A small amount of stress is a normal, healthy part of life. When stress gets out of control, it can damage your health, leading to anxiety disorders, heart disease, depression, overeating and substance abuse. Prescription anxiety medications are effective, but not for everyone, and are generally not recommended for long-term use. Natural methods for controlling stress and anxiety offer a longer-lasting solution and typically have fewer negative side effects. Speak to a health care professional to determine which methods are best for you.
Herbal
Herbal remedies for stress and anxiety include kava kava and St. John's wort. The dried root of kava kava, a plant native to the South Pacific, contains kavalactones that cause muscle relaxation and mood regulation. Their effect on the limbic system leads to reduced anxiety, according to the Tang Center for Herbal Medicine Research. Speak to a professional before taking kava, since it may damage your liver.
The most common use for St. John's wort is as an antidepressant, but it may also relieve anxiety. One study published in the German medical journal "Fortschritte der Medizin" found that St. John's wort not only improved symptoms of depression; it had an anti-anxiety effect.
Other useful herbs for relieving anxiety include lemon balm, chamomile, hops and valerian root.
Exercise
Exercise isn't just a way to improve your body--it also reduces stress and increases self-confidence. When you exercise, it releases endorphins, neurotransmitters that create a sense of happiness or well-being. MayoClinic.com suggests that by increasing your body's temperature, exercising creates a calming effect. It's also a good distraction from any worries clouding your mind.
A 2004 study suggests that exercise increases blood circulation in the brain, which influences the hypothalamic-pituitary-adrenal axis. This improves the body's reactions to stress. The study claims that aerobic exercises such as jogging, walking, cycling and swimming were most beneficial for stress relief.
Meditation
Mayoclinic.com claims that a few minutes spent meditating can lessen anxiety. The ancient practice combines low cost with convenience and safety: it's free, you can do it anywhere and there are no side effects. Meditation relaxes the body and focuses the mind. You can use guided meditation, in which you visualize relaxing situations; mantra meditation, in which you think a soothing word or phrase over and over to prevent negative thoughts from intruding, or mindfulness mediation, in which you concentrate on your body's in-the-moment responses. Tai chi, yoga and Qi gong combine physical movements with meditation to enhance health and reduce stress.
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