In today's fast-paced world, anxiety has become a common struggle for many of us. It's like a constant companion, making simple tasks feel overwhelming, adding unnecessary extra stress to our daily lives. With everything from work pressures to social media comparisons and global uncertainties, it's no wonder anxiety is on the rise.

Taking care of our mental well-being is crucial, whether through self-care practices, seeking support when needed, or just being kinder to ourselves amidst life's challenges.

Here is a number of things we've seen work with others for easing stress and anxiety. We are not medical professionals so please do not substitute anything here as medical advice. Consult with your doctor before trying out the tactics below.

• How To Ease Anxiety Naturally

• What is Anxiety

  • Kinds of Anxiety

• What Causes Anxiety

  • Signs and Symptoms of Anxiety

  • How is Anxiety Typically Treated

• How To Ease Anxiety Naturally

  • Mindfulness and Meditation

  • Breathing Exercises

  • Herbal Remedies

  • Diet and Nutrition

  • Physical Activity 

  • Sleep Hygiene

  • Stress Management Techniques

  • Social Support and Therapy

• Conclusion

Stressed out student

Anxiety is the body's natural response to stress or perceived threats, characterized by feelings of fear, unease, and apprehension about future events. It can lead to physical symptoms like increased heart rate and cognitive symptoms such as excessive worry. While occasional anxiety is normal and can be helpful in preparing for challenges, persistent and excessive anxiety may indicate an anxiety disorder. Treatment often involves therapy, medication, and lifestyle changes to manage symptoms and improve overall well-being. Consult with your doctor if you believe you may have persistent and excessive anxiety.

Woman Stressed out Holding Her Head

Anxiety can have multiple causes, including genetics, brain chemical imbalances, and personality traits like sensitivity or perfectionism. Traumatic experiences, stressful life events, and chronic stress can also trigger or worsen anxiety. Medical conditions, substance use, and environmental factors such as unstable home environments or societal pressures can contribute as well. Understanding these various factors helps in addressing anxiety through therapy, lifestyle adjustments, and sometimes medication, depending on the individual's situation.

Women Drinking Tea While Reading a Book

Easing anxiety naturally is part of a holistic approach that incorporates lifestyle changes, mindfulness practices, and dietary adjustments to promote mental well-being without relying on prescription medication. Understanding that anxiety is a common response to stress, these natural methods aim to soothe the mind and body, fostering a sense of calm and balance. Here are a number of exercises people we know have found success in implementing to help ease their anxiety. By integrating these natural strategies into your daily routine, you may effectively manage anxiety and enhance your overall quality of life.

Meditating With Candles

Meditation and mindfulness are powerful tools for easing anxiety by promoting a calm and focused state of mind. Through regular practice, they help individuals become more aware of their thoughts and emotions without judgment, reducing the tendency to get caught up in anxious thoughts. This increased awareness allows for better management of stress triggers, enhances emotional regulation, and cultivates a sense of inner peace and resilience. Techniques like deep breathing and yoga nidra body scan meditation may further aid in relaxation, soothing the mind and body to alleviate anxiety symptoms effectively.

One example of a meditation technique is mindfulness meditation. In this practice, you focus your attention on the present moment, observing thoughts, emotions, and sensations without judgment. You can do this by sitting comfortably, closing your eyes, and directing your awareness to your breath or a specific object. When distractions arise, gently acknowledge them and return your focus to the present moment, fostering a sense of calm and clarity.

For those new to meditation it can be helpful to use a guided meditation. Here at drinkroot we are bgi fans of particular meditations known as yoga nidra, where there is a focus on body scans and relaxing. A simple search of "yoga nidra" on youtube will pop up many great ones.

Drinking Kava While Outdoor Rock Climbing

Introducing herbs like chamomile, lavender, and valerian for anxiety management can offer natural and effective alternatives to traditional medications. Here's an overview of each herb's mechanisms of action and potential benefits:

• Chamomile: Chamomile's mechanism of action involves compounds like apigenin, which bind to brain receptors such as GABA receptors, promoting relaxation and reducing anxiety. This herb is frequently used to alleviate light symptoms of generalized anxiety disorder (GAD) by addressing nervousness, restlessness, and insomnia, offering a calming effect and aiding relaxation. Chamomile tea is a widely favored method of consumption, known for its soothing properties in anxiety management.

• Lavender: Lavender contains compounds like linalool and linalyl acetate, which possess sedative and anxiolytic (anti-anxiety) properties. These compounds interact with neurotransmitters in the brain, including GABA, serotonin, and dopamine, promoting relaxation and reducing stress. Lavender is renowned for its calming fragrance and is commonly utilized in aromatherapy to alleviate anxiety and enhance sleep quality. Inhaling lavender essential oil or utilizing lavender-infused products such as lotions or sachets can effectively induce relaxation and alleviate symptoms of anxiety.

• Valerian: Valerian has valerenic acid and valeranon, which interact with GABA receptors in the brain similarly to benzodiazepines, leading to relaxation, reduced anxiety, and improved sleep quality. This herb is widely used to address anxiety disorders, insomnia, and restlessness by calming the mind, reducing nervous tension, and enhancing sleep patterns. Valerian supplements or teas are popular choices for managing anxiety. However, individual responses may vary, so consulting a healthcare provider is crucial, especially for those with underlying health conditions, pregnant or breastfeeding individuals, or those taking medications. Lstly if you plan to have kids anytime soon it would be recommended not to take Valerian root supplements.

• Passionflower: Passionflower, or Passiflora incarnata, is said to aid anxiety by calming the nervous system through compounds that interact with neurotransmitters like GABA. It can lower stress hormone levels, particularly cortisol, promoting a sense of relaxation. Its mild sedative properties can improve sleep quality, easing anxiety-related sleep disturbances. Additionally, passionflower's muscle-relaxing effects alleviate physical tension often associated with anxiety. While generally safe for short-term use, consulting a healthcare professional before use is wise, especially if on medications or with underlying health conditions.

• Kava: Kava is said to ease anxiety by enhancing GABAergic activity, interacting with GABA-A receptors to promote relaxation with the body's natural neurotransmitters. It also is said to modulate serotonin and dopamine, regulates stress hormones like cortisol, and may have anti-inflammatory and neuroprotective effects. These mechanisms collectively reduce anxiety symptoms and stress response while promoting a calm and relaxed state

Eating Healthy Snacks After Exercise

Diet can play a significant role in mental health and anxiety levels. Consuming a balanced diet with nutrient-rich foods can support brain function, mood regulation, and overall well-being. Foods rich in magnesium, omega-3 fatty acids, and B vitamins may impact mood and anxiety levels. Additionally, focusing on a diet rich in fruits, vegetables, lean proteins, and healthy fats while minimizing processed foods, sugars, and caffeine can support mental health and reduce anxiety. It's also important to stay hydrated by drinking plenty of water throughout the day.

Here at drinkroot we are big fans of vitamins for food deficiencies.

Ones we commonly take are

Vitamin B complex - Talk to doctor about this one. I (Kyle) take it often for nervous system support and mainly because I was found deficient in B vitamins. But it can cause more anxiety for certain people depending on your chemical makeup so check with your doctor.

Vitamin D3 (gel form) - An important nutrient for building and maintaining health bones. You body can only absorb calcium for your bones when Vitamin D is present.

Vitamin K2 (to interact with D3) - K2 is preferentially used by tissues to allocate calcium in areas it is needed like the bones and teeth. It helps to prevent calcium being deposited in areas it should not be, such as arterial walls, joints, organs.

Krill/Fish Oil - may be helpful in reducing triglyceride counts, influencing lipoprotein composition (larger LDL particles are not as sticky in cardiovascular system), protectant againstage-related cognitive issues and increasing memory function,

Warming Up

Exercise can be a potent tool for reducing anxiety and enhancing mood through its impact on various physiological and psychological factors. It stimulates the release of endorphins, natural mood lifters and pain relievers, which can alleviate anxiety and promote well-being. Additionally, exercise helps regulate stress hormones like cortisol and adrenaline, lowering overall stress levels and improving the body's ability to cope with stressors. Engaging in physical activity also provides distraction from anxious thoughts and promotes mental clarity and relaxation, especially in activities that require focus like mindful movement or sports. Furthermore, exercise contributes to better sleep quality, boosts confidence and self-esteem, and provides opportunities for social interaction, all of which are crucial for emotional well-being and anxiety relief.

Exercise is a HUGE factor for us in mental health. We've noticed the more challenging the exercise the better the mental health benefit. For example, if doing a jog for 1 mile is not that hard for you, try tacking on a backpack with 10-20lbs and do a little ruck shuffle for the mile instead. It seems we are more likely to get the release of endorphines if we are doing something actually taxing against us that our mind is telling us to stop. It seems to use the breakthrough point is to go beyond the point your mind is trying to stop you with, and continue pushing yourself (not to the breaking point of course!). The endorphin release from this change of mindset for exercise is significantly larger than a standard workout. Maybe that's why people get hooked on bootcamp workouts?!

Having a Good Night Sleep

The link between sleep quality and anxiety works both ways, with each affecting the other. Poor sleep can heighten anxiety, and increased anxiety can disrupt sleep. Improving sleep quality involves maintaining a consistent schedule, creating a calming bedtime routine, and optimizing your sleep environment. Also, limit screen time, avoid heavy meals and stimulants, exercise regularly, and use relaxation techniques to manage stress. These practices not only enhance sleep but also reduce stress and improve overall well-being.

Blue light blockers in the evening are very effective for sleep regulation. There is so much that goes into sleep which we could spend an entire blog post on (we may at some point!). The main things to remember are how important it is to keeop your circadiuym rhythm in balance. It doesn't matter if you sleep at a different hour (although you should) but we've found it helpful to make sure to wake up at the same time every day (plus or mins 30 minutes). For some of us if we're more morning eaters, we'll eat something high in protein and healthy fats in the morning. We've found eating something carb heavy can mop up all the excess insulin from sleep and cause a nasty sugar crash. Studies have shown this sugar crash in the morning can cause a state of hypnoglycemia, causing cortisol levels to rise and leaving us in a state of anxiousness until the next sleep cycle (when it resets).

Writing a Journal Before Going to Sleep

Stress-reducing strategies like journaling and progressive muscle relaxation can greatly enhance well-being. Journaling involves writing thoughts and emotions for self-reflection, reducing stress and fostering clarity. Progressive muscle relaxation, by alternately tensing and relaxing muscle groups, induces physical relaxation and reduces tension. Both techniques effectively manage stress and anxiety.

Self-care and setting boundaries are vital for mental and emotional health. Prioritize activities like exercise, healthy eating, and time with loved ones for rejuvenation. Setting clear limits in relationships prevents burnout. Recognize your needs, communicate assertively, and practice self-compassion for a balanced, less stressful life. Incorporating these strategies leads to improved resilience and emotional well-being.

Support Group

Social connections play a crucial role in managing anxiety. It offers support, understanding, and a sense of belonging. Interacting with friends, family, or support groups provides opportunities for sharing experiences, receiving empathy, and gaining perspective, which can alleviate feelings of isolation and reduce anxiety. Building and nurturing healthy relationships foster emotional resilience and provide a network of support during challenging times.