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The Importance of Drinking Enough Water
September 19, 2012, last updated May 1, 2015

By Amber Reeves, Contributing Columnist

[Health and fitness articles are reviewed by our team of
Doctors and Registered Nurses, Certified fitness trainers and
other members of our Editorial Board.]






Sweaty palms, fluttering heart, fingernails bitten?
Nervousness can result from small, day-to-day incidents or
from major life experiences.


External and internal stresses can cause us to react
physically and mentally in various ways.
Your hands may
shake
before a big job interview, or you may be wary of
crossing a street after a car accident. Maybe an illness is
causing a sensitivity to lights and sounds making particular
environments anxiety-inducing, or meeting new people
always feels strangely overwhelming. The range of causes
and effects of nervousness is broad and wide.

External stresses, or triggers, may include difficulty at work,
awkward social interactions, or environmental factors such
as allergies or sensory stimulation. Internal stresses may be
attributed to
anxiety disorders, phobias, or illness and
disease.

Whether the cause of nervousness is from something outside
of ourselves or something within, there are natural ways to
ease nerves and remain calm and at peace in the midst of
these personal triggers.  What natural remedies can help you
be less nervous?

























1.
Exercise Calms Your Nerves– Everybody knows that
exercise is good for the body. But did you know it helps ease
nervousness as well?

In a study performed by the University of Maryland School
of Public Health (2012), researchers found that exercise not
only helps relieve short term anxiety but can continue its
calming effects into the future.

Running is especially effective at helping you to relax.
Running increases the amount of free trytophan in your
blood. Trytophan is the precursor to serotonin--the "feel
good" hormone.  Exercise makes trytophan enter your brain
at a faster rate, which makes you feel good and more
relaxed, according to a 1997 study led by Dr. F. Chaouloff of
the Université Bordeaux II in France. The French study
examined treadmill running but the serotonin effects of
running hold true for running outside as well.


Commit to a walk around the neighborhood everyday, or a
trip to the gym in the morning before work. Exercise can not
only improve your mood, but can leave you feeling balanced
and at ease for the rest of the day. (Read more about
exercise at home to help you lose weight.)

2.
Massage Increases Relaxation– In a study by the Touch
Research Institute at the University of Miami (1996),
researchers found that consistent massage therapy sessions
reduced nervousness and increased relaxation in adults.
What better reason to spoil yourself with a luxurious
massage! Whether laying down or sitting in a chair, loosen
up and breath deeply while receiving the healing and calming
properties of Swedish, deep tissue, or hot stone techniques.

(Read more--
massage lowers your blood pressure).

3.
Yoga Reduces Stress and Nervousness-  The ancient
relaxing and strengthening practice of yoga has also been
proven to calm the stress response, or to alleviate the
reaction of nervousness when caused by external factors.
The University of Utah performed a study (2008) that
showed the higher pain threshold of yoga practitioners as
compared to others who did not practice. Those who did
yoga regularly were able to withstand higher levels of pain,
showing the body’s ability to cope with stress and its effects,
such as nervousness, when accustomed to yoga and its
calming properties. So get in that downward dog and
breathe deeply…you’ll be on your way to nirvana!

4.
Omega-3s May Calm You Down– This ‘good fat’ found in
fish, nuts, beans, and spinach is a powerhouse of cures for
many ailments. According to a study from the Harvard
Medical School (1999), Omega-3s also alleviate nervousness
caused by
depression. The nutrient is easily obtainable in
food and also commercially available in capsule form and has
very few, if any, side effects. There is really no reason not to
make this super-food a part of your everyday routine for a
more relaxing, balanced lifestyle. (Read more about the
health benefits of fish oil.)

5.
Chamomile  – A University of Pennsylvania study (2009)
gave patients suffering from generalized anxiety disorder a
dose of chamomile twice a day for 8 weeks. Patients’
symptoms, such as nervousness, were significantly reduced.
Add chamomile pills to your daily routine to see an
improvement in mild nervousness. You may also drink
chamomile tea before bed to calm and sooth nerves to
prevent sleeplessness and anxiety.

6.
Passionflower – Passionflower is another floral herb that
has been shown to reduce nervousness. The Global
Neuroscience Initiative Foundation published a study (2010)
that showed the balancing effects of passionflower
supplements on people facing psychological disorders that
manifested themselves through anxiety. Passionflower is
available commercially in pill form and may be taken orally
once a day. Passionflower is also a fragrant tea that when
taken can calm nerves and have a sedative effect.

7.
Valerian Root – Valerian Root has been used for ages as a
natural sedative. The University of Maryland Medical Center
published an article describing the herb’s ability to regulate
nerve cells and calm anxiety symptoms, such as nervousness.
The root has often been praised as being an all natural
version of prescription sedatives such as Xanax and Valium,
with milder, non-addictive properties. Valerian root is
available in pill form or as a tincture that can be added to
water. Take it in and feel your nerves relax and melt away!

8.
Lavender – Lavender is a flower often used in perfumes,
essential oils, and soaps to bring a pleasant aroma and sense
of relaxation.

A study published in the Journal of Human
Psychopharmacology (2009) states that lavender has been
proven to lower an anxious heart rate and other signs of
nervousness. Lavender is most effective when taken orally in
pill form, but may also be warmed and diffused for inhalation
or taken as a tea. Slip into a warm bath with a few drops of
lavender oil and feel your muscles and mind at peace.

9.
Dark Chocolate – That’s right! Dark chocolate reduces the
stress hormone cortisol in the body, calming nerves and
easing stress. A
2009 study from the Nestle Research Center
showed that the delicious treat, in small doses over time,
gives our chemical response to stress a healthy boost.
Of
course, Nestle is not exactly an unbiased scientific source, so
you shouldn't over-rely on this finding until more research
from universities is conducted.

Have a small portion every couple of days to ease nerves
without over doing it! (Read more about the
health benefits
of chocolate.)

10.
Yogurt Can Relieve Stress– Another healthy and delicious
snack that tames the nervous, yogurt is chock full of
probiotics. The University of Toronto published the results of
its study (2009) stating that probiotics positively effect the
bacteria in our intestines, which relieves stress and anxiety
symptoms such as nervousness. Have a cup of yogurt with
dark chocolate bits and nutty granola for breakfast and feel
the settling effects throughout the day!


Related:
Top 10 Foods That Fight Depression

Ideal Diet for Schizophrenia

Foods That Reduce Stress

Health Benefits of Salmon

Peace of Mind-Practical Tips

Mindfulness-Top 10 Health Benefits

Drink Water-Why It Matters

he Basics of Healthy Eating

Stress Hormones -10 Tips to Reduce Them


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