It is absolutely normal to experience a certain degree of anxiety the day before your examination date or your wedding or when there is an immediate decision need to be made. In that case you may feel some of the following symptoms: restless, palpitation, breathless, hard to fall asleep, upset stomach, headache, dizziness, fatigue and nausea. But you should not ignore it as anxiety can be a real problem as it prolong and interfere with your daily activities. Prolonged anxiety can lead to a numerous health problem including depression and vise versa.
There are a number of factor that put you in a greater risk of anxiety and depression, such as: nutritional deficiencies, especially with vitamin B and omega-3 fatty acids deficiencies; mental stress, disturbed sleep; adrenal and thyroid disorders; drug abuse and medications.
Anxiety and depression are serious problems that you should not underestimate them. Fortunately that you can alleviate those issues by some of the following remedies that you can make easily at your home.
It has been proven to be effective in relieving anxiety that range from mild to moderate level. That thanks to the relaxing promotion effect of apigenin and luteolin contained in this herb, you can be free of stress-related headache and loss appetite.
You can either take a cup of chamomile tea a number of times daily for about a month or take supplement form of this herb. You should ask your doctor for your exact description but it is recommended to take 220 to 1100 mg of this herb extract a day. It also is a good home remedies for bacterial vaginosis.
Similar to chamomile, almond has a great effect on calming you down and relaxing your intense nerve. Eat some almond before you go to sleep to chill out and promote your sleep. Soak almonds in water for a whole night to soften the seeds then peel off its’ skin. Add a little ginger and nutmeg to a mixture of massed almond and milk
Lavender contains two important bioactive ingredients linalool and linalyl acetate which work incredibly in soothing your nervous system that helps to alleviate your anxiety or your depression. Lavender can even reduce your systolic pressure that linked with stress. You can use lavender in a variety of ways. For example, you can have a massage with lavender that will wonder your health or add a few drops into your bathtub and soak yourself in a warm bath and your pillow before going to sleep.
St. John’s wort
There is one component called hypercin contained in St. John’s wort that work effectively in dealing with mild and moderate depression. In addition, the antidepressant effects also come from many other constituents of St. John’s wort. Though, it is a safe home remedy but it has some adverse effect and might interact with other medications so remember to consult with your physician before considering using it regularly.
Lemon balm has been used for centuries as an effective relaxant. It is not only helpful for eliminating illnesses that arose from anxiety and depression but able to improve your brain function. To uplift your mood in your down in a dump day, take a cup of hot lemon balm tea and have a deep relaxing sleep. If you prefer supplement form of it then consult with your doctor for a proper dosage as you can get more anxious in overdose.
Lack of omega-3 fatty acids have been proven to be associated with depression as it is necessary so that your brain can function properly. Fish oil is found to have abundant amount of these fatty acids. You can take omega-3 fatty acids supplement form that is available in store chains and online. Cold water fish is another source that contain a high level of omega-3 fatty acids so instead of taking supplement you can add a salmon dish or sardines dish to your meal.
Cut out/down your caffeine intake
Some people convince that they could not stay awake without a cup of coffee. It is true that caffeine in coffee can boost your energy but it can also cause you anxious, make you hard to fall asleep when needed. So consider to cut down your caffeine intake or use something less caffeine instead like green tea to wake you up without interfering your circadian clock.
During exercise, endorphins which are hormone that make you feel happy or good are released. Moreover, your increased body heat will alter your neural circuits that control your mood and your cognitive function and resulting in relaxation and anxiety free. It is not necessary to jog for 30 minutes or do a heavy gymnastic, you can take only a fifteen-minute walk and get benefits from it.
Vitamin D is the only vitamin that our body can synthesize by our self under the sun light. Moreover, vitamin can impact greatly to reduce symptoms of anxiety and depression so it can be considered to be one of the simplest natural ways to boost your mood with 15 minutes walking in a park where you can benefit not only from vitamin D but from fresh air there.
Meditation can not fully cure your anxiety but it help to distract your mind from your real problem and relax your brain for a while. Mediate for at least 30 minutes for 2 – 3 times a day and then increase gradually.