Our tips for managing anxiety and stress throughout the day, including with the help of medicinal herbs

In questo articolo raccontiamo quali sono i metodi naturali da mettere in pratica per imparare a gestire meglio lo stress, dalla mattina fino alla sera. E poi scopriamo quali sono le piante officinali che possono aiutarci nel riportare equilibrio nel sistema nervoso e nel controllo dell’ansia.

How to avoid stress in the morning

The best way to get the day off to a good start actually begins the night before. Sleep is essential in all functions of our body (hormones, glucose levels) as well as in mental functions (emotions, thoughts). Ideally, sleep should be about 7-8 hours a day, with as few interruptions as possible. To prepare yourself: start keeping the lights dimmer even before you get into bed, turn off your phone and, why not, read a few pages of a book.

In fact, sleep is also altered by what we do before we go to bed. You probably already know this, but as a first step we recommend not drinking coffee or beverages containing caffeine until at least 6 hours before and not using bright screens for at least 1 hour. Preparing the mind to fall asleep will also help us sleep better during the night and wake up more energetic in the morning.

When you wake up, avoid looking at your phone first! Take a few minutes to acknowledge that you are actually awake, take deep breaths and drink a glass of water. Meditation is also a perfect activity that goes along with waking up well. Taking a few minutes for yourself can point your mind in the right direction.

Ideally, every morning should include some (even minimal!) form of physical activity. Stretching, yoga or a generic physical workout are a great help if you just don’t have the time or inclination to go out for a run. Movement helps get the blood flowing and releases endorphins that during the day will protect us from spikes in cortisol (a hormone that appears during times of stress). It’s a natural energy boost!

Then, rightly, a proper breakfast should follow. Your body needs fuel for the day, eating a balanced meal will help stabilize hormones and avoid feeling irritable or fatigued later in the day. Avoid high-sugar breakfasts; opt for a bowl of fresh fruit, muesli and yogurt. Complex carbohydrates will create a slow and steady rising insulin level, making it easier for your body to process them. While simple sugars can cause a rapid drop in energy levels, making our bodies tired and stressed.

Finally, try swapping coffee for an herbal infusion, such as our Morning herbal tea: avoiding caffeine is a great way to avoid feeling agitated and anxious during the day.

How to manage anxiety

If you feel anxious during the day, remember that there are always actions that can help you get through that particular moment:

• Take a break: momentarily get away from everything that stresses you out and clear your mind. Do something you enjoy! Give yourself a moment to relax, treat yourself to a cup of herbal tea and take a break from your day. Even a small action like eating can help fuel the brain, decompress emotions and bring new energy.
• Talk to someone who makes you feel good: interacting with friendly people helps you relax and distract yourself. Talking then might spark new ideas, you might get advice from a different perspective or realize things you hadn’t previously considered Socializing is a fundamental part of being human, and connecting with others will make stress seem more manageable.
• Take a walk in a park: getting active and seeing nature is a double benefit: exercise plus connection with nature! Increased blood flow and oxygen intake help our bodies and minds relax, reducing the emotional intensity of stress.
• Identify the cause of your stress: try to understand what is causing it. Being able to take control of the situation will already begin to alleviate the heaviness of a problem.
• Avoid caffeine, alcohol and tobacco-these are all physical stressors for your body.
• Deal with stress consciously: admitting that you are stressed is the first step in adjusting to a new situation.

Natural remedies to counter anxiety

At Wilden.herbals the research never stops, we study and test the properties of medicinal herbs to find the most suitable combinations for products that are truly functional.

• Rhodiola (Rhodiola rosea) contains adaptogenic properties, meaning that it increases the body’s ability to cope better with stress by regulating hormonal responses and protecting neurotransmitters such as serotonin and dopamine. In other words, it is great for balancing stress, anxiety, depression, and fatigue.
• Il Gingko (Ginkgo biloba) contiene proprietà di potenziamento del cervello. Grazie alla presenza di antiossidanti che agiscono come vasodilatatori e aumentano l’afflusso di sangue al cervello. Questo aiuta a supportare la memoria e la salute generale del cervello, regolando l’ansia e la depressione.
• Il Biancospino (Crataegus oxyacantha) propone un effetto rilassante. Con attività antispasmodica agisce per abbassare l’attività nel sistema nervoso centrale, aiutando il cervello a rilassarsi. Ideale per calmare ansie nervose, eccitabilità e ipertensione. Il Biancospino ha anche proprietà cardiotoniche, ovvero fa bene al cuore favorendo un migliore flusso sanguigno.
• Chamomile (Chamomilla recutita) has a calming and relaxing effect and relieves digestive disorders (many of which are symptoms of anxiety). Chamomile is ideal for nervous restlessness and anxiety.
• Menta (Menta piperita) & Arancio amaro (Citrus aurantium): aiutano ad alleviare i sintomi digestivi causati dell’ansia. In più, hanno anche effetti sedativi, e antispasmodici. 

These are the ingredients that allow us to formulate a natural response to anxiety, an alternative from medicinal plants that can relax the mind and balance the nervous system. An infusion that can be your best ally in overcoming stressful situations, starting a good morning or accompanying you throughout the day.

Bibliography

• CDC. Stress https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html Accessed 19/10/22.
• Cleveland clinic. Stress. https://my.clevelandclinic.org/health/articles/6392-stress-coping-with-lifes-stressors. Accessed 19/1022.
• American Psychological Association. (2022, February 14). What’s the difference between stress and anxiety? https://www.apa.org/topics/stress/anxiety-difference
• Khan, Asmatullah et al. “Anti-anxiety Properties of Selected Medicinal Plants.” Current pharmaceutical biotechnology vol. 23.8 (2022): 1041-1060. doi:10.2174/1389201022666210122125131
• Ivanova Stojcheva, Emilija, and José Carlos Quintela. “The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence.” Molecules (Basel, Switzerland) vol. 27,12 3902. 17 Jun. 2022, doi:10.3390/molecules27123902