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CBD and Self-Care: Creating a Relaxation Routine to Combat Anxiety

CBD has been shown to alleviate anxiety symptoms in several studies. Incorporating CBD into your morning and nighttime routine is easy and can be a beneficial way to increase sleep quality and decrease symptoms of anxiety caused by a stressful day. In this article, we discuss the positive benefits of CBD and how to incorporate it into your daily routine.

Key takeaways:

Does CBD help with anxiety?

CBD, or cannabidiol, is gaining popularity for its proposed anxiety and stress-relieving properties. Although studies are mixed on the topic, some data suggests that CBD could benefit those with anxiety disorders and can help reduce the co-occurring symptoms, including pain and sleep difficulties.

Significant strides were made in the CBD market when the FDA approved a highly purified and rigorously tested CBD in 2018 for medicinal use. This was a big turning point for the CBD market and ramped up testing and introduction of new CBD products. Although the scientific research is still ongoing and some studies have shown inconsistent results, the anxiety-relieving potential of CBD has been acknowledged.

Different ways to take CBD

Although smoking and vaping CBD is widespread, some data suggests that these methods can harm the lungs and is not recommended; therefore, in this article, we will strictly discuss other methods that are not damaging to the lungs.

  • CBD oil drops. This method allows for quick absorption through the sublingual blood vessels. CBD oil drops can be placed under the tongue or added to food or beverages.
  • CBD edibles. CBD-infused edibles include gummies, chocolates, beverages, and other foods. These provide a discreet and convenient way to consume CBD, but they may take longer to take effect as they must be digested first.
  • CBD capsules. CBD capsules and pills are pre-measured doses of CBD oil in a convenient form. They are swallowed like any other pill and are absorbed through the digestive system.
  • CBD topicals. CBD-infused creams, lotions, balms, and salves are designed to be applied directly to the skin. They are often used for localized relief from discomfort or to support skin health.

Incorporating CBD into your morning routine

People aiming to address their morning anxiety or those who would like to have a more relaxing morning may consider incorporating CBD into their morning routine. However, this should be done with caution as CBD can be associated with side effects and may pose risks if the recommended guidelines are not followed.

Yoga and meditation

Incorporating CBD into your yoga practice can enhance relaxation and mindfulness. Some companies offer CBD-infused yoga mat sprays that can be used to clean your yoga mat while providing a calming scent that can aid in relaxation. You can take CBD before starting your yoga session to help create a sense of calm and relaxation.

Everyone's response to CBD is unique. As you incorporate CBD into your yoga routine, pay attention to how your body and mind react. Adjust the timing and dosage of your CBD consumption based on your observations.

Skincare

Use CBD-infused creams or balms to massage sore muscles or joints before or after your workout or yoga practice. This can provide localized relief and relaxation and soothe tense muscles. There are also convenient roll-on applicators that allow you to apply CBD directly to the skin. They are often used for quick relief and easy application.

Coffee

You can level up your morning coffee by adding the recommended amount of CBD oil drops to the warm liquid. You could also add CBD to your morning tea, juice, or protein shake.

Benefits of using CBD over THC

CBD is non-psychoactive, meaning it doesn't produce the "high" or altered state of consciousness that THC does. This makes CBD a more suitable option for those wanting to experience potential therapeutic effects without intoxication.

CBD products derived from hemp plants (containing less than 0.3% THC) is legal in most countries, while cannabis with higher THC content might be subject to legal restrictions. This makes CBD a good alternative and much safer than THC products.

The most significant benefit of using CBD is that it is generally considered safe and well-tolerated by most people. It's associated with minimal side effects, such as dry mouth, changes in appetite, and drowsiness. In contrast, THC can cause side effects like anxiety, paranoia, and impaired memory.

Winding down with CBD

Winding down with CBD during your evening and nighttime routine can help stimulate relaxation and relive stress and anxiety from the day.

Decaf or green tea

Set the mood for relaxation by creating a calming environment. Dim the lights, play soothing music, and adjust the room temperature to your comfort. You can add the recommended serving amount of CBD to your green or non-caffeinated tea, choose your favorite book, and cozy up for a relaxing, CBD-inspired night of rest.

Take gummies before bed

Taking high-quality CBD gummies 60 minutes before bed can help soothe and relax the mind after a busy day. Take your CBD gummy and then continue with a positive sleep-care routine, like brushing your teeth, starting your face care routine, playing light music, and putting on comfy clothes. All of this can help promote better sleep and provide positive anxiety relief.

CBD-infused sleep products

Because CBD has been suggested as a potential alternative to address both anxiety and sleep difficulties, there is a range of CBD products on the market that offer potential sleep benefits. These products, such as CBD-infused pillows and blankets, could be incorporated into your sleeping routine, however, note that the science behind the marketing claims is currently lacking. There are a number of other ways to help with symptoms of anxiety as mentioned below.

CBD precautions and side effects

CBD does not work the same for everyone. Some people report that their anxiety symptoms did not decrease after using CBD, and some studies show little to no benefit of incorporating CBD into your life. Instead of incorporating all the products mentioned above, each individual should choose the product that suits their individual needs and preferences, paying attention to any health concerns and pre-existing medical conditions. If in doubt, seek advice from a medical professional.

Some people may experience nausea, vomiting, dizziness, or increased anxiety when taking CBD products. If you experience side effects, it’s a good idea to discontinue the product entirely and discuss it with a medical professional.

Other ways to combat anxiety

CBD is not for everyone; if you experience adverse side effects after using CBD and you have tried different dosing and methods, don’t be upset if CBD is not working for you. Studies show that not everyone experiences the same relaxing effects from CBD.

If you’d like to incorporate other healthy methods to help combat anxiety, try the methods below:

  • Incorporate a good sleep routine. Studies show good sleep is vital to overall health and well-being, including mental health. Aiming for 79 hours of quality sleep each night is essential.
  • Practice relaxation. Some studies show that deep breathing exercises, progressive muscle relaxation, or mindfulness meditation help reduce anxiety symptoms.
  • Decrease stimulants. Studies show that alcohol, nicotine, and caffeine can impact sleep quality by decreasing the amount of REM sleep you experience.
  • Stick to a good morning routine. Studies show that a consistent practice improves general health and overall well-being.
  • Get outside. Regular exercise has been shown to help reduce anxiety and improve overall mood and well-being. Going for a light run outside can help reduce anxiety symptoms.

If you are experiencing anxiety and cannot alleviate symptoms, talking with a healthcare professional to help better manage your symptoms is essential.

CBD is a promising, generally well-tolerated substance with few side effects and could be used as a way to help relieve anxiety symptoms by incorporating it into your everyday life. However, more research is still needed to establish its long-term safety and confirm the proposed benefits. Be sure to read the labels and talk to the sales associate before starting CBD. If you experience side effects or do not have anxiety relief with CBD use, this can be normal, and speaking to a medical professional to discuss your symptoms is imperative.



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