have to change eating habits
- Family members report changes in moods or behavior.
- Engage in self-harm acts such as mutilation.
- You suffer from simple ailments such as irritable bowels, muscle pain, severe headache.
- Stress leads to triggering other disorders such as eczema.
A family physician will be the best one to determine if your stress is because of a medical condition, anxiety disorder or both. He can refer you to a suitable medical professional. Many therapies are used to prevent and treat stress and anxiety disorder such as cognitive behavioral therapy, biofeedback, hypnosis, etc.
Natural Remedy vs. Pharmacy
Some of the common medicines are benzodiazepines – Xanon (Alprzolam), diazepam (Valium), clonazepam (Klonopin) and triazolam (Halcion). Medicines are also found in the type of beta-blockers such as Tenormin (atenolol) and Inderal (propranolol).