The stress and anxiety that exists in all of us on a daily basis is increasing as a result of the coronavirus epidemic,
It is normal to feel a wide range of unpleasant emotions like sadness, stress, anxiety, confusion, fear, or anger.
Basic Rules for Dealing with Anxiety During Coronavirus
This is a new, unfamiliar situation that people in many countries around the world are facing, and don’t know how to deal with.
Before you rush to purchase anti-anxiety medications, read the following article that will give you simple and easy natural solutions.
- Try to maintain as much of your life routine as possible, including a healthy lifestyle, proper nutrition, exercise, sleep, and a regular routine.
- Expose yourself to humorous content.
Beyond the fact that it will improve your mood, it will increase the production of the T cells in your immune system. - Limit your “worry time”. Reduce exposure to media and anxiety.
- Connect with family and friends – Talking to people you love releases chemicals in the brain that causes relaxation.
- Sleep well. It turns out that lack of sleep can be a factor that increases anxiety by stimulating areas in the brain associated with emotional processing.
In fact, lack of sleep can increase anxiety symptoms, including over-anxiety.
However, a good sleep of 9-7 hours a night, helps reduce stress, balance hormones, prevent mood swings, and of course, reduce fatigue.
Nutrition
- Eat more green vegetables. Add lettuce, baby leaves, radish leaves, rocket, arugula, broccoli, spinach, cabbage, sprouts, basil, and fresh or dried wheatgrass to your menu.
- Whole grains. It’s recommended to moderate your meals of whole grains (rice, quinoa), and eat more of oatmeal that calms the mind.
Complex and full carbohydrates that are rich in dietary fiber contribute to the diet thanks to a high amount of B vitamins that increase the feeling of relaxation.
- Sugary and processed foods. Studies show that consuming foods with high glycemic value can contribute to increased anxiety and depression.
How does it happen?
Consumption of sugar and “empty” carbohydrates throughout the day causes strong fluctuations in blood sugar levels, from peak levels to low levels.
This condition contributes to nervousness, fatigue, and intensified anxiety.
These foods can cause mood swings and a change in energy levels, and they affect the function of neurotransmitters in the brain.
So what are the foods you shouldn’t eat?
Pastries, sugary drinks, fast food, fried food, processed meat, and processed grains.
- Protein. It is advisable to reduce animal protein, especially red meat and dairy products.
It is recommended to increase the number of vegetarian proteins sources such as in legumes (lentils, beans, chickpeas)
Home Remedies
- Herbal infusions. chamomile and melissa infusions nourish the central nervous system and glands,
Therefore are great as a treatment for anxiety during coronavirus. - Use familiar techniques for self-relaxation such as breathing, meditation, visualizations, yoga, and chi kong.
A relaxing exercise. Slow breathing is relaxing and pleasant but is slower than our normal breathing rate.
Normal breathing rate ranges from 12-18 breaths per minute.
In this exercise, we will try to breathe at a rate of 6-8 breaths per minute. The goal of this exercise is to achieve a better state balance to the autonomic nervous system.
Your exact pace will be the pace at which you will be most comfortable doing this exercise.
- Acupuncture and shiatsu treatment are very effective in releasing stress and regulating energy in the body, which contributes to improving glandular activity.
- Another way to treat anxiety during coronavirus without medication is herbs, which in recent years are increasingly entering our natural first aid kit.
One of the leading plants for the natural treatment of anxiety is Ashwagandha.
It is an adaptogen plant, which is used in Indian medicine.
Ashwagandha helps stabilize the body’s natural response to stress.
Before using herbs, you should consult with an herbalist who will suit you with herbs that fit your mental and physical situation.
Best Essential Oils to Treat Anxiety
Essential oils calm the body, reduce bothersome thoughts, and release the mind.
For example, Lavender oil helps calm the body and reduce anxiety symptoms such as irritability, headaches, and muscle aches.
Roman chamomile oil is used to soothe nervousness and reduce anxiety.
Also, Frankincense, Tilia, Geranium, Melissa, Juniper, and more…
Essential oils can be used in various ways.
Read this post to learn about the methods for using them.
