Do you sometimes feel overwhelmed by stress or anxiety? Are you looking for natural solutions to soothe your nerves without resorting to medication? In this article, we present four types of natural nerve calming agents that can help you regain serenity and well-being.
- Natural Nerve Soother #1: Herbal Teas
- Natural Nerve Calmer #2: Food Supplements
- Natural Nerve Calmer #3: Soothing Essential Oils
- Natural Nerve Calmer #4: Other Natural Approaches
Natural Nerve Soother #1: Herbal Teas
Orange leaves ( Citrus aurantium )
They are known for their mild sedative properties. They help to calm nervous agitation, promote relaxation and facilitate falling asleep .
Roman chamomile ( Chamaemelum nobile )
This plant is known for its calming effects on the nervous system. It helps reduce stress, anxiety and can relieve digestive disorders related to nervousness .
Hawthorn ( Crataegus monogyna )
Hawthorn has heart rate regulating properties. It is effective in reducing palpitations and mild anxiety by acting as a natural sedative .
Marjoram ( Origanum majorana )
It has relaxing and antispasmodic properties. Marjoram helps relieve nervous and muscular tension, thus promoting a state of calm .
Lemon balm ( Melissa officinalis )
Lemon balm is valued for its calming effects on the central nervous system. It helps reduce anxiety, agitation and promotes restful sleep .
Angelica ( Angelica archangelica )
This plant has sedative and carminative properties. It is useful for calming nervous tension and improving digestion disturbed by stress .
Lavender ( Lavandula angustifolia )
Lavender is famous for its relaxing scent. It has anxiolytic and sedative properties, helping to reduce anxiety and promote sleep.
Sweet woodruff ( Galium odoratum )
Sweet woodruff in herbal tea is appreciated for its soothing and sedative properties, particularly to combat insomnia and stress. Its antispasmodic functions also allow it to relieve nervous tension and facilitate digestion . Be careful, it is not recommended for pregnant women.
Whichever herbal tea you decide to consume, the ideal is to drink it three times a day, preferably after meals. Follow this routine for three weeks to fully enjoy the benefits.
To optimize the effects of the herbal tea, adopt a balanced diet, practice regular physical activity and make sure you get quality sleep.
To learn more about the benefits of herbal teas in managing anxiety, you can consult this detailed article: Treating anxiety with herbal teas .
Natural Nerve Calmer #2: Food Supplements
Magnesium: regulator of nerve transmission
Magnesium is a mineral that plays an important role in the functioning of the nervous system.
It participates in more than 300 enzymatic reactions, many of which are involved in nerve transmission and muscle relaxation. Additionally, it helps regulate neurotransmitters, which send messages throughout the brain and nervous system .
Magnesium also acts as a natural relaxant, helping to reduce anxiety, stress and irritability . A magnesium deficiency can therefore lead to symptoms such as nervousness, sleep disturbances, muscle spasms and fatigue.
It is found in leafy green vegetables (spinach), legumes, nuts, seeds, whole grains, and dark chocolate.
There are different forms of magnesium (citrate, bisglycinate, oxide), some being better absorbed than others. Indeed, an excess of magnesium can cause side effects such as diarrhea. It is therefore important to respect the recommended doses and to consult a health professional before starting a supplement.
Apothecary preparations help you calm your nerves.
The association of soothing plants with Assimilable Magnesium helps regulate mood , stress and irritability.
Discover our anti-stress food supplements!B vitamins: support for the nervous system
B vitamins are essential for the proper functioning of the nervous system.
Vitamins B1 (thiamine), B6 (pyridoxine) and B12 (cobalamin) are particularly involved in energy production and neurotransmitter synthesis. They help maintain the health of nerves and brain cells .
A good availability of B vitamins helps reduce stress, anxiety and mood disorders. They participate in the production of serotonin, a neurotransmitter that regulates mood and promotes well-being.
They are found in meats, fish, eggs, dairy products, legumes, seeds and whole grains.
These vitamins can be considered in cases of deficiencies, increased needs (prolonged stress, unbalanced diet) or in people following a vegetarian or vegan diet (particularly for vitamin B12).
Warning! B vitamins are generally well tolerated, but it is important to respect the recommended intakes to avoid any imbalance.
Omega-3: Reduction of inflammation and stress
Omega-3 fatty acids , including EPA ( eicosapentaenoic acid ) and DHA ( docosahexaenoic acid ), are essential fatty acids for brain health.
They are major components of neuronal cell membranes. They participate in the development and functioning of the central nervous system.
Also, omega-3s have anti-inflammatory properties that can help reduce brain inflammation associated with stress and mood disorders. Studies have shown that omega-3 supplementation can reduce symptoms of anxiety and depression .
They are found in oily fish (salmon, mackerel, sardines), linseed and rapeseed oils, chia seeds, nuts.
Supplements may be beneficial for people who consume few dietary sources of omega-3s. Typically, supplements are available in the form of fish oil or krill oil.
Caution! You must choose quality supplements to avoid contaminants. People taking blood thinners should consult a healthcare professional before taking omega-3s, as they can increase the risk of bleeding at high doses.
Natural Nerve Calmer #3: Soothing Essential Oils
Aromatherapy is a natural method that uses the aromatic essences of plants to promote physical and emotional well-being.
True lavender ( Lavandula angustifolia )
It is particularly appreciated for its relaxing virtues. It helps reduce stress, anxiety and promotes restful sleep . Its sweet and soothing scent acts directly on the central nervous system, inducing a feeling of calm. It can be used in atmospheric diffusion to create a serene atmosphere or diluted in a vegetable oil for relaxing massages on the solar plexus or the soles of the feet.
The petitgrain bitter orange ( Citrus aurantium ssp. amara )
This extract of the leaves and young branches of the bitter orange tree is known for its balancing properties on the nervous system. Its fresh and floral aroma helps to soothe tension, irritability and promotes relaxation . It is effective in diffusion to purify the air. while creating a relaxing atmosphere, or applied topically after dilution to relieve accumulated stress.
Shell marjoram ( Origanum majorana )
It has sedative properties that are beneficial in cases of intense stress or anxiety. It acts by harmonizing nervous functions, which can help improve the quality of sleep . Used in diffusion, it promotes an atmosphere conducive to relaxation. In massage, after dilution in a vegetable oil, it can be applied to areas of tension for a soothing effect.
Tropical basil ( Ocimum basilicum )
It is a powerful essential oil known for its antispasmodic and relaxing properties. It is particularly useful for relieving nervous tension, mental fatigue and stress-related headaches . Due to its potency, it is important to use it with caution, diluting it heavily in a vegetable oil before any skin application. It can also be diffused for short periods of time to benefit from its effects without the risk of irritation.
There are a number of ways you can incorporate these essential oils into your wellness routine. Atmospheric diffusion is a simple method that involves dispersing aromatic molecules into the air using a suitable diffuser . This creates a calming atmosphere and allows you to enjoy the benefits of essential oils passively. It is recommended to diffuse for periods of 15 to 30 minutes, several times a day, taking care not to saturate the air.
Topical application is another effective method to benefit from the calming properties of essential oils . It is imperative to always dilute them in a neutral vegetable oil, such as sweet almond, jojoba or apricot kernel oil, to avoid any skin irritation. A dilution of 2 to 3% is generally sufficient, which corresponds to approximately 2 to 3 drops of essential oil for a teaspoon of vegetable oil. You can then gently massage areas such as the solar plexus, the back of the neck, the wrists or the soles of the feet.
It is essential to follow certain precautions when using essential oils :
- Before first use, perform a skin test by applying a small amount of the mixture to the inside of the wrist and wait 24 hours to check for an allergic reaction.
- Essential oils are not recommended for pregnant or breastfeeding women, as well as for children under six years old, without medical advice.
- Additionally, people with asthma or respiratory allergies should be careful with diffusing essential oils, as they can be irritating.
If you are taking medication or have any specific medical conditions, it is best to consult a healthcare professional before using essential oils. Some of them may interact with drug treatments or be contraindicated in case of specific disorders.
Natural Nerve Calmer #4: Other Natural Approaches
Breathing exercises and meditation
Breathing exercises and meditation are effective techniques for managing stress and anxiety. By practicing deep breathing, you stimulate your parasympathetic nervous system, which is responsible for relaxing the body . Meditation helps focus the mind, reduce negative thoughts, and increase self-awareness, which contributes to a state of inner calm.
Regular physical activity
Regular physical activity is also beneficial for calming the nerves. Exercise releases endorphins, feel-good hormones that improve mood and provide a sense of relaxation . Whether it’s walking, swimming, yoga or any other form of exercise, moving regularly helps reduce stress, anxiety and promotes better sleep.
Reduce caffeine and alcohol
Cutting back on caffeine and alcohol is also important for calming nerves. Caffeine, found in coffee, tea, energy drinks, and some sodas, is a stimulant that can increase anxiety and disrupt sleep. Alcohol, while it may have an initial relaxing effect, can disrupt sleep and worsen anxiety symptoms in the long run. Limiting these substances helps stabilize the nervous system and improve sleep quality.
Stress and anxiety are common challenges in our daily lives, but as we have seen, there are many natural solutions to soothe your nerves and improve your well-being. Remember that each person is unique; it may be beneficial to consult a health professional to find the solutions best suited to your needs.
