It is probably one of the most stressful times many of us have ever experienced: a pandemic and quarantine. We are practicing social distancing so our time with our friends and family is different, limited, or nonexistent. It’s a weird, unfamiliar time and our anxiety is on the rise with the uncertainty and change. It will be okay though, hang in there! In the meantime, there are supplements and practices to ease anxiety during quarantine so give these a try next time you are feeling overwhelmed.
Supplements to Ease Anxiety
CBD Oil is still under scrutiny for many people. To be clear, CBD is a hemp product; it is not marjuana. There have been studies done since before 2010 testing CBD for anxiety and depression with positive results. CBD oil is easy to use to ease anxiety and can simply be placed beneath the tongue. There are no real guidelines as far as dosage, however you should start small, with a single drop and slowly increase gradually.
Chamomile can be in the form of pills, oils, or most commonly, tea. Chamomile is a plant, an herb really, that has properties that help relax the body and have been linked to resolving insomnia. Another great thing about this supplement is that there are no reported cases linking chamomile to any unpleasant side effects.
Another great supplement to ease anxiety during quarantine is magnesium, a natural mineral found in the body. When taken supplementally it can help to ease anxiety and even improve brain function. The recommended dosage of magnesium for adults is 310-420 mg and can be obtained through magnesium-rich foods such as:
- Leafy greens
- Dark chocolate
- Nuts and seeds
- Whole grains
Too much magnesium can result in diarrhea, nausea, and lethargy so ensure you don’t consume more than the recommended dosage per day.
Multivitamins contain a dose of some of your most important vitamins that your body is likely lacking from foods alone. While you want to try to balance your diet and get as much variety as possible, it’s unlikely that you will get all the vitamins your body needs. Taking a multivitamin not only eases anxiety, but multivitamins that contain vitamin B, C, calcium, magnesium, and zinc have been proven to significantly decrease anxiety.
Practices to Ease Anxiety During Quarantine
Yoga can help ease anxiety during quarantine by refocusing your attention and creating a sense of awareness and presence. This practice helps quiet your mind and instead allows you to focus on your breathing and pose for a few minutes, plus it will stretch out your muscles. Continue through your flow until you notice your mind starts to quiet and end with a few deep breaths in child’s pose.
Going hand in hand with yoga, sometimes all it takes to ease anxiety is a few deep breaths. Typically anxiety will raise the heart rate, breathing exercises will normalize that and calm the body. Practice this breathing exercise next time you are feeling anxious:
- Sit in a quiet and comfortable place. Put one of your hands on your chest and the other on your stomach. Your stomach should move more than your chest when you breathe in deeply.
- Take a slow and regular breath in through your nose. Watch and sense your hands as you breathe in. The hand on your chest should remain still while the hand on your stomach will move slightly.
- Breathe out through your mouth slowly.
- Repeat this process at least 10 times or until you begin to feel your anxiety lessen.
Diet is a big part of everything we do. Proper nutrients fuel our bodies, minds, and emotions, including anxiety. Now, it’s more important than ever to focus on health in all areas of our lives. Evaluate your diet. Have you been eating a variety of fresh, whole foods? If not, you might be lacking critical nutrients to helping you stay relaxed during quarantine. Focus on eating foods such as fatty fish, like salmon. Salmon is rich in omega-3 and vitamin D which is linked to improving overall mood and decreasing anxiety. Dark chocolate is also great as it contains magnesium and releases a mood-boosting chemical to the brain called serotonin.
As always, stay safe and stay in touch with your loved ones while practicing social distancing and healthy habits during quarantine.