Anxiety affects millions of people around the world and comes with an increased risk of mental and physical health issues, including irritable bowel syndrome, heart disease, and dementia. Many people turn to prescription medications like Xanax and Klonopin to help manage their anxiety, but these drugs often come with a host of unwanted side effects.
Fortunately, there are natural ways to alleviate anxiety without relying on strong prescription drugs. One way is to combine aromatherapy and massage. Recent research from Okayama University in Japan found that people who gave themselves regular 45-minute foot massages using aromatherapy oils experienced significantly reduced anxiety and stress levels, lower blood pressure, and better overall mental health.
Here’s what you need to know about incorporating this technique into your life:
Anxiety-relieving essential oils
Several different essential oils can be used for anxiety relief. In the Okayama University study, researchers used a blend of lavender, chamomile, sandalwood, ylang-ylang, and marjoram oils mixed with jojoba as a carrier oil. Other oils to consider include bergamot, basil, clary sage, and frankincense.
How to create your own anxiety-relieving foot massage
To perform your own anxiety-relieving foot massage, follow these steps:
- Soak your feet: Start by soaking your feet in a relaxing foot bath for 10 minutes. This will help you prepare for the massage and make your skin more receptive to the essential oils.
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Inhale the fragrance: Put your choice of anxiety-relieving essential oil on your hands and inhale the fragrance deeply. This will help to activate your olfactory and nervous systems, allowing the healing properties of the essential oils to work their magic.
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Apply the oils: Begin applying the oil to your legs, using sweeping and gliding strokes from your thighs all the way down to your toes. Focus on using long, smooth strokes to help your muscles relax and release tension.
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Incorporate acupressure: While massaging yourself, press on certain acupressure points on your legs and feet to help alleviate stress and anxiety. Check out these videos on acupressure points for leg pain and acupressure for the foot to learn more.
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Take your time: Massage yourself for a full 45-minutes (excluding the foot bath). Take your time and really focus on the sensations of the massage, allowing your mind to quiet and your body to relax.
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Rest: After you’ve finished your massage, find a comfortable place and lay down on your back for five minutes to allow the relaxing effects of the massage to soak in.
Other natural anxiety-relief options
In addition to using aromatherapy and massage to alleviate anxiety, consider incorporating other natural healing modalities into your life. Acupuncture, herbs like skullcap or kava kava, and mindfulness meditation are all effective ways to manage anxiety. If your anxiety is particularly severe, consider working with a qualified alternative health practitioner to create a tailored treatment plan.
Through a combination of natural therapies and self-care practices, you can take control of your mental health and ease your anxiety symptoms without the need for addictive prescription medications.
