Confinement time has been extended and along with this, people’s stress levels have increased. Different organizations such as the World Health Organization, Centers for Disease Control and Prevention and the Global Foundation for Healthy Living, have voiced concerns about the mental health of the population.

The conditions under which this quarantine was generated such as: economic instability, a deadly virus and being away from the people we love the most can have a short and long-term effect on people’s emotional health. Various sources report that this season we are more exposed to developing anxiety, depression, sleep disorders and acute stress.

That is why in these difficult times we want to present you the 3 best allies so that you can relax:

Aromatherapy

Aromatherapy began to be used in the Egyptian and Chinese culture as a treatment for diseases and over time it has become a discipline that, through essential oils, offers non-invasive solutions so that people can improve their psychological health and well-being in general.

Lavender is widely used in this discipline. Various studies indicate that it has the potential to decrease levels of anxiety and cortisol (a hormone released by the human body in stressful situations).

Natural medicine

This practice has been part of the culture of Mexicans for many years and consists of taking advantage of the therapeutic properties of plants to treat diseases or health problems. In this case, medicinal herbs represent a natural alternative to stress and anxiety problems, since there are plants such as Passiflora, which has anxiolytic and sedative properties; Valerian which helps to treat insomnia and anxiety; and the Ignatia, which serves as a support for those who experience anxiety or very drastic mood swings.

Sleep long enough

Sleeping for at least 7 hours has been a recurring general health tip. People who do not get enough sleep have been shown to experience fatigue, mood swings, decreased alertness, attention problems, and trouble processing information. That is why we recommend that you organize your times well so that you can ensure an optimal rest in quantity and quality.

Stress is a natural response of the body that puts us on alert, however being stressed all the time can create health problems. Therefore, it is advisable to identify when we let it manifest itself more, and break that vicious circle.

References

Caballero-Domínguez, C. C., & Campo-Arias, A. (2020). Mental health problems in society: An approach from the impact of COVID 19 and quarantine. Duazary, 17 (3), 1-3.

Huarcaya-Victoria, J. (2020). Mental health considerations in the COVID-19 pandemic. Peruvian Journal of Experimental Medicine and Public Health, 37 (2).

Fernandez-Mendoza, J., & Vgontzas, A. N. (2013). Insomnia and its impact on physical and mental health. Current psychiatry reports, 15 (12), 418.

Naismith, S. L., Rogers, N. L., Hickie, I. B., Mackenzie, J., Norrie, L. M., & Lewis, S. J. (2010). Sleep well, think well: sleep-wake disturbance in mild cognitive impairment. Journal of Geriatric Psychiatry and Neurology, 23 (2), 123-130.

Fajardo Hurtado, L. Y. (2018). Effect of essential oils on the emotional symptoms of anxiety, depression and stress a literary review.

Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) Essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Complementary Medicine Research, 22 (1), 43-49.

Jawna ‐ Zboińska, K., Blecharz ‐ Klin, K., Joniec ‐ Maciejak, I., Wawer, A., Pyrzanowska, J., Piechal, A., … & Widy ‐ Tyszkiewicz, E. (2016). Passiflora incarnata L. improves spatial memory, reduces stress, and affects neurotransmission in rats. Phytotherapy Research, 30 (5), 781-789.

Murphy, K., Kubin, Z. J., Shepherd, J. N., & Ettinger, R. (2010). Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Phytomedicine, 17 (8-9), 674-678.

White, A. (2019). Homeopathy for Anxiety, Fear, and Panic Attacks: Does It Work? Healthline. Retrieved 4 July 2020, from https://www.healthline.com/health/homeopathy-for-anxiety#homeopathy-basics

Coronavirus Disease 2019 (COVID-19). (2020). Retrieved 8 July 2020, from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html

Author: Nerissa Álvarez

Review by: Betzabe Guido