7 Natural Remedies For Anxiety | Part 2
In this article, I’ll be talking about 4 natural remedies for anxiety, tips 4 – 7.
Although this is not an inclusive list, let’s continue the conversation in hopes of moving towards how to get rid of anxiety fast.
For context, these are the natural remedies for anxiety that come to mind, in addition to the items I mentioned previously. I recommend reading the previous article to see other natural remedies for anxiety, and to glean a systemic perspective on holistic health and how marginalized people are impacted within the context of the medical system (See 7 Natural Remedies for Anxiety | Part 1).
One last quick note, the remedies I’m referring to can often be thought of as natural remedies for anxiety and depression. In these articles, I’ll be focusing on how the remedy addresses anxiety, even though there are additional benefits (as health is multidimensional and inter-dynamic).
Again, be sure to check in with your health provider.
4. A Highly Absorbable Multivitamin.
A highly absorbable multivitamin is a must-have for overall health, especially mental health. This is another one of my favorite natural remedies for anxiety, as it is also a natural remedy for depression. The key here is finding the right multivitamin…
Akin to the importance of gut health and a whole food unprocessed diet with a large plant-based component, is a highly absorbable multivitamin. As said in the previous article, our systems are undergoing a large amount of stress when we are in survival mode, especially when that state is prolonged (which is against what nature intended). Saying this, vital nutrients and vitamins are depleted. With depleted storage, daily functioning is harder (eating, sleeping, concentrating, making decisions, opening your heart, etc.). Hindrance here deters up-take of recreation or any other restorative process, which leaves less energy to function from, predisposes one to entering survival, and perpetuates and compounds the stress cycle. – What can we do about it? We can supplement vital vitamins & minerals. – You may be thinking, “But I’ve tried vitamins from the drug store. They don’t work.” You’re right, their effectiveness is significantly less because it is less absorbed by the body. That brings to light two issues. 1) It’s about absorption, and 2) the quality of the vitamins & minerals matter.
You may be thinking, “But I’ve tried vitamins from the drug store. They don’t work.”
You’re right. That brings to light two issues. 1) It’s about absorption, and 2) the quality of the vitamins & minerals matter.
It’s about absorption. Vitamins do not work unless they can be absorbed. But the main issue is not the vitamin, it’s our system. How easily can our system absorb nutrients? That depends on gut health (Natural Remedy 2, see previous blog post). Absorption varies from person to person, and that’s where the right medical provider can step in to help you understand what your absorption is like, what tailored intervention may be needed to heal your system, what medication or supplementation should be used in interim, what other additional therapies can support the healing process, and how to adjust/taper medication (if/when needed) until only naturally occurring means are used.
The quality of the vitamin. The other side of the equation is how readily is the vitamin absorbed. All vitamins are not equal. When there is a good fit, people typically notice a positive impact relatively quickly on their general health because their bodies are getting some of what they need. A highly absorbable multivitamin breaks down the stress cycle, and no doubt supports our resilience, physically and mentally.
A highly absorbable multivitamin breaks down the stress cycle, and no doubt supports our resilience, physically and mentally.
The Multivitamin that I use daily and have much regard for is the Multivitamin & Mineral Set from BrainChild Nutritionals.
5. Meditation.
There are so many benefits to meditation. Pertaining to natural remedies for anxiety, mediation proactively provides the foundation, but also encourages one to subscribe to positive coping in an integrative lifestyle. Meditation helps us regulate our breathing, practice healthy de-escalation, helps with self-acceptance (by acknowledging and seeing versus suppressing our thoughts), decreases rumination and worry by us learning to have a different relationship with thoughts (a relationship of non-attachment), and naturally integrates us spiritually, mentally, physically, and emotionally. Most of all, mediation encourages us to become more familiar with ourselves, our inner voice. It teaches us stillness which is inherent to hear our own inner guidance (not the voices of the world), which is the path, the doorway, to us knowing and becoming more deeply acquainted with our True Self. It is the roadmap to wellness and wholeness. It is the way to discover your own individual uniqueness, your potential.
It is the path, the doorway, to us knowing and becoming more deeply acquainted with our True Self.
Not only that, but the tonic chemicals that are released boost immunity, deactivate survival and trigger restoration and repair. When we are fully engaged, the amygdala – the part of the brain that registers fear – is turned off. It is a natural form of release where we are practicing de-escalation and relaxation versus panic and catastrophe. Meditation is particularly good for those who are or have experienced Panic Disorder, because the key conceptual feature is the person’s mis-association and catastrophizing of a body response. In other words, a body response is mis-associated with an extreme negative outcome (i.e., a heart attack). Mediation draws a person’s attention to the body in a positive way, where one learns to focus on how the body is relaxing (or becoming more adaptive). One learns the strength and inherent loving intelligence of the body, that the body, like the mind, is seeking to heal (to serve us)… We also learn that we are able to control our bodies and its impulses through thought.
I strongly, strongly recommend mediation for all of us, but especially those struggling with 1) Panic Disorder and 2) panic attacks. The tools we learn here help one recuperate and cope. And if we practice truly it fundamentally prevents panic in the first place.
This natural remedy for anxiety and depression is 100% free.
You can start it anytime, anywhere.
When you practice, no one can take your centeredness, your groundedness, and your insights from you.
When you practice, no one can take your centeredness, your groundedness, and your insights from you.
A famous teacher of mediation, Michael Beckwith says, “Once you see, you cannot un-see.” – That is so true. You are becoming empowered from within.
You are becoming empowered from within.
Here is a video from Joe Dispenza, another one of my favorite teachers of meditation, who talks about how to practice, especially when getting started.
6. Movement.
Movement is a significant element to have in your repertoire of natural remedies for anxiety, as it also can be done relatively anywhere, and can be a healthy way to de-escalate quickly, or get rid of anxiety fast, in a more tense moment when done properly. When practiced regularly, we learn healthy breathing patterns, become more connected to our bodies, and listen more to our body’s voice. We convert stress hormone into healthy hormones, like dopamine. We naturally elevate our mood, and obtain a focus (which helps alleviate rumination and worry). When we use movement intentionally, and practicing out of health, and love and acceptance of self, we are practicing having a healthy focus. This ‘muscle’ (learned association) is crucial to learn how to shift and hold a healthy focus (based in self-love) (which is an essential component to heal from excessive worry). This practice is a way of rewiring the subconscious.
Not only that, but in healthy movement, we are teaching our mind and bodies how to relax. We are practicing healthy, balanced exertion (which leads to relaxation and recovery), not tension (which leads to inflammation and amplifies the stress cycle). There is so much that is just in this statement, but let me pause, as I know many have had negative experiences with exercise, their bodies/body image, and physical activity.
I know for many movement just isn’t movement. For some, it’s a reminder of a physical condition, less access to health resources, or the societal constructs about beauty or gender. I know these systemic barriers are there. But do not let that stop you. Walk an extra block when it’s safe. Stretch in your seat if it’s hard to walk, and breathe deeply. Dance to a song that validates who you are in the inside regardless of what body you are in while driving or on the subway. Let movement (like the breath) infuse your life. Expression is not bad. It is a manifestation of our life force. With that said, love yourself in your own authentic movement, whatever that may be. Embrace yourself and breathe in gratitude, that you are dependent on you – that the truth is, that we ourselves can only make us happy. And you have that power in you at all times. Your body is a temple of the divine.
Let movement (like the breath) infuse your life… It is a manifestation of our life force.
Embrace yourself and breathe in gratitude.
Your body is the temple of the divine.
7. Exposure.
Of the natural remedies for anxiety, exposure is a definite.
Exposure is one of the predominant out-workings of proactive behavior and inner work, pertaining to anxiety. Exposure is routinely and systematically choosing to come into contact with what one is afraid of. Exposure should be taking place internally (in our inner world), then externally (taking concrete steps to physically confront fears). Again, exposure is something we choose, not something that is ‘done to us’ or victimizes us.
Let’s use an example. A common fear that many face is the fear of being rejected, or standing outside of mores (even if one disagrees). Let’s use Bobby again in this scenario (See How to Deal With Anxiety… for the other Bobby example). If Bobby were to engage in exposure in context of how to move through anxiety in a healthy way, they would purposefully engage or experience rejecting thoughts, in an awareness of love and self-acceptance, to fully validate what they have experienced (versus emotional suppression). In this, they give permission for them to comfort, soothe, and love themselves – therefore accepting themselves (the opposite of rejection).
Exposure is routinely and systematically choosing to come into contact with what one is afraid of.
This process would continue which develops inner strength (self-acceptance, self-respect, and self-love), as we are becoming more dependent on ourselves, and genuinely more empowered. With mastery here, Bobby would keep strengthening this ‘muscle’, by authentically expressing themselves more verbally and non-verbally publicly (i.e., presentation of self, speaking up for themselves more, etc.). This would be paired with pre-planned ways of how to access their inner strength before, during, and after these encounters. This gradual process of exposure, is re-associating painful experiences with encounters of adhering to self (overcoming), where the self is the source of solace, empowerment, and strength. As you can see, exposure is a way to re-align ourselves with our inherent nature, authentically bring us to gratitude, and rewire the conscious and subconscious mind; a must for anxiety.
Exposure is a way to re-align ourselves with our inherent nature, authentically bring us to gratitude, and rewire the conscious and subconscious mind; a must for anxiety.
Thank you for reading. I hope this anxiety series provided you with insight and a new way to view your health. – One that is empowering to your heart, mind, and being.
Please stay tuned for other topics (that will have connection with this topic), but will build on holistic mental health, and other real means to be well.
Here’s to you on your journey,
Morganne