For stress and anxiety, drink calming teas like chamomile, lavender, peppermint, and green tea (for L-theanine); stay hydrated with water, as dehydration worsens anxiety; and consider warm milk or tonics with ginger, turmeric, or ashwagandha for natural calming effects, but remember these supplement professional care.
Here's what we know — and don't know — about some herbal supplements:
What you can do to address stress
Teas for stress and anxiety relief
Stress relievers: Tips to tame stress
Physical signs of stress
Vitamin B1 for Mental Clarity
B1 is one of the best vitamins for stress. It's essential for your brain's energy supply because it supports healthy nerve function and helps your brain use glucose (its main energy source). Without enough B1, you might experience irritability, fatigue, and feelings of anxiety.
“Rhythmic, aerobic exercise of moderate to low intensity, such as walking or jogging for 15 to 30 minutes at least three times weekly is associated with reduced anxiety,” Dr. Swantek said. “Other activities such as tai chi, yoga or meditation regularly accomplished can also help control anxiety."
Alcohol also can affect how well you sleep. Limit or avoid caffeine. Stop drinking caffeine at least 10 hours before bedtime or don't drink beverages that have caffeine. Caffeine can make you feel jittery, nervous and more anxious.
Symptoms of stress
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are. Other mental health disorders.
Ways to manage panic and anxiety
Scientific studies confirm a direct link between deficiencies in certain nutrients and symptoms of anxiety. Specifically, vitamin D and B vitamin deficiencies are strongly linked to the development of anxiety disorders.
To reduce anxiety immediately, use deep breathing (like the 4-7-8 method), ground yourself by focusing on your senses or 5-4-3-2-1 technique, try progressive muscle relaxation (tense and release muscles), engage in quick physical activity, or distract yourself with a short, enjoyable task or by shifting focus to another language. These techniques calm the nervous system and shift your focus from anxious thoughts to the present moment.
Stress is the body's natural response to challenges, typically felt as tension or pressure. Anxiety is a longer-term feeling that persists even when there is no obvious trigger. It's a constant state of worry, fear, or unease.
A panic or anxiety attack can cause physical symptoms such as a rapid heartbeat, sweating, shaking, dizziness, and trouble breathing. If you have them often, talk to your doctor about whether therapy or medication could help you. You can also learn to calm yourself with breathing and relaxation techniques.
It depends. Situational anxiety can last hours or days, or go away immediately after the stressor has passed. Untreated anxiety disorders can last for months or years. However, with clinical treatment, it is possible to get long-term relief.
One of the most commonly prescribed groups of sedatives is the benzodiazepines, which include alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), lorazepam (Ativan), triazolam (Halcion), temazepam (Restoril), and chlordiazepoxide (Librium).
5 foods that help fight depression
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and a vitamin B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
Physical symptoms
Three Steps to Less Stress in 30 Seconds
The best way to cope with stress is by getting at least seven hours of sleep per day, eating a predominantly plant-based diet, exercising regularly, meditating, and staying socially connected.