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Experiencing symptoms of anxiety could be a regular part of your day because of all the stressors in your life. Whether it be trouble sleeping, an unsettled mind, loss of focus, increased heart rate, or a change in temperament, these changes can get in the way of job performance and quality of life if they continue.

To help remedy these life-altering symptoms, here are five natural remedies that will help you to calm your frayed nerves.

Chamomile Tea

This natural herb contains two chemicals that help calm the nervous system and quiet the brain: apigenin and luteolin. According to a research study conducted by University of Pennsylvania, chamomile tea was associated with a reduction in symptoms of anxiety and those diagnosed with mild to moderate General Anxiety Disorder. Other research has also shown that chamomile tea can also help boost immune systems, and nothing combats stress better than being healthy.

Lavender Oil

The scent of lavender is found in many beauty and home remedy products, even in food. Historically this essential oil has been associated with purifying and calming the body and spirit. According to the University of Maryland Medical Center:

“Research has confirmed that lavender produces slight calming, soothing, and sedative effects when its scent is inhaled. There is also scientific evidence suggests that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people who have trouble sleeping.”

This aromatherapy can be used through a spray in one’s room or on a pillow before going to sleep. Studies have also shown that by getting a “massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, better concentration, and reduced anxiety.”

Go Outside

While excessive sun exposure can bring its own level of problems, getting some Vitamin D can be beneficial to your health and lower anxiety. Being in an office all day long could lead to a decreased level of Vitamin D which can make people sluggish and tired. By going outside for 15 minutes a day it can boost your mood, give your mind a break and help relieve some stress.

Eat Clean

Instead of grabbing for that sugar cookie and junk food in the late afternoon, try to avoid foods with refined sugars as you’ll experience a dramatic swing in energy and hormones, including adrenaline and cortisol, could start to fire and add to your anxiety and stress. Try cutting down on the sweets and grab for something healthier. Research has shown a correlation between sugar intake and anxiety. According to an article in Psychology Today:

“In a 2009 study, rats fed sucrose compared to high- honey were more likely to suffer anxiety. While dietary changes alone cannot cure anxiety, they can minimize symptoms, boost energy and improve the body’s ability to cope with stress.”

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Calm Your Belly

When you’re stressed out, most likely your stomach is going to be talking to you and making you feel nauseous or unsettled. Depending on the level stress you are putting your body through, your GI track could speed up or slow down digestion. To return some balance to your belly, researchers from the University of Maryland Medical Center said that Peppermint could beused to soothe an upset stomach or to aid digestion. “It has a calming and numbing effect, and is often used to treat headaches, skin irritation, nausea, diarrhea, menstrual cramps, flatulence, and anxiety associated with depression.”