Stress is a state of heightened excitability that causes unpleasant symptoms in the mind and body. Anxiety---sometimes referred to as nervousness or worry---often occurs as a result of stress and can manifest in many forms, such as panic disorder, generalized anxiety or post-traumatic stress. While medications exist to treat symptoms of anxiety, many can cause unwanted side effects like sedation or addiction. There are many natural forms of relief for stress and anxiety, many of which are as effective as medications.
Types
Natural stress and anxiety relief comes in many forms. Herbs and supplements can be taken to treat the biological effects of anxiety, while exercises like meditation and deep breathing can help train the mind to react calmly to stressful situations.
Kava, valerian root and passionflower are popular herbal anxiety remedies. When practiced regularly, relaxation techniques like yoga can help condition the mind to remain calm in the face of external stressors.
Effects
Herbal anxiety remedies like valerian, passionflower and kava work by increasing levels of the neurotransmitter gamma-aminobutyric acid, or GABA, which controls nerve impulses and muscle tone in the body. Effects of relaxing herbs include decreased muscle tension, slowed cognition and sedation, which can be desirable in those with anxiety or overstimulation of the central nervous system.
According to Stanford University News, a form of meditation known as Mindfulness-Based Stress Reduction may help relieve anxiety and improve self-esteem. This type of meditation involves focusing on sensations like breathing and movement and can be performed while lying down, sitting or walking.
Safety Precautions
Some herbs and supplements can cause dangerous side effects. According to the University of Maryland Medical Center, products containing kava have been implicated in 25 cases of liver damage, including cirrhosis, hepatitis, liver failure and death. While it is not known exactly what caused these events, consumers should be aware of the possibility for serious liver-related problems when taking kava. All relaxing herbs can cause sedation and should not be taken when driving or performing other hazardous tasks.
Accidental injury is the main risk of exercises like yoga. To reduce these risks, only perform such activities in a safe, quiet environment. Never push yourself to the point of pain or discomfort, and don't attempt difficult poses without an observer present.
Time Frame
The time required to see results from stress and anxiety management techniques may vary. Persistence and patience produce the best results with stress-management techniques like meditation and yoga. Herbs and supplements are more likely to work when taken as directed and used in conjunction with healthy lifestyle changes, such as regular exercise and counseling.
Warning
In some cases, anxiety can signal a serious underlying condition. If you experience persistent, severe anxiety that interferes with your ability to perform daily activities, talk to your doctor about your treatment options.
