In today’s fast-paced society, stress and anxiety have become daily occurrences for many people. The constant pressures we face can take a toll on our mental health.  Work-related challenges, health issues, family responsibilities, and financial concerns are among the most common stressors we encounter in life. It’s vital to tackle these issues as ignoring them can lead to migraines, nausea, gut problems, irritability, and nervousness. 
Although it’s impossible to completely eliminate stress and anxiety, there are ways to manage and reduce them. While medication is an effective form of treatment, it may not work for everyone. If you are looking for alternatives, here are several natural remedies and practices that provide valuable benefits.

Supplements

Supplements are designed to complement the diet and provide extra nutrients or beneficial components that may be lacking in one’s regular diet. Moreover, studies show that certain dietary supplements may help reduce stress and improve mood. For example, you can buy minerals and vitamins that promote well-being and help with mood regulation. However, it’s important to note that individual responses to supplements can vary, and it’s best to consult with a healthcare professional in advance to decide which ones are the best fit for you.  
That said, some of the best stress and anxiety relieving supplements include:

• B vitamins – B6, B9 (folate), and B12, in particular, are essential for neurotransmitter synthesis and regulation, which can impact mood and stress response. B12 is a vital nutrient that supports optimal brain function and cognitive abilities. Inadequate intake of B12 can lead to symptoms such as anxiety, fatigue, depression, and potentially even hallucinations.
• Magnesium – This mineral plays a role in relaxation and has been linked to reducing anxiety symptoms. Because of its significant benefits, it is often prescribed as a supplement to help with anxiety and depression.
• Omega-3 fatty acids – EPA and DHA found in fish oil have shown promise in minimising symptoms related to stress and anxiety. 
• Vitamin D – Adequate vitamin D levels have been associated with improved mental well-being and a healthier stress response.
• L-theanine – This is an amino acid that helps reduce stress by promoting relaxation, allowing the body to unwind at any time of day.

Sleep

Sleeping allows the body to recharge and relax. A good night’s sleep helps regulate the levels of stress hormones and plays a crucial role in emotional regulation and stability. As a result, prioritising sufficient and quality rest can contribute to feeling more refreshed, energised, and balanced. To prevent feelings of stress and anxiety aim for 7-9 hours of sleep, establish a regular sleeping schedule, create a comfortable sleeping environment, reduce caffeine intake, and avoid screens before going to bed. 

Exercise

Exercise provides not only physical advantages like increased strength, flexibility, and weight loss but also mental benefits. Engaging in physical activity triggers the release of endorphins, natural chemicals in the brain that generate feelings of pleasure and happiness. In addition, these endorphins play a significant role in reducing tension, uplifting mood, enhancing sleep, and boosting self-esteem. Just 5 to 10 minutes of exercise can provide immediate stress relief. We recommend trying out different activities to figure out which one suits your lifestyle best:

• Aerobic exercises such as jogging, swimming, cycling, and dancing increase your heart rate and release endorphins which elevate your mood. 
• Yoga, on the other hand, combines physical movement, breathing exercises, and meditation to promote relaxation and reduce stress. 
• Pilates is a low-impact exercise method that involves controlled movements and emphasises proper breathing techniques.
• Mindful walking in nature can be a great way to manage stress since it helps bring your focus to the present moment and as a result, provides a sense of calm and peace.

Journaling

Journaling is another practice that helps manage anxiety and stress. Writing down your thoughts, feelings, and experiences in a journal can serve as an effective emotional outlet and help you gain a better understanding of your own emotions and triggers. There aren’t any rules when it comes to journaling, you don’t have to be a professional writer. All you need is 10 minutes of your day, a pen, and a piece of paper. Making a habit out of it will help you in the long run.

Meditation

Another essential practice for dealing with stress and anxiety by calming racing thoughts is meditation. It also raises self-awareness, improves emotional welfare, and boosts focus. Various meditation styles, such as mindfulness and incorporating meditation into yoga can be helpful. There is minimal risk in attempting a meditation session, as long as you are in a secure environment where you can comfortably close your eyes and relax.

Aromatherapy 

Humans have been using aromatherapy, a holistic healing treatment, for a very long time. This practice includes smelling soothing essential oils from plants which can effectively alleviate feelings of worry. Essential oils such as chamomile, bergamot, and ylang-ylang have calming properties that can be inhaled or diffused to create a soothing environment. 
Additionally, uplifting scents like lemon, orange, and grapefruit may boost mood and energy. Aromatherapy can also aid in improving sleep quality with oils like lavender, vetiver, and clary sage. By trying different scents, you can figure out which one works best for you.

Herbal Teas

Many herbal teas have calming and soothing properties that can aid in managing anxiety. For example, chamomile is often recommended for stress relief because of its compounds which can blind specific receptors in the brain, producing a mild sedative effect and reducing feelings of anxiety. Other herbal teas that have similar benefits are peppermint tea, kava, turmeric, lavender, and lemon balm.

Conclusion

In short, anxiety and stress are an inevitable part of life. But the good news is that they can be managed naturally. Incorporating vitamin supplements into your daily routine, moving your body, and getting quality sleep can minimise stress and boost your mood. Moreover, practices like journaling, meditation and aromatherapy can provide a sense of calm and relaxation. It’s important to find what works best for you and the severity of your case. Adopting these natural approaches will benefit your mental health, allowing you to lead a more balanced and fulfilling life.