Feeling jittery can be an unsettling experience. Whether it's triggered by anxiety, excessive caffeine, or lack of sleep, these moments can leave you feeling out of control. While it's important to address the root cause, several home remedies can help provide immediate relief. Here, we explore natural remedies supported by scientific studies to help you calm those nerves.
1. Chamomile Tea: A Soothing Elixir
Chamomile tea has been used for centuries to reduce anxiety and promote relaxation. This herbal infusion contains apigenin, an antioxidant that binds to certain receptors in your brain, helping to reduce stress and induce calmness.
A study published in Phytomedicine (2016) found that chamomile extract significantly reduced symptoms of generalised anxiety disorder (GAD) in participants. Regular consumption of chamomile tea not only alleviates jitters but also supports better sleep quality.
How to use:
Brew a cup of chamomile tea using dried flowers or tea bags.
Add a spoonful of honey for enhanced flavour and calming effects.
Also read: How Does Chamomile Help You In Skin Care? Ways To Use It
2. Breathing Techniques: Calm in Every Breath
One of the simplest ways to counteract feelings of jitteriness is to focus on your breath. Deep breathing activates the parasympathetic nervous system, helping to counteract the "fight-or-flight" response that often accompanies jitters.
A study in Frontiers in Psychology demonstrated that slow-paced breathing can significantly reduce anxiety and improve mood. Practising such techniques for just 5-10 minutes can have a profound impact.
How to practice deep breathing:
- Sit in a comfortable position and close your eyes.
- Inhale deeply through your nose for a count of four.
- Hold your breath for four counts, then exhale slowly for six counts.
- Repeat for at least five minutes.
3. Magnesium-Rich Foods: A Natural Relaxant
Magnesium is a vital mineral known for its calming properties. It helps regulate neurotransmitters and reduces the release of stress hormones, which can exacerbate jittery feelings.
A study published in Nutrients reviewed the role of magnesium in anxiety and concluded that supplementation or increased dietary intake may help alleviate mild anxiety symptoms.
Magnesium-rich options:
- Leafy greens like spinach and kale
- Nuts such as almonds and cashews
- Seeds like pumpkin and sunflower seeds
- Dark chocolate (a great excuse to indulge!)
For an extra boost, consider a warm Epsom salt bath, as the magnesium in the salts can be absorbed through the skin to promote relaxation.
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4. Limit Caffeine and Sugar
If you’re feeling jittery, it might be worth reconsidering your intake of caffeine and sugary foods. Both can overstimulate the nervous system, leading to restlessness and unease.
A study from the Journal of Psychopharmacology highlights that even moderate caffeine consumption in sensitive individuals can lead to heightened anxiety and jitteriness. Reducing or spacing out your caffeine consumption can bring immediate relief.
Alternative options:
- Replace coffee with herbal teas like peppermint or lavender.
- Opt for whole fruits instead of sugary snacks to maintain stable blood sugar levels.
5. Essential Oils for Aromatherapy
Essential oils like lavender, bergamot, and ylang-ylang are known for their calming properties. Inhaling these oils or applying them to pulse points can help soothe the mind and body. Studies have shown that lavender oil inhalation significantly reduced anxiety in individuals undergoing stressful medical procedures.
How to use:
- Add a few drops of essential oil to a diffuser.
- Mix with a carrier oil and apply to your wrists or temples.
6. Hydration and Balanced Meals
Dehydration and fluctuating blood sugar levels can intensify feelings of jitteriness. Ensure you’re drinking enough water and consuming balanced meals to stabilise your energy levels. A quick snack combining protein, healthy fats, and complex carbohydrates can help, try a handful of nuts with a piece of fruit or whole-grain crackers with hummus.
Conclusion
While these remedies can provide immediate relief, chronic jitteriness may indicate an underlying issue, such as anxiety or a thyroid imbalance. If symptoms persist, consulting a healthcare professional is essential.
By integrating these natural remedies into your daily routine, you can effectively manage jittery moments and support your overall well-being. So the next time your nerves feel frazzled, remember to brew some tea, take a deep breath, and let nature work its magic.