10 Natural Remedies for Anxiety

Here in the US, like in many parts of the world, we spend a lot of time interacting with digital devices. Frequently, we find ourselves gazing at inescapable glowing screens both at home and at work. According to research published by the NIH, digital stress is associated with psychological outcomes such as burnout, depression, anxiety, and societal pressure to constantly be available or connected. But there’s a simple solution that can help us improve our mental health—logging off, going outside, and connecting with nature.  The great outdoors offers a scenic backdrop and a therapeutic environment where the mind can find peace, resilience, and rejuvenation. In observance of Stress Awareness Month, let's explore the science behind nature's healing effects and discover accessible ways to intertwine nature into our daily routines for a more balanced and fulfilling life. What is ecotherapy? Ecotherapy, also known as nature therapy or green therapy, is the practice of engaging with nature to promote mental and physical well-being. It operates on the premise that direct contact with nature has immense therapeutic benefits, contributing to the reduction of stress, anxiety, and depression. Ecotherapy encompasses a range of activities, from structured programs like guided nature walks and conservation projects to individual pursuits like hiking, biking, or spending time in parks.  Nature's support for mental health The connection between nature and mental health is scientifically substantiated. An article reviewing decades of ecotherapy research revealed engagement with green space is linked with increased length of life and decreased risk of mental illness across several countries. Nature is emotionally calming and helps individuals manage negative mental health symptoms through immersion in novel, natural environments. Additionally, scenes of nature and natural ecosystems foster positive thoughts, lower anger and aggression, and increase the production of serotonin (the happy hormone).  Here are three key benefits that illustrate how nature nurtures our mental well-being: Stress reduction One of the most immediate effects of spending time in nature is a reduction in stress levels. Natural settings have been shown to lower cortisol, a stress hormone, and enhance feelings of relaxation and calm. The soothing sounds of a flowing stream, the rustling leaves in a gentle breeze, and the serene beauty of a forest can collectively work to unwind the tightest knots of stress and anxiety in our minds. Enhanced mood Regular exposure to nature can uplift our spirits and combat feelings of depression. The vibrant colors of a blooming garden, the vast expanse of a clear blue sky, and the refreshing scent of rain-soaked earth can all contribute to a more positive mood and outlook on life. Not to mention natural sunlight is a vital source of Vitamin D, which plays a critical role in mood regulation and may help ward off depressive symptoms. Improved focus and creativity Spending time in nature can give our minds a much-needed refresh, helping us concentrate better, get those creative juices flowing, and think more clearly. Research into the effect of natural environments on cognitive ability confirmed that exposure to nature significantly affects working memory and may lead to improved cognitive performance. So if you’re ever feeling stuck on a hard problem that you just can’t crack, try spending a few hours in nature and then returning to your task with fresh eyes.  How can I connect with nature in my daily routine? You don't need to venture far or plan extensive trips to reap the benefits of nature. Here are a few simple ways to make nature a part of your everyday life: Nature walks Dedicate some time for regular walks in local parks, nature reserves, or even your neighborhood. Turn off the podcasts and pay attention to the sights, sounds, and smells around you. This small act of mindfulness can help you establish some peace in your chaotic schedule. Gardening Getting your hands dirty with gardening can be a restorative experience. Try starting a little garden in your backyard or bring some greenery indoors with a couple of houseplants. Tending to living things and watching something grow because of your care and effort brings a unique kind of joy and satisfaction to everyday life. Nature photography Put your phone on airplane mode, turn on the camera, wander out into nature and release the shutterbug within. Taking up nature photography encourages you to observe and appreciate the beauty of the natural world. It's an outlet for your creativity and can also serve as a reminder of the wonder nature offers if we take the time to appreciate it. Complementing ecotherapy with professional therapy Ecotherapy can be a valuable component of a holistic approach to mental health, but remember, it’s best used as a complement to, rather than a substitute for, professional therapy. For individuals in therapy, incorporating nature-based practices can enhance the therapeutic journey, offering additional support and avenues for healing and growth. Discussing ecotherapy options with a mental health professional can help tailor these nature-based practices to your individual needs and therapeutic goals. The science is clear: connecting with the natural world can significantly benefit our mental health and overall well-being. Let’s end Stress Awareness Month by integrating simple, nature-based practices into our daily routines to cultivate a more peaceful, balanced, and resilient life. And if you’re interested in speaking with a credentialed therapist to support you in improving your mental health, join Cerebral today. Image by freepik

Anxiety touches everyone's life, acting as a natural response to excitement, change, uncertainty, and stress. But, this common feeling can cross the line from a temporary emotion to a more persistent anxiety disorder that requires attention. Before seeking answers about how to tell if you have anxiety, it’s important to learn more about the feelings behind it. This can help you understand the difference between everyday feelings of anxiety and an anxiety disorder. Learn how to recognize the underlying emotions behind anxiety, how to cope with those feelings, and how to determine when it might be time to seek help. Is anxiety an emotion or a disorder? It’s both. Anxiety is often described as a feeling of nervousness, apprehension, worry, or unease that can vary significantly in intensity, duration, and presentation. As a standard response to stress, feelings of anxiety are meant to alert us to help us prepare and pay attention. As defined by the American Psychological Association (APA), anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” Anxiety disorders go beyond ordinary nervousness or anxiousness and are characterized by ​​a persistent and severe level of anxiety or fear. Anxiety is a component of several mental health conditions, particularly generalized anxiety disorder (GAD), panic disorder, and phobia-related disorders. Symptoms of anxiety Anxiety tends to manifest itself physically, emotionally, and behaviorally, often with a combination of symptoms. These may include: Physical symptoms of anxiety: Heart palpitations, chest pain, dizziness, shortness of breath, and stomach discomfort. Behavioral signs: Avoidance of situations that trigger anxiety, compulsive behaviors, and restlessness. Cognitive signals: Persistent, irrational thoughts and difficulties with concentration. These symptoms can range in severity. If they’re disrupting your daily life and well-being, it’s a signal to seek professional help. Types of anxiety disorders There are various forms of anxiety conditions that individuals may encounter. Some of the most common include: Generalized anxiety disorder (GAD): Characterized by excessive, uncontrollable worry about everyday things. Social anxiety disorder (SAD): An intense fear of social interactions and a strong desire to avoid these situations. Panic disorder: Involves sudden and repeated attacks of fear that last several minutes or longer. Phobias: Excessive and enduring fear of a particular object, situation, or activity that typically poses no real danger. These types of anxiety disorders can have both short-term and long-term effects on an individual's mental health. What are primary and secondary emotions? To understand anxiety, we need to differentiate between primary and secondary emotions. Primary emotions are the immediate response to an event and often serve as survival mechanisms. Secondary emotions, on the other hand, are our reactions to the primary emotions, adding layers of complexity to our emotional experiences. Primary emotion These are the basic emotions that all humans experience and are thought to be at the core of other more complex emotions. They include: Fear: The response to immediate, real danger. Anger: Feeling threatened and the impulse to fight back. Sadness: Typically in response to a loss or a perceived unattainable goal. Happiness: The result of achieving a goal or of pleasant stimuli. Secondary emotion Instead of being the result of a specific experience, secondary emotions are triggered by the way we interpret our primary emotions. They may include: Anxiety: A secondary response to fear, associated with anticipation of future threats. Jealousy: A response to fears of loss. Pride: A response to feelings of achievement. Understanding these layers can help manage a complex emotion like anxiety effectively. Understanding the emotions behind anxiety Anxiety usually arises from two primary emotions: fear and uncertainty. Sometimes the triggers for anxiety are obvious, such as before an exam or big meeting. But other times, the source of anxiety can be more elusive, like a vague sense of unease when facing daily routines or the persistent worry over hypothetical scenarios that may never occur. By learning to identify the core emotions that drive our anxiety, we can address them more directly. Fear Perhaps the most basic and most powerful human emotion, fear is the response to an immediate, real threat and is a critical survival mechanism. It's what triggers the body's fight-or-flight response, preparing us to face, flee from, or freeze in the midst of a threat. Anxiety can stem from an overactive fear response, leading to a persistent, irrational fear of a specific object, activity, or situation. Uncertainty Uncertainty can be a trigger for anxiety when the future is unclear, our safety is in doubt, or we’re unsure of others’ perceptions. This can lead to a chronic state of anxiety, as life is often unpredictable. Learning to deal with uncertainty is a crucial skill for managing anxiety. Addressing the feelings of anxiety Once you’ve identified the core emotions at the root of your anxiety, the next step is to address them. This process may require the help of professionals, but there are several strategies you could try on your own. Feel your feelings The first step in addressing any emotion is to allow yourself to feel it fully. This can be difficult with emotions like anxiety, which can be uncomfortable and overwhelming. Why this is important: By acknowledging and allowing yourself to experience anxiety, you can begin to understand it and its triggers more clearly. Identify your triggers Determine the specific triggers that lead to anxiety for you. Is it a particular situation, person, or thought? Understanding what sets off your anxiety can help you prepare for and cope with those triggers more effectively. Free downloadable resource: Trigger Log Worksheet Adopt coping strategies Developing healthy anxiety coping strategies can make a significant difference in managing either the feelings or a disorder. These can include: Deep breathing: Using techniques like diaphragmatic breathing can calm your body's stress response. Mindfulness and meditation: Practices that train your mind to focus on the present moment may diminish the power of anxious thoughts. Regular exercise: Physical activity can help reduce anxiety by releasing tension and stress. Healthy eating and sleep habits: A balanced diet and adequate rest contribute to overall well-being, which can help manage anxiety. These self-help practices serve as valuable tools to relieve anxiety for both those who are feeling anxious and those with anxiety disorders. However, it's important to recognize when these strategies alone aren’t effective and when more specialized support is needed. If your symptoms become increasingly more intense, seeking professional help can help you address anxiety from multiple angles. Try therapy Therapy, particularly cognitive-behavioral therapy (CBT), can teach you to recognize and change the thought patterns that contribute to anxiety. Whether you’re feeling anxious or have an anxiety disorder, a therapist can also work with you to find coping strategies that suit you. When to seek help If anxiety is significantly impacting your quality of life, it's important to seek professional help, as it could be an anxiety disorder. Whether through therapy, medication, or a combination of both, there are effective treatments available for anxiety or anxiety-related mental health conditions. Online therapy and virtual medication management from Cerebral provide a convenient and proactive way to address symptoms of anxiety with the support of licensed professionals, all from the comfort of your home. If you’re wondering how to tell if you have anxiety as a diagnosable mental health condition, you can complete our simple screening tool which will suggest  the severity of your anxiety symptoms, ranging from normal to severe. Of course, a clinical diagnosis can only be done by a licensed professional after a complete evaluation. By addressing the underlying feelings of anxiety and learning to cope with them effectively, you can take back control and live a calmer and more stable life. Take one of the first steps today by completing our free anxiety screening tool to see if reaching out to Cerebral is right for you. Images by stefamerpik and yanalya on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Anxiety — both as a feeling and a disorder — manifests not just in the realm of our thoughts and emotions but also physically, impacting multiple aspects of our well-being. From persistent headaches to an inexplicably rapid heart rate, the physical symptoms of anxiety can be as debilitating as the psychological strain. In this general overview, we’ll uncover the nine common physical symptoms that can be associated with anxiety. Beyond identifying the physical signs, you’ll also learn how understanding the long-term effects of anxiety on the body, practical coping skills, and therapeutic and pharmaceutical treatment options may help in managing anxiety symptoms.  Common physical symptoms of anxiety Take a breath. In and out. In. And out. Whether you realize it or not, your breath might be slightly shallower and quicker than usual. That's anxiety for you — people can experience a variety of physical symptoms because these disorders and feelings can subtly alter physiological responses without our conscious awareness. Let’s explore the 9 physical symptoms commonly associated with anxiety and anxiety disorders. Fatigue Marked by an overwhelming sense of exhaustion, it's that ”can't get out of bed” feeling, even if you've had hours of restful sleep, which — truth be told — is rare when experiencing anxiety. Fatigue results from your nervous system working overtime, keeping you on high alert, and sleeping enough — or more — won’t relieve this symptom. Headaches They're the pulsing kind, usually above your eyes. This throbbing pain is a symptom of tightened neck and facial muscles, often associated with anxiety-related stress and tension. The relentless nature of these headaches can substantially impact daily functions, compelling you to seek relief. Anxiety shakes or anxiety shivers Anxiety shakes and anxiety shivers are physiological responses to heightened states of anxiety or stress. Your body can involuntarily react with rapid, jittery movements or a quivering sensation. Tremors or shaking are part of the body's fight-or-flight response, designed to prepare for perceived threats, and can occur even in the absence of physical danger. Muscle tension Anxiety increases tension in your muscles. The heightened state of alertness that accompanies anxiety prompts your body's muscles to contract, preparing you to respond to perceived threats. As one of the signs of anxiety, this prolonged muscle tightness can lead to discomfort in various parts of your body, including painful knots in your back. Back bain A direct sequel to prolonged muscle tension, back pain emerges as muscles remain in a constant state of stiffness and contraction. Your mobility and daily activities could potentially become restricted by the pain caused by this physical symptom of anxiety.  Nausea Interfering with the digestive system, anxiety can induce feelings of nausea, serving as a physical reminder of its presence. This uneasy sensation often leads to a decreased appetite and can dramatically alter eating habits, which might inadvertently make anxiety worse by affecting overall health and energy levels.  Rapid heart rate Have you ever been sitting down, watching TV, and suddenly your heart races like you just ran a marathon? Anxiety can cause your heart rate to accelerate unexpectedly, even in the absence of physical exertion, as part of the body's heightened response to perceived stress. This sudden increase in heart rate can be alarming, potentially heightening your anxiety further as you wonder about its cause. It's a stark reminder of how closely our mental state can impact our physical well-being.  Changes in libido The impact of anxiety on sexual desire can be significant, with potential reductions in libido affecting both males and females. This often overlooked symptom can strain personal relationships and contribute to feelings of inadequacy or stress, further complicating one's mental health.  Shortness of breath Anxiety can disrupt typical respiratory patterns, leading to experiences of breathlessness even when you haven’t done anything active. This change in breathing patterns is often caused by the body's natural response to stress or fear. Long-term effects of anxiety on the body Anxiety, often perceived primarily as a mental health concern, can also have lasting effects on your physical health. Over time, it can impact your body in several ways: Central nervous system: Anxiety can create lasting alterations in brain functionality and structure, which can affect neurological disorders and contribute to difficulties in concentration, memory, and mood stability. Cardiovascular system: Chronic anxiety can strain the cardiovascular system, leading to elevated blood pressure and an increased risk of heart disease over time.  Immune system: The constant stress response associated with anxiety can weaken your immune response, making you more susceptible to infections and illnesses.  Digestive system: The stress-response system that activates during anxiety episodes can alter digestive processes and nutrient absorption, and prolonged impact can also cause issues like irritable bowel syndrome (IBS), ulcers, and chronic indigestion.  Respiratory system: The respiratory effects can be stifling if left unmanaged — prolonged anxiety can worsen respiratory disorders like asthma and chronic obstructive pulmonary disease (COPD). Understanding how to reduce anxiety not only helps improve your mental well-being but also helps protect and support your physical health. How to relieve symptoms of anxiety Anxiety thrives when it has free rein over your thoughts. However, you can establish defenses against it to protect both your mind and body against anxiety's effects. These coping strategies address how you can relieve the psychological and physical symptoms of anxiety: Mindfulness redirects your thoughts and focuses your mind on the present, which helps turn down the intensity of your anxiety. Breathing techniques are like mental stretches for your 'fight or flight' response, helping you relax your muscles and slow down your thoughts. Progressive muscle relaxation systematically tenses and then relaxes each muscle group, teaching your body what relaxation feels like again. Healthy eating gives your body the necessary nutrients to regulate mood and reduce stress. Exercise releases endorphins, which are your body's natural stress fighters.  Incorporating these coping strategies into your routine can enhance your resilience to anxiety and help you maintain control over both your mental and physical health. Treatment options for anxiety disorders With a wide array of treatment options available, managing anxiety disorders has become an achievable goal for many. From therapy to medication, a mental health professional can help you find a care plan for your needs. Therapy for anxiety disorders Therapy for anxiety symptoms and disorders can come in various forms, such as cognitive behavioral therapy (CBT), exposure therapy, or dialectical behavior therapy (DBT). Cognitive behavioral therapy focuses on identifying and changing negative thought patterns that fuel anxiety. By breaking down overwhelming fears into smaller, more manageable parts, CBT could help you confront your anxieties in a safe environment. This therapy emphasizes the development of personal coping strategies, teaching you to challenge distorted perceptions and change your reactions to anxiety-inducing situations. Exposure therapy is based on the principle that facing your fears is essential to overcoming them. This approach gradually and systematically exposes individuals to the objects or situations that provoke anxiety in a controlled setting. Over time, repeated exposure decreases the power these triggers have, reducing fear and anxiety levels. It’s particularly effective for specific phobias and obsessive-compulsive disorder (OCD). Dialectical behavior therapy combines cognitive-behavioral techniques with mindfulness practices. DBT is designed to help manage distress, regulate emotions, and improve relationships. This approach is especially beneficial for those with complex or hard-to-treat disorders, helping them to deal with intense emotional turmoil and impulses. Free resource: How to Soothe Anxiety with DBT Skills Therapy provides a supportive space to understand and work through underlying issues that may be causing anxiety. This part of an anxiety treatment plan also equips you with tools to manage symptoms and cope with triggers. Medication for anxiety disorders For some, medications may help manage the symptoms of anxiety disorders. While therapy focuses on the psychological aspects, medications address the neurochemical imbalances that might contribute to persistent anxiety. Anti-anxiety medication, selective serotonin reuptake inhibitors (SSRIs),  serotonin-norepinephrine reuptake inhibitors (SNRIs), and beta-blockers are common prescriptions that may help reduce anxiety symptoms. It's vital to have a discussion with a healthcare provider about the benefits and potential side effects of any medication in an anxiety treatment plan. With Cerebral's online therapy and virtual medication management services, you can get personalized care from licensed prescribers, therapists, and care counselors to address an anxiety disorder. How can I tell if I have an anxiety disorder? If you’re experiencing these physical anxiety symptoms — and/or emotional signs of anxiety like difficulty concentrating, restlessness, and irritability — you can take an initial step in gaining more clarity by taking our free anxiety self-test. While you’ll need to speak with a mental health professional to get a diagnosis, this free 3-minute screening tool  suggests where your anxiety symptoms range on a scale of normal to severe, though only a licensed professional can give a diagnosis after a full evaluation. Start on the path to a more serene and stable life — take our free anxiety screening tool  today.  Images by DC Studio, freepik, and krakenimages on Freepik. The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.