Natural Home Remedies and Practices for Relieving Stress and Anxiety     

Chronic stress can impair the adrenal gland function, which can lead to a weakened immune system potentially causing illness and disease. 
Prolonged heightened anxiety can take a serious toll on your body. Herbs, oils, and a variety of foods can help to reduce stress. 
It's advised to seek professional help if you're anxious often or have trouble sleeping, concentrating, or start self-medicating with drugs or alcohol. 

1. Chamomile and Catnip Tea
There are many herbs that are helpful for reducing anxiety and stress. Chamomile and catnip herbs promote relaxation by containing a natural mild sedative. 

IngredientsDried Chamomile, Dried Catnip, Honey
Instructions: Pour one cup of boiling water over 1 teaspoon of dried chamomile and 1 teaspoon dried catnip. Allow mixture to steep for 10 minutes then strain. Sweeten with honey, if desired. It's recommended drinking tea several times a day for relaxation benefits.  

2. Ginseng
An excellent adrenal gland strengthener that helps the body adapt more easily to emotional and physical stress. Purchase ginseng extract that is standardized for eleuthero side a primary active compound for full benefits. Consult a doctor before taking ginseng to ensure it's the right treatment for you. Caution: Do not take ginseng if you have high blood pressure.                                            

3. Lavender Inhaler
Place a few drops of lavender essential oil on a handkerchief or tissue and inhale as often as needed to relieve anxiety. Lightly mist your pillow case to help you to get a good nights sleep. 

4. Valerian Sedative Tea
This powerful natural herb sedative is helpful for reducing extreme stress and anxiety. To prepare tea, pour one cup of boiling water over one teaspoon of dried valerian root and steep covered for 10 minutes then strain. Drink up to three cups a day to reduce anxiety. Caution: Valerian can cause headaches and muscle spasms. Do not drink more than recommended three cups or for long periods of time. Since valerian is a very strong tea, you may prefer capsules or extract. Take one 300-500 mg capsules a day or one teaspoon of extract three times a day. Consult your doctor before taking Valerian. 

5. Anxiety Relieving Bath
IngredientsEpsom Salt, Lavender Oil, Sandalwood Oil, Jiang Oil
For a soothing stress reducing bath add 2 cups of Epsom salt to warm bath water and 5 drops of lavender oil, 5 drops sandalwood oil and 2 drops of Jiang oil and soak for 20-30 minutes. Epsom salt is rich in magnesium, which helps to reduce physical and emotional tension. 

6. Stress Reducing Supplements
There are numerous supplements that can help reduce emotional stress. Taking 50 mg of Vitamin B complex twice a day will help to support the adrenal glands that can contribute to anxiety if over active. Taking 500 mg of magnesium once a day and 1,000 mg of calcium will both provide a natural tranquilizing effect. It's always recommended consulting your doctor before taking any supplement. 

7. Stress-Reducing Foods
The adrenal glands are an integral part of the body's endocrine system which secretes hormones. These hormones regulate our response to stress. Avoid foods and beverages such as caffeine, sugar, and alcohol that stimulate the body and adrenal glands. Nutrients that support the adrenal glands are vitamin C, Vitamin B6, magnesium, and zinc. Incorporate foods such as cantaloupe, oranges, broccoli, red peppers, strawberries, avocados, bananas, eggs, chicken, salmon, tuna, mussels, halibut, lentils, beans, tofu, peas, pumpkin seeds, sesame seeds, and almonds. Ask your doctor for a complete list of fruits and vegetables that can help to relieve stress and anxiety. 

8. Meditate
Practicing meditation regularly has been proven to dramatically reduce stress and anxiety. Meditation helps you to breath more deeply and learn how to quiet your mind and worrisome thoughts. Start by practicing five minutes a day then increase as you learn how to relax.  

9. Warm Milk 
An old time remedy for insomnia, warm milk is also helpful for reducing tension throughout the day. Milk contains tryptophan which is an amino acid that is needed for the production of serotonin a feel-good chemical the body produces. 

10. Exercise
A great way to relieve anxiety and stress is exercising regularly. Take a brisk walk for 30 minutes a day or go for a bike ride. Exercising promotes the production of serotonin relieving anxiety.  

8. Step out in Nature
Being out in nature helps to slow down the pace of our busy schedules. Take some time each day to venture outside and relax. 

9. Snacks
Anxiety can be triggered by low blood sugar. Keep a quick snack on hand like walnuts, or a piece of dark chocolate to nibble on when you experience anxiety during the day. Diet is also very important for reducing stress and anxiety. Ask your doctor for diet suggestions. 

10. Don't Skip Breakfast
Most people who suffer from anxiety skip breakfast or starve themselves throughout the day. Low levels of choline in the body are associated with increased anxiety symptoms. It's recommended eating a breakfast such as eggs, which are filled with protein. Eggs are nature's top sources of choline. 

11. Bananas
The next time you're feeling stressed grab a banana. Aside from only having 105 calories, it helps the brain produce serotonin a stress-reducing chemical. 

12. Avocado
Avocados are loaded with potassium and other vital minerals that help to keep blood pressure low and lower anxiety. 

13. Swiss Chard 
The magnesium in Swiss chard and other leafy greens helps to regulate the bodies stress hormone cortisol. 

14. Whole Grain Foods
Aside from the fiber making you feel fuller the carbohydrates triggers the brain to release serotonin a good feeling chemical. 

15. Nuts
Almonds, pistachios, walnuts boost your immune system with vitamins and zinc which helps to combat stress and anxiety. 

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