In today’s ever-connected world, stress and anxiety is a common problem. The constant demands of work, family, and other obligations can take a toll on our mental and physical health. While there are medications available to treat stress and anxiety, many people prefer to use natural remedies.
There are many natural ways to combat stress and anxiety. Some of these methods include:
1. Cold plunge therapy has not been extensively studied for anxiety specifically, but there is some evidence to suggest that it may have potential benefits. Cold therapy, including cold plunges, has been shown to stimulate the body’s sympathetic nervous system, which can lead to the release of adrenaline and other stress hormones. However, this response is usually short-lived and followed by a relaxation response, which may help reduce anxiety symptoms in some people. Additionally, cold plunges have been shown to have other potential benefits for mental health, such as increasing circulation and reducing inflammation, which may indirectly help reduce anxiety symptoms.
2. Wim Hof breathing method involves a series of deep breathing exercises that are intended to increase oxygenation and improve blood flow throughout the body. This can lead to a state of relaxation and may help reduce anxiety symptoms in some people.
3. Sauna therapy has been shown to have potential benefits for mental health, including reducing stress and anxiety symptoms. Sauna therapy involves exposure to high temperatures, which can lead to relaxation and release of endorphins, which are natural chemicals that help reduce stress and anxiety. One study conducted in Finland found that regular sauna use was associated with a reduced risk of developing anxiety and depression.
- Additionally, sauna therapy has been shown to have other potential benefits for overall health, such as improving cardiovascular health, reducing inflammation, and improving sleep quality, all of which may indirectly help reduce stress and anxiety symptoms. It’s important to note that sauna therapy may not be suitable for everyone, particularly those with certain medical conditions such as low blood pressure, heart disease, or epilepsy. It’s important to consult with a licensed healthcare provider before starting any new therapies or treatments. Additionally, sauna therapy should be used as a complementary therapy, and not a substitute for other recommended medical treatments for stress and anxiety.
4. Get a massage, and/or cranio sacral therapy after the protocol to get the best possible results with the following protocol.
- Begin with breathwork to prepare yourself for the upcoming activities. Suggested breathwork protocols are “Tummo Breathng”, “Wim Hof Breathing”
- Start with the Sauna for a 10-15 minute session in the sauna. This will help raise your body temperature and promote relaxation.
- Take a cold plunge: Keep the time short and under 5 mins.
- Rest and relax: After your cold plunge, rest and relax for a few minutes. Lay or sit in the sun and expose as much of your skin as possible to get some Vitamin D.
5. Repeat the cycle (with or without the breathwork): Repeat this cycle 2-3 times, depending on your tolerance level. You can adjust the duration of each step based on your preferences and needs.
6. Take a long walk along the beach. The kite beach running track is around the corner from Heal hub. Take a long walk after to calm yourself. Long walks along the beach can have potential benefits for mental health, including reducing anxiety symptoms. Being in nature, such as near the beach, has been shown to have a calming effect on the body and mind, which can help reduce stress and anxiety symptoms.
Additionally, physical activity such as walking has been shown to have potential benefits for mental health, including reducing anxiety symptoms. Exercise can help increase the release of endorphins, which are natural chemicals that help improve mood and reduce stress and anxiety. Furthermore, the beach environment provides sensory stimulation, such as the sound of waves and the feeling of sand underfoot, which can also have a calming effect on the mind and body.
Suggested frequency is once to twice per week, can be done at anytime of the day, weekends can be ideal to enjoy longer sessions.
See how you feel after your first session, if you feel energized then repeat the protocol in morning before going to work for example, it will help you build resilience and adapt to stress. If you feel very relaxed, or sleepy, it means your parasympathetic nervous system is taking over, and you will get more benefits by repeating it at the end of the day, on your resting moments.
It’s important to note that cold plunge therapy may not be suitable for everyone, and individuals with certain medical conditions (such as heart or respiratory problems) should not participate in cold water immersion. Additionally, cold plunge therapy should be used as a complementary therapy, and not a substitute for other recommended medical treatments for anxiety.