Natural Solutions for Stress Reduction and Relaxation

Traditionally, stress and anxiety were treated using conventional antidepressants. However, the past few years have witnessed a massive shift towards natural interventions due to a growing concern about the potential adverse effects of regular anxiety medications. 

We’ve prepared a list of the most effective natural solutions against stress and anxiety. The list includes both alternative herbs and complementary practices. 

1. Administer Kratom

Mitragyna speciosa, more commonly known as kratom, is a tropical evergreen tree originally from Southeast Asia. It has been making waves in the West for its perceived medicinal benefits. Extracts from this plant may treat stress and anxiety. 

Administering premium-quality kratom supplements from credible suppliers like Earth Kratom might help you fight various anxiety symptoms, including nervousness, sleep deprivation, and post-traumatic stress disorder (PTSD). The herb combats stress by impacting a series of receptors and neurotransmitters, notably the opioid receptors.

2. Switch to Lavender-Based Creams

Lavender is a staple ingredient in many common household products, particularly detergents and body lotions. Besides its rich aromatic fragrance, this plant possesses remarkable calming properties. 

One study investigating lavender’s anxiolytic abilities involved administering the herb via aromatherapy to women during labor. Researchers recorded a significant reduction in labor anxiety among the participants. 

3. Spice Up Your Day With Passionflower Tea

It’s almost impossible to discuss anxiolytic herbs without mentioning passionflower. 

Multiple studies associate passionflower intake with high gamma-aminobutyric acid (GABA) stimulation. GABA is a chemical neurotransmitter that regulates circadian rhythms and anxiety responses. 

In a clinical trial published in the Phytotherapy Research journal, participants who drank passionflower tea for seven days reported significant improvements in anxiety and insomnia symptoms. 

4. Hit the Gym

The role of exercise in stress management is well-documented. 

Exercise stimulates the release of endorphins, one of the body’s feel-good neurotransmitters. 

Working out also improves blood circulation. It enhances the flow of blood and useful nutrients to the brain, a deficiency of which could cause anxiety and depression. 

A 6-week study involving 185 university students established that engaging in aerobic workouts for two days a week was able to keep stress at bay. Examples of aerobics include running, brisk walking, swimming, dancing, and cycling. 

5. Get a Good Night’s Sleep

Insomnia and stress have a cause-effect relationship. 

Anxiety triggers the release of the stress hormone cortisol. High cortisol levels in the bloodstream can worsen insomnia by prolonging sleep onset time. 

Insomnia and anxiety also share several symptoms, such as drowsiness and post-traumatic stress disorder (PTSD). Therefore, getting a good night’s sleep might reduce stress levels significantly. 

Experts recommend that adults sleep uninterrupted for 7 – 9 hours every night. Normal babies and infants can sleep for up to 16 hours per day.

6. Stay Hydrated

Water is involved in virtually all physiological processes. So, it’s unsurprising that staying hydrated is widely considered a natural solution for several ailments. 

Dehydration causes the body to respond dramatically to stress signals. It may also aggravate abdominal and chest congestions, consequently worsening anxiety symptoms. 

The United States National Academies of Sciences, Engineering, and Medicine recommends drinking 3.7 liters of fluids per day (for men) and 2.7 liters (for women). 

Note that fluids denote any hydrating drink, including plain water, herbal teas, and fruit juices. It excludes diuretics like coffee, alcohol, and carbonated drinks.

7. Grab Some Sunshine

Sunshine exposure isn’t only synonymous with vitamin D. It may also ramp up serotonin production. 

Serotonin is a neurotransmitter noted for its anxiolytic properties. So effective is this chemical against anxiety that there’s a special class of conventional antidepressants that increase its signaling, known as selective serotonin reuptake inhibitors (SSRIs). 

Sunlight cues certain areas in the retina, resulting in heightened serotonin production. That explains why light therapy (phototherapy) is also one of the natural anxiety treatments. 

8. Practice Some Yoga

If you’re looking for a gentler alternative to physically strenuous workouts for stress relief, consider yoga. 

Yoga promotes relaxation by stimulating blood circulation to various body parts. A 2020 study found that people who practiced yoga for 11 minutes daily for thirty days reported improved anxiety symptoms. 

To make the most of yoga for anxiety, insist on asanas professionally recommended for stress relief. You might also incorporate mindfulness meditation into your yoga sessions. 

Mindfulness meditation gives you a higher control over your thought process, which is necessary for combatting racing thoughts. 

9. Socialize

Reaching out to family and friends isn’t just a moral duty. It might also improve your overall well-being, according to a review of numerous animal and translational studies. 

Social contact relieves anxiety similarly to working out – activating endorphins production. Indeed, multiple findings have uncovered low anxiety levels among socially active individuals. 

Fortunately, digital technology has made it remarkably easy to socialize. Regardless of time zone differences, you can connect with your circles through social media or virtual meetings. 

However, the most important thing is how you spend time with your dear ones. Prioritize socially enriching activities, such as storytelling and playing games. 

Final Word

The most effective treatment should target a disease’s underlying cause, not only the manifest symptoms. Therefore, seeking a proper diagnosis is imperative before implementing any of the above interventions. 

Remember to also exercise moderation when administering herbs for stress and anxiety. Despite their higher safety profile than conventional antidepressants, overdosing on anxiolytic plants can prove counterproductive.