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Anxiety is among the most prevalent issues people face today. In fact, according to the World Health Organization (WHO), anxiety affects 264 million people globally. This makes it one of the most common mental health conditions worldwide. Fortunately, our understanding of the science behind anxiety has broadened over the years—hence giving rise to effective holistic management techniques. One of the recently explored solutions are the CBD benefits for anxiety relief. In this article, we decode the science behind this natural solution and delve into the use of CBD in managing anxiety.
Decoding the Science Behind Anxiety
Anxiety, at its core, is our body’s natural response to stress or a perceived threat. In the face of challenging and stress-inducing situations, your body activates its “fight or flight” response to save you from any perceived dangers. In doing so, the nervous system releases stress hormones such as cortisol and adrenaline. Undeniably, this response is crucial for survival, but that doesn’t change the fact that its chronic activation can lead to persistent feelings of anxiety. And studies have shown that exposure to prolonged stress and anxiety has detrimental health effects.
Neurotransmitters like gamma-aminobutyric acid (GABA) and serotonin are essential in regulating anxiety. GABA—the major inhibitory neurotransmitter—helps slow down neural activity when it gets “frantic.” On the other hand, serotonin—which is best known as the “feel-good” neurotransmitter—elevates and stabilizes the mood.
When there is an imbalance in the level of these neurotransmitters, one becomes increasingly at risk for the development of anxiety disorders. This is especially true if you have genetic predispositions to anxiety and plenty of environmental stressors. Knowing this, the challenge then is finding effective and sustainable ways to manage the various causes of anxiety to achieve a state of zen.
Holistic Approaches to Anxiety Management
There is no one-size-fits-all solution to addressing anxiety. Instead, we must incorporate a mix of lifestyle changes, medications, and even natural supplements. The following are the various holistic ways to manage anxiety:
1. Mindfulness and Meditation
Mindfulness and meditation are tried-and-tested practices that date back to ancient times. It involves the practice of taming your racing thoughts to stay in the present. The goal is to empty your mind of any thoughts and focus on your breathing. You need to let go of any worries and just focus on feeling the visceral sensations of every breath you take. In doing so, you stay grounded in the present moment and let go of anxious thoughts.
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2. Regular Exercise
Physical activity is one of the best ways to release endorphins—the body’s natural mood enhancers. These neurotransmitters help reduce anxiety by promoting a sense of balance and enhancing your sense of well-being. So, the more you exercise, the more you’ll feel calm and in control.
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3. Balanced Diet
You know what they say, “You are what you eat.” In a sense, this is true because if you eat a well-balanced diet filled with the vitamins and nutrients that are good for your body, that’ll positively impact your mood and brain function. Healthy food choices that improve brain health, like omega-3 fatty acids and antioxidants, can also aid in reducing anxiety.
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4. Adequate Sleep
There is no substitute for a night of deep, restorative sleep when it comes to maintaining your physical and mental well-being. Therefore, you must stick to a consistent sleep schedule, making sure you get at least 6 to 7 hours of uninterrupted sleep each night. This way, you will wake up refreshed and free from yesterday’s anxious thoughts.
5. Social Support
Building and maintaining a strong support system like your friends and family provides a sense of belongingness. It then reduces feelings of isolation and anxiety. After all, knowing that you have people you can turn to in times of need makes you more resilient in the face of challenging times.
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CBD: A Powerful Remedy for Anxiety
Cannabidiol (CBD), the so-called “miracle” compound hailed for its relaxing properties, is quite the perfect choice for those seeking a natural stress and anxiety reliever. To understand how it works its magic, we need to know how it interacts with our nervous system.
CBD and the Nervous System
While the exact underlying mechanism behind CBD’s anxiolytic effects is still being researched, current studies suggest that CBD enhances the effects of GABA by inhibiting its reuptake. In doing so, GABA stays in the synapse longer, resulting in a significant reduction in neural excitability. You can feel such effects as a general sense of ease and calmness. Moreover, CBD has also been shown to stimulate the production of serotonin, therefore contributing to mood elevation.
Neurogenesis and Stress Response
Several studies also link CBD to neurogenesis, the development of new neurons in the brain. This vital process is essential for adaptive stress responses so that you can cope when faced with anxiety-inducing situations.
Additionally, CBD’s anti-inflammatory and antioxidant properties may contribute to a healthier brain environment as it shields the brain from the damaging effects of chronic anxiety.
Some additional CBD benefits for anxiety relief that are certainly worth nothing include:
- Interaction with Serotonin Receptors: CBD interacts with serotonin receptors in the brain. Serotonin is a neurotransmitter that plays a key role in regulating mood and anxiety. By influencing serotonin levels, CBD may help reduce anxiety.
- Sleep Improvement: Anxiety often disrupts sleep, and lack of sleep can exacerbate anxiety symptoms. CBD may help improve sleep quality, which in turn can reduce anxiety levels.
- Anti-inflammatory Properties: Chronic inflammation has been linked to anxiety disorders. CBD has anti-inflammatory properties, which may help alleviate anxiety symptoms associated with inflammation.
- Fear Extinction: CBD may facilitate the extinction of fear memories. This means it could help individuals with anxiety disorders to overcome or reduce the intensity of fearful memories or triggers.
- Social Anxiety Relief: Some studies suggest that CBD may help reduce anxiety in social situations. This could be beneficial for individuals who experience social anxiety disorder.
Incorporating CBD into Your Daily Routine
Integrating CBD into your daily routine to manage stress and anxiety requires a personalized approach. Only you can know what works for you. But here are some of the steps you can consider:
1. Consult with Healthcare Professionals
Before incorporating CBD into your routine, the very first thing you should do is consult with your physician. This is especially true if you are taking medications because CBD might interact with your current medicines, and of course, we have to avoid that. Medical doctors can also help you optimize the dosage that works for you.
2. Find the Right Dosage
Just like any other medication, CBD affects individuals differently. As such, finding the right dosage is often a trial-and-error process. In general, though, you should start with a low dose and gradually increase it until you achieve the desired effects. Remember, patience is key to allowing your body to adjust accordingly.
3. Making Dosing Convenient
Cannabidiol is available in various forms. You can use it in its oil form (which you can add to your meals and beverages), or you can take it as pills or capsules. You can also take a hit through vape pens or apply it as creams or medicated patches. Truly, the choices are seemingly endless! The important thing, though, is to make dosing convenient. Find the right CBD product that can jive with your very own lifestyle and consume it religiously.
4. Consistency is Key
Consistency is essential when using CBD for anxiety reduction. Establish a routine so that you don’t forget to take your daily dose. For instance, if drinking a warm cup of chamomile tea before bedtime helps you relax, you can try infusing it with CBD oil. This way, you can dose consistently and at the same time every day, hence maximizing CBD’s potential benefits.
Conclusion
CBD, along with its touted anxiety-relieving properties that can calm to the storm inside your mind, is increasingly becoming a sought-after natural treatment for anxiety. As more research unveils, the CBD benefits for anxiety make it a staple to those hoping for a holistic solution to their anxiety problems. However, the best way to go is still to combine it with other tried-and-tested anxiety reduction techniques such as mindfulness practices, exercise, and a well-balanced lifestyle. That way, you can use CBD as an complement in your healing regime.
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