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Today more than ever, people are learning about their mental health status, and society is slowly lifting the taboo on discussions of mental health struggles. Among the common mental health issues are stress and anxiety. If you look at stats online, you will be amazed at how many people experience stress, which impacts their mental health. Chronic stress also affects their physical health and their lives.
People suffering from stress and anxiety may find relief by ensuring they get the proper nutrition, including essential vitamins and minerals. Natural supplements are available to help support mental health issues, which include helping with mild to moderate anxiety symptoms and stress.
- Health Benefits – Anxie-T supports the body’s natural ability to deal with common symptoms of stress, including nervousness and nervous exhaustion, stress-related muscle tension, anxious fearfulness, and stress-related sleep problems.
Chamomile
Chamomile is best recognized for its relaxing effects. This daisy-like flower contains apigenin, a chemical compound that closely resembles the properties of anti-anxiety drugs known as ‘benzos’ (benzodiazepines). Supplementing with chamomile helps address the physical conditions of stress and anxiety, such as improving sleep, relaxing the muscles, and regulating the heart rate. Along with helping to reduce anxiety and stress, It can also help reduce symptoms of depression.
Omega-3 Fatty Acids
Omega-3s are one of the most widespread supplements on the market. They help treat a multitude of health problems and are beneficial for our mental health. Omega-3 fatty acids are closely linked to our mental health, as people with low levels of omega-3 fats are at a higher risk of developing anxiety and depression. Omega-3 fatty acids play a significant role in helping to reduce anxiety and stress.
Lemon Balm – Melissa officinalis
Lemon balm has been used for medicinal purposes for over two thousand years. This lemon-scented herb is known for its calming and soothing effects, making it ideal for those who want to reduce anxiety and stress. People have long used lemon balm to relieve stress and mild to moderate anxiety. It also helps improve sleep quality, lowering stress and anxiety levels. Lemon Balm supplements can help lower the harmful stress hormones while boosting mood.
Vitamin D
Vitamin D is known for its mood-regulating effects. It is also beneficial to nerve and brain health. Vitamin D is famous for its ability to reduce anxiety and stress. If you don’t get plenty of sunshine, which provides your daily dose of vitamin D, you can feel depressed and moody. Vitamin D has a variety of other health benefits too!
Vitamin B Complex
Vitamin B complex supplements contain all eight B vitamins for improving heart and brain health. Vitamin B complex supplements can help lower work-related stress symptoms, such as fatigue, irritability, and depression. The B family of vitamins is critical for your health, and supplementing with a vitamin B complex is also beneficial in helping reduce anxiety and stress.
Melatonin
Not getting enough sleep is one of the common symptoms of chronic stress. This can mean your body is not producing enough melatonin, the natural hormone that regulates our circadian rhythm or sleep-wake cycle.
Taking melatonin supplements can help improve sleep, lower stress levels, and improve mood. Getting enough sleep can also boost mental sharpness and focus and relax you. With the help of natural melatonin supplements, you can help reduce anxiety and stress.
Magnesium
Magnesium is a mineral that plays a substantial role in our health. It is a necessary component of almost every body function, including regulating anxiety. Magnesium supplements can help improve symptoms of anxiety and stress and create a sense of calm as it helps to reduce anxiety and stress along with relaxing muscle tension. Worry and stress can cause other problems, such as headaches and migraines. Therefore, magnesium supplements can help prevent migraines and protect the heart from added stress.
Ashwagandha
Ashwagandha is an herb used in Ayurvedic medicine for many years. It is used to reduce anxiety and stress and has other benefits. Ashwagandha supplements can also help reduce cortisol, one of the stress hormones. While taking anxiety and stress supplements can be beneficial, people diagnosed with anxiety disorders or depression should discuss their dosage with their healthcare provider.
Tense or stressful situations will always be a part of our lives. It’s how we manage them that counts. Supplementation of essential nutrients is one way we can help ourselves alleviate symptoms of stress and anxiety.
Frequently Asked Question
I’ve tried meditation, but my mind races. Is there a “hack” for this?
You’re not alone! A study in Psychological Science found that 40% of experienced meditators still struggle with wandering thoughts. The trick? Don’t fight it. Label the thought (“Here’s worry again”), then gently return to your breath. This “noting” technique helps train the brain for better focus over time.
Exercise helps, but sometimes I’m too anxious to start. Any advice?
Absolutely. The key is micro-movement. Research from the University of Georgia shows even 10 minutes of light activity can boost mood. If the gym feels daunting, try a brisk walk around the neighborhood, a few yoga stretches, or even dancing to your favorite song. This can be the spark you need to get going.
Social connection is important, but I feel drained after socializing. What’s the balance?
It’s all about quality over quantity. Research in The Journal of Personality and Social Psychology shows that close, meaningful conversations are the key to stress reduction. Focus on a few deep connections rather than a vast network, and don’t be afraid to set boundaries if you need downtime.
I’ve heard about “forest bathing.” Does it work to reduce anxiety and stress?
Yes, it does! Studies in Japan have shown that spending time in nature lowers cortisol (the stress hormone), blood pressure, and heart rate. Even a short walk in the park can have a measurable effect on your stress levels.
I’m overwhelmed with responsibilities. How can I prioritize to reduce anxiety and stress?
List all your tasks, then categorize them as urgent, important, or both. Tackle the urgent and significant tasks first, delegate or eliminate others, and remember the 80/20 rule: 80% of your results often come from 20% of your efforts. Focus on those high-impact tasks.
Can changing my diet impact my anxiety levels?
A study in Nutritional Neuroscience found a link between processed foods and anxiety. Focus on whole, unprocessed foods, and consider adding fermented foods (like yogurt or kimchi) to your diet. Fermented foods have been shown to influence gut bacteria, which affect mood regulation positively.
My sleep is terrible, and I know it’s making my anxiety worse. Beyond the basics, what else can I try?
Consistent sleep and wake times are crucial, even on weekends. The National Sleep Foundation also recommends avoiding blue light from screens at minimum an hour before bed, as it suppresses melatonin production. If you’re still struggling, cognitive behavioral therapy for insomnia (CBT-I) has proven highly effective.
Are there any supplements that have been shown to help with anxiety and stress?
While not a substitute for healthy habits, some supplements show promise. Magnesium, for example, is involved in over 300 biochemical reactions in the body, including stress response. Omega-3 fatty acids have also been coupled to reduced anxiety. Always consult your doctor before beginning any new supplements.
What are some less common techniques that have been shown to reduce anxiety and stress?
Progressive muscle relaxation (PMR) is a technique that systematically tenses and relaxes different muscle groups. It’s been shown to be as effective as medication for some people in reducing anxiety. Another option is biofeedback, which helps you gain awareness of your body’s stress responses to learn to control them.
I feel like I’ve plateaued in my stress management. How do I keep making progress?
Just like fitness, stress management requires ongoing effort. Consider trying new techniques, revisiting old ones, or seeking professional guidance. Remember, progress isn’t always linear, and it’s okay to have setbacks. The key is learning and experimenting to find what works best for you.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580555
- https://www.thensf.org
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266999
- https://www.mayoclinic.org/tests-procedures/biofeedback/about/pac-20384664
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
Last update on 2024-07-18 / Affiliate links / Images from Amazon Product Advertising API