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Natural Remedies for Anxiety: 7 Natural Remedies to Calm Stress Anxiety Symptoms
Symptoms of stress anxiety can include anything from simple headaches and nervousness to migraines, hives and even panic attacks.
It’s not a fun way to live.
On top of all that, continuing to live with these stress-anxiety symptoms for long periods of time can wreak havoc on your body. Research has shown that living with stress for long periods of time can cause hypertension, heart attacks, kidney failure, arthritis, allergies and even eczema.
It’s time to take control back away from stress and anxiety.
The more you take responsibility for reducing and eventually eliminating anxiety, the more you will begin to regain your confidence and your power to restore yourself naturally.
Of the remedies listed below, the first two begin with the power of the mind, because it is the center of thinking that produced these feelings of stress in the first place.
These are 7 natural remedies that can help without all the side effects of prescription drugs.
This comes first on the list because it’s an easy and natural way to calm stressed nerves, and it can be done in as little as a minute.
Deep breathing, even for just a minute or two, has calmed the nerves of many people, from speakers about to walk out on stage to moms and dads trying to stay calm when dealing with the kids.
The method is simply to shift your focus from whatever is causing the anxiety to focus directly on your breathing.
How to do it: Breathe in deeply until your lungs fill and your stomach pushes out, hold for a second, then exhale slowly through your nose. This brings oxygen back into your cells, which helps fight anxiety.
You’ll also find that when you shift your focus away from how you feel to doing something as simple as breathing, your body begins to relax naturally.
This is next on the list because it’s also easy to do, although it takes a few more minutes.
The problem with stress and anxiety is that it produces the fight or flight response that is built deep into our subconscious. When we feel fear, we want to run, and our body is ready for it.
Meditation forces you to slow down your system.
Meditation starts breathing, but also gives you space and time to just be you without interference. Many people feel that this is where their spirit has the freedom to rise above all worry and provide perspective as if looking down from the outside.
Begin by focusing on your breath as described in the deep breathing exercise above.
When you finally breathe, you may find your mind wandering. This is the time to become an observer. You don’t have to act, you don’t have to do anything… just observe.
If you begin to feel any anxiety at all, immediately return to your breathing.
Dr. Wayne Dyer suggests that humming or singing simple sounds like “Ommmm” of “Ahhhh” can keep your mind focused. If this makes it easier for you, do it.
Another method is to imagine your body as visualizing a rainbow slowly washing over you. Start with your head and let the colors slowly move down your body, stopping to check in on each color point, such as the top of your head, neck, heart, belly, stomach, and so on.
As you check in on each point, observe how you feel when your focus lands on that point.
This is good mental relaxation and by taking time for yourself, you will take back control.
Do this for 15 to 30 minutes at a time. You will find that sometimes your mind wanders, but you can always bring it back by refocusing on your breathing.
This natural ingredient has been used for centuries as both a stress reliever and a sleep aid.
Lemon balm, which is also known as Melissa officinaliswas named after the honey bee and is known for its properties that relax and calm the nerves.
When combined with valerian, it can work better than most prescription sleeping pills.
Studies have shown that when participants were given either 600 mg of lemon balm or a placebo, those given lemon balm were far more calm and alert than the placebo group.
However, note that lemon balm can also agitate your nerves if taken in large doses, so remember to start slowly.
Start with the smallest dose, which can be sold in capsules or tinctures. You can also find it in tea, and it is often combined with other herbs such as chamomile.
Chamomile tea with honey
Chamomile has special properties that work to calm you down as it binds to the same brain receptors as chemical drugs, without the side effects.
You can get it in supplement form, but it’s certainly not as delicious as enjoying a cup of chamomile tea with a teaspoon or two of honey.
Honey works to boost immunity that may have been compromised during long periods of stress.
Simply steep the chamomile tea for about 1-2 minutes in a cup of warm water, remove the tea bag and add the honey.
This remedy is good for you and delicious too. Plus, it’s easy to transport a tea bag, so you can take a few with you to work or other times you feel stressed.
Short bursts of exercise
Amazingly, for a few people, exercise is not the answer to reducing stress. They are so dedicated to training every day, even multiple times a day, that you would think they would be the least stressed of all. After all, isn’t exercise the antidote to stress?
That is not necessarily true.
Perfectionism and OCD lead to stress. Those who exaggerate are probably the most stressed of all.
Consider the phrase “moderation in all things” and you will understand why those who are moderate in their approach to life are those who are more likely to enjoy life. They don’t care if it’s too little or too much. They do everything in moderation.
People who are calm and free from anxiety are people who do not exaggerate anything.
This is why you may want to consider short exercises to be the right way for you to reduce stress and anxiety symptoms.
Scientific studies have been done on exercise that indicate that mixing short bursts of fast-paced exercise with slower, more moderate exercise can actually be healthier and do more good for revving up the metabolism and clearing the mind at the same time.
Here are some ways you can get 30 minutes of exercise into your day that is moderate, relaxing and, as some say, hardly feels like work!
- 3 minute quick workout in the morning. Do this before anything else.
There are 2 reasons for doing this. First, you get your heart pumping. Second, you will start your day with energy and you can do 3 minutes of anything! Here’s how you do it:
Start while lying in bed by doing 20 sit-ups in a row. Jump up and do 20 jumping jacks. Next, try 20 lunges, alternating the leg you start with every 10 times. Then do 20 side lunges. Your 3 minutes will be gone before you know it and you will start your day feeling more alive.
- Take 2 fifteen minute breaks during the working day. Only spend half of that break climbing stairs or walking briskly around the block. The other half can be spent relaxing and breathing! This is only a 7.5 minute workout, but it can relieve anxiety and stress in more ways than one.
- Walk for 15 minutes after work. When you get home, change your clothes and walk just 15 minutes to change from your day. No phones allowed! Everyone can do 15 minutes, and so can you. While you’re at it, alternate every few minutes of regular walking with brisk walking for about 30 seconds.
The Germans have natural remedies down to a science, which is why we look to them for help with anxiety recovery and prevention. It has been approved in Germany for nervous anxiety, and some studies show that it is as effective as prescription drugs.
However, this natural remedy can make you drowsy. The time to take it is when you are at home and need to relax but find it difficult to do so.
Do not wear it if you are driving.
And as with all natural remedies, don’t take prescription medications at the same time that are also designed to relieve anxiety.
The best way to use natural remedies of any kind is to tell your doctor if you are taking prescription medication for anxiety.
Simply tell the doctor you’d like to try natural remedies instead of prescriptions, and ask for the best way to switch from one to the other. For some prescriptions, you can stop immediately. For others, you may need gradual withdrawal, so it’s best to get medical help.
Food can be your friend when fighting stress. Blood sugar dips can turn even the calmest person into a raving maniac, so combat it with food, but not the same old way.
Many of us turn to ‘comfort food’ in times of stress. The problem is that much of the comfort food we turn to actually causes stress.
Foods with a lot of sugar can stimulate you temporarily and make you feel better in the short term.
The problem is that sugar wears off quickly, leaving your body craving more.
To calm yourself down naturally, ditch the sugar and switch to a comfort food that won’t do your system more harm than good.
The best meals and snacks include at least two types of food because the chemistry works better for the body. Make one of the foods a complex carbohydrate such as oatmeal, whole grain crackers, brown rice or even small baked potatoes, but only with the skin.
There is scientific evidence that potatoes are not bad for you unless you remove the skin. The skin provides the nutrients that make the potato a miracle worker for removing sugar.
You can read more about it in Potatoes Not Prozac by Kathleen DesMaisons, Ph.D.
The other food for the complex carbohydrates can be nuts, seeds, salads or other vegetables. In this case, stay away from the fruit to keep the sugar down.
The scent of lavender (Lavandula hybrida) works wonders to reduce tension and anxiety.
MedicinePlus, a service of the National Institute of Health, lists lavender as an herb “used for restlessness, insomnia, nervousness, and depression. It is also used for a variety of indigestion problems, including meteorism (abdominal swelling from gas in the intestines) or peritoneal cavity ), loss of appetite, vomiting, nausea, intestinal gas (flatulence) and upset stomach.”
And if that’s not enough, they added “Some people use lavender for painful conditions, including migraine headaches, toothaches, sprains, nerve pain, wounds and joint pain. It’s also used for acne and cancer and to promote menstruation.”
Wow! That’s a big plus for an herb that smells so good.
In a study conducted in Germany, a lavender pill specifically formulated for the study was found to significantly reduce anxiety symptoms in people with generalized anxiety disorder (GAD).
Try inhaling lavender essence using lavender soaps and lotions or even linen sprays.
Why you should try natural remedies
The point of trying natural remedies is to help you reduce or even eliminate anxiety without having to worry about the nasty side effects that can come with prescription drugs.
Many prescriptions for what were considered “safe” drugs have been pulled from the market.
Many more that are on the market are those that also affect the liver, heart, kidneys and can reduce health in the long term. Still, they are sometimes necessary.
For example, if you are severely depressed, don’t wait, RUN to the doctor who can help you at least temporarily relieve the pain.
On the other hand, anxiety is becoming a way of life for many people who wake up every day with it, and that’s when it’s time to beat it out once and for all.
In Europe and Asia, natural remedies are prescribed by healers at least as often as chemically produced remedies, if not more so.
Use these 7 natural remedies for stress anxiety symptoms on a regular basis and you’ll find you’re back to your old self before you know it!
Relax, rejuvenate and learn to live your best life. You are worth it!
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