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Week Six: Anxiety Relief

Did you know that Anxiety Disorder was the most common mental health disorder? It is considered a very common disorder with over 40 million adults in the United States having an anxiety disorder. While all natural remedies are not made to replace help from professionals, they can compliment conventional treatment to help alleviate symptoms.

There are many different ways to help anxiety symptoms so it's very important to find the one that helps you the most. Firstly, there are multiple studies that show exercise can be used to help alleviate anxious energy. Even just a good, brisk walk in the morning or slower more leisurely walk after dinner can lower anxiety. If you're not much for working out, remember that even just a small burst of activity can actually help significantly.

Another great way to help alleviate anxiety symptoms such as sleep issues, is through the use of aromatherapy. Using lavender has been shown to lower heart rate and over long term usage, can help ease sleep issues. Herbal teas are also a great way to help with sleep issues. In one study of people experiencing minor sleep issues, 81% of those who used a combination of valerian root and lemon balm as an herbal tea reported that they slept much better than those in the study who took a placebo. 81%!

Meditation is another great way to ease anxiety related symptoms. One analysis viewed 39 studies with more than 1,140 participants and found that mindfulness based therapies such as meditation, was moderately effective in improving anxiety. (We will dig more into meditation (even though we're covering a lot now) and more herbal remedies later, so I won't go too deep into it on this blog. )

Studies also show that being around animals actually lower anxiety symptoms. You find this in a lot of different treatments. There's goat yoga, animal assisted therapy where individuals bring service animals into hospitals to help lower patients anxiety and boost mood, a cat cafe where people can enjoy a hot tea and cuddle on kittens, even equine therapy for military veterans.

For this week I wanted to cover a technique to use for anxiety symptoms that cost zero dollars, requires very little training, can be done at home and in less than 10 minutes. So what is my favorite technique? Breathing Techniques! This is a simple technique that you can use almost anywhere at anytime. For this weeks challenge, I want you to try and find a few minutes in your day to try this technique. I've included a few links below for breathing techniques. One is an overview of what they are. The second is a calming anxiety video guide with breathing techniques. Lastly, is a guided mediation with breathing techniques. If you don't want to watch all three, I highly suggest to watch just the last one.

If you're keeping journal, once you're done, write about your experience. How did it make you feel? Did you feel relaxed with the breathing technique? Did it ease any of your anxiety symptoms? Is this something you can add to your daily routine to try and lower any anxiety symptoms you feel?

I hope you enjoyed today's information and challenge! As always, my friends, until next week. Blessed Be!


Calming anxiety with breathing techniques (breathing techniques start about 4:30)

Breathing technique: guided mediation

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