CBD Blog

An Explanation of One of the Most Powerful Medicinal Discoveries: The Entourage Effect

Full-spectrum is one of the most popular buzzwords in the CBD industry, but what does it mean? It appears front and center on many CBD products, including ours, but why? What is the so-called Entourage Effect and why is it so important? This blog post examines the scientific benefits of full-spectrum CBD products and the Entourage Effect.

Defining Full-Spectrum

A full-spectrum product contains CBD along with all of the other minor cannabinoids and terpenes naturally produced by the hemp plant. That is, it contains the full-spectrum of hemp compounds. Fitting name, right? This is in contrast to broad-spectrum and isolate products. Broad-spectrum products contain CBD and all minor cannabinoids except THC. Isolate products contain only CBD. Full-spectrum oils are the truest representation of the hemp plant, and the most therapeutic. This is where understanding the Entourage Effect comes into play.

The Entourage Effect: 1 + 1 = 3

The Entourage Effect is a term for the synergistic benefit derived from all compounds found in the hemp plant. CBD is just one beneficial cannabinoid, but paired with THC, minor cannabinoids, terpenes, and other hemp compounds, a greater therapeutic benefit is achieved than any one compound in isolation.

CBD, THC, minor cannabinoids, and even some terpenes all interact with your Endocannabinoid System (ECS). Your ECS regulates a wide range of biological processes (sleep, appetite, memory, immune function, pain response to name a few). By pairing CBD with other compounds that interact with the ECS, it increases the effectiveness of CBD.

Dr. Ethan Russo is a leader in medicinal cannabis research and has shared multiple papers supporting the Entourage Effect. Many users have experienced little to no benefit from CBD isolate products, but have been helped greatly by full-spectrum products due to the Entourage Effect.

Why is CBD with THC Better?

Full-spectrum CBD oil containing THC and other cannabinoids is far superior to CBD oils containing just CBD. THC is typically the most abundant compound (outside of CBD) in CBD oil. THC contributes greatly to the therapeutic effects of CBD, even in low concentrations that don’t lead to intoxication (e.g. 0.3% for hemp products). This is due to the Entourage Effect.

All BATCH products, except for our Muscle Gel, contain full-spectrum CBD oil. Using our in-house HPLC testing instrument, we’ve identified and quantified seven well-known cannabinoids found in our extracts: CBDV, CBDA, CBG, CBD, d9-THC, d8-THC, and CBC. Additionally, there are hundreds of lesser-known, and less abundant, cannabinoids that we don’t have the abilities to quantify. All of these cannabinoids further contribute to the healing powers of full-spectrum CBD products.

What Role Do Terpenes Play in the Entourage Effect?

Terpenes are a class of organic compounds that also contribute to the Entourage Effect. They are aromatic in nature, giving plants their scents. For example, pinene gives pine trees their distinctive smell. Limonene contributes to citrus fruits’ odor. These compounds are also found in the hemp plant. We all know how smelly the hemp plant can be! Some terpenes (e.g. beta-caryophyllene) interact directly with the Endocannabinoid System and can contribute to the Entourage Effect and the healing ability of CBD.

All of our CBD oil contains naturally occurring terpenes found in the hemp plant. In addition to this, we supplement our products with terpene isolates to dial up or down desired effects depending on the product application. This is how we formulate different effect-based blends like Clarity, Dream, Soothe, and Calm.

All CBD is Not Equal

The high price of CBD may motivate some customers to search for the cheapest available option. While we’re all for frugality, we also have to caution our customers. Make sure the CBD you are purchasing is indeed full-spectrum and backed up with lab results (preferably from a trusted third-party lab). Look for cannabinoids besides CBD on potency lab reports. Isolate products are typically cheaper, but lack the true power of the Entourage Effect. We highly recommend full-spectrum products for the highest therapeutic benefit.

Questions about CBD? Ask the experts: hello@wihempsci.com

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Whether you’re a CBD novice or a seasoned veteran, one of the most confusing parts of taking CBD is figuring out, “How much CBD should I take?” Beginners are never really sure where to start and those who have been taking CBD for a while find it frustrating that they don’t know if their dosage is optimized quite yet. There are multiple reasons why it’s hard to dial in on your ideal CBD dosage. Most CBD brands offer different concentrations and have their own unique dropper. As a result, dosing can be confusing from one brand to another. Even once you find your go-to product, it can be hard to know for certain that you’re not taking too much or too little. BATCH is here to help eliminate confusion with some simple advice for finding your ideal CBD dosage.

General Advice

To start things off, it must be said that every single CBD expert out there will recommend starting with a lower dose of CBD and gradually increasing it until the desired effects are achieved. This is good advice, especially when you consider the principle of the Minimum Effective Dose (MED). In pharmacology, this is the principle that you want to take the smallest possible amount of a substance to achieve your desired outcome. Although your body doesn’t develop a tolerance to CBD (unlike THC or alcohol), you’ll still want to take the MED in order to save money in the long-run. This will also help you to better understand your own body and how any supplements or medications you take on a regular basis interact with one another.

The second piece of general advice is to talk to your doctor before you start taking CBD. If you’ve already begun taking CBD without talking to your doctor, we highly recommend you set up a phone call with them to make sure you’re both on the same page. Medical professionals are objective third-parties that will tell you if CBD is even a solution for you. If it is, they’ll often be your quickest path to finding your ideal CBD dosage. This is because your doctor will be aware of your previous or current medical conditions, prescribed medications, and will have a better idea of the severity of the condition you’re hoping to alleviate with CBD.

Factors That Impact Dosing

Age, Height, Weight, Metabolism, Sensitivity, etc.

This is what makes the “everyone is different” trope so true but so frustrating. Yes, it’s true that your ideal CBD dosage will vary depending on the factors listed above. In all reality, they won’t change too drastically unless you’re moving from one end of the spectrum to the other. In general, know that larger bodies require more CBD to reach the same desired effect. Older folks, on the other hand, can expect to need slightly less CBD than those under fifty. Metabolism is hard to speak to because not many people are aware of their metabolic rate compared to the average. For this one, it’s important to use your past knowledge of how substances affect your body. For example, are you typically a “lightweight” when it comes to consuming alcohol, or do you need quite a bit of booze to get a buzz going? Now, this isn’t a very scientific approach but you understand what we’re getting at. This is known as your sensitivity to a substance and further complicates the dosing equation. Unfortunately, a little experimenting is going to be required to dial in your dose precisely.

To complete said experimentation effectively, keep in mind that you shouldn’t adjust your routine too quickly. If you don’t feel the desired results after day 1, don’t immediately double the dose on day 2. Try each dosage for at least 7 full days before deciding to increase or decrease your dosage. When you do, don’t change your dose, in either direction, by more than about 5-10mg. CBD relies on consistent, repeated use for optimal results just like most other supplements. Giving up on a dosage too fast can lead you to use too much CBD which can be costly.

Condition You’re Taking CBD For

Regardless of your age, height, and weight, your ideal CBD dosage might still change depending on the condition you’re taking CBD for. Some studies for anxiety suggest taking as much as 300mg daily to help combat it. In the world of CBD enthusiasts, it’s generally agreed upon that if you’re taking CBD to help you fall or stay asleep, a slightly larger dose could be helpful. The recommended dosage is about 25-40mg CBD about an hour prior to sleep. Keep in mind that as the severity of your condition increases, your ideal CBD dosage will likely increase with it. It’s important to be honest with yourself whether you are supplementing overall wellness with your CBD routine or seeking to manage a serious lifelong condition. CBD does have immense benefits for both these types of conditions and will have a large impact on your ideal CBD dosage.

Your Schedule

Do you plan to take CBD just once a day or are you able to take it multiple times throughout? Ideally, you should split your daily dose into a morning and afternoon schedule. This will allow you to experience the peak benefits for the longest possible duration throughout the day. However, we’re all busy and some of us might have trouble finding even one time a day to incorporate CBD into our routines. If this is the case, take CBD just once daily, but up your dose by about 25%. This will ensure you feel the effects longer and will decrease the chances of your initial dose “wearing off”.

Form of CBD

The form by which you consume CBD isn’t the most important factor, but there are still some small differences between the many methods you have available. For example, some ingestible forms of CBD such as softgels, gummies, candies, or other “edibles” will require a significantly greater amount of time before you feel their effects. That being said, the effects will last longer. This is in comparison to the standard CBD oil tincture with quicker effects and slightly shorter peaks.

When it comes to topical CBD products—those you apply to the surface of your skin—you don’t really have to worry about dosage at all. In general, we just direct people to apply as needed. As you become familiar with these topical lotions and balms, you’ll know fairly quickly what works for you. It’s also important to note that topical products will likely only have localized effects. This means that although they might produce amazing effects in relieving pain from a swollen knee, it won’t necessarily help with mental health issues such as anxiety. For more advice on when to use ingestible vs topical CBD products, check out this past blog: Finding a CBD Product That’s Right For You.

What If I Take Too Much CBD?

Overdosing should not be a concern of yours. Everything, even water, is toxic at some point. That being said, experts agree that it’s safe to take up to 600mg of CBD per day. That’s as much as some brands have in their entire 1 oz tincture! One study even found that taking up to 1500mg of CBD a day won’t have negative side effects. Common signs that you might be taking too much CBD will include dry mouth, fatigue, drowsiness, and diarrhea. The current estimate for a toxic dose of CBD is about 20,000mg taken all at once. Unless you gulp down about 5 whole tinctures of BATCH’s Gold Reserve blend (4000+ mg CBD), you’ll be fine.

Final Thoughts

In conclusion, we recommend taking your time when finding your ideal CBD dosage. Although we want all to experience the amazing natural benefits of CBD, we want everyone to arrive there efficiently. BATCH highly recommends opening communication between you and a medical professional. It’s much better to start slow and ramp up your dosage then to take too much too fast and waste perfectly good CBD oil. Be patient; while some companies may want you to see results as fast as possible, BATCH takes a no-shortcuts approach.

One of the most common questions we receive from customers is “how much should I take?” Rightfully so, people should be informed when it comes to CBD dosing. Proper dosage plays a critical role in a user’s CBD experience. This blog post will outline important things to consider when taking CBD via a tincture dropper.

Recommended Starting Dose

Here is our obligatory, “everyone is different and responds to CBD in different ways” statement. This can be frustrating to hear as a first time customer, but it is the truth. However, if you have no idea what dose to start with, we’ve found that 10-15 mg of CBD twice daily is a good place to start. We encourage customers to experiment a bit with this, increasing and decreasing dosage/frequency and monitoring accordingly. Eventually, you’ll find your optimum dose.

How Much of the Tincture Do I Take?

First, we need to examine what it is you are actually taking. In the vast CBD product landscape, there are many types of products that depict their CBD amounts in various ways. A smaller amount (volume) of a high concentration tincture could have much more CBD than a larger amount of a lower concentration tincture. This makes it quite confusing for the uninitiated customer and that’s why it’s critical to understand proper dosing.

Most commonly, tinctures state the total amount of CBD in the bottle (e.g. 1000 mg). Other bottles will list a CBD concentration (e.g. 15 mg CBD/mL) or a CBD amount per serving. Regardless of how the CBD content of the product is displayed, it is necessary to translate this into a dose that is right for you. This may require some elementary math skills. Here’s your game plan depending upon your type of labeling:

If your bottle just lists the total amount of CBD, divide that total amount by the volume of the entire bottle (typically 30 mL). This will yield the mg of CBD per mL.

Total amount of CBD [mg] / Volume of bottle [mL] =  Concentration [mg CBD/mL]

Our bottles are labeled using both of these methods for easy dosing, so you can compare directly to other products. Here are some common CBD concentrations for 1 oz (30 mL) bottles:

• 500 mg CBD Total = 17 mg of CBD per mL
• 750 mg CBD Total = 25 mg of CBD per mL
• 1000 mg CBD Total = 33 mg of CBD per mL
• 1500 mg CBD Total = 50 mg of CBD per mL
• 2000 mg CBD Total = 67 mg of CBD per mL

If your bottle has CBD concentration in the form of X mg of CBD per mL, you are all set! Likewise, if CBD amount is listed as an amount per serving, it is easiest to just use that value.

Based on your desired CBD dose, you will then need to figure out how much tincture mix to suck up in the dropper by using the following formula:

Desired CBD Dose [mg] / Concentration of Bottle [mg CBD/mL] = Volume of Dose [mL]

For our recommended starting dose of 10 mg of CBD and using our 500 mg Tincture bottle the math looks like this:

500 mg CBD Total => 17 mg CBD/mL

10 mg (desired dose) / 17 mg CBD/mL (concentration) = 0.6 mL (volume of dose)

Our droppers have graduations listing the volume (in quarter mL increments) making it easy to measure the volume of tincture mix sucked up. If you are using a dropper without graduations:

1. You’re welcome for the free advice, but our tinctures are better and easier to use 
2. A full dropper is roughly equivalent to 1 mL

CBD DOSING SUMMARY

It is critical to understand the concentration of your CBD tincture to properly dose. We typically recommend starting with 10-15 mg of CBD twice daily, but everyone’s dose/frequency will be unique to them. It is best to experiment with this dosage for yourself to see what works best for you!

Hemp, marijuana, cannabis; it’s all the same, right? WRONG! You’ve likely seen our hemp-farming video and thought, “hmmm, hemp sure looks like marijuana”. You’d be right. And if you’re in the Milwaukee area and have toured our production facility, you’ve probably thought, “hmmm, hemp sure smells like marijuana”. You’d also be right. Then what’s the difference between hemp vs marijuana?

Although the terms cannabis, hemp, and marijuana are all used interchangeably in pop culture, they mean very different things in reality. This leads to major misconceptions across most of the general public and contributes to the lingering stigma against non-intoxicating products like CBD.

Legality of Hemp vs Marijuana

Cannabis sativa, usually just referred to as cannabis, is the overarching term that comes from the scientific name for the plant (aka binomial nomenclature—the Latin names for plant and animal species). From here, cannabis can be identified as being in one of two distinct groups: hemp vs marijuana. Hemp became legal in all 50 United States with the passing of the 2018 Farm Bill. It is often used for its fiber (in ropes or textiles) or for therapeutic supplements. Marijuana, on the other hand, is only legal for recreational use in 11 states. When it comes to medicinal use, 33 states allow medically prescribed marijuana.

Hemp vs Marijuana: Definitions

As defined by the FDA, hemp is the term for a cannabis plant with very little THC content (less than 0.3% by dry weight). This is important to distinguish because THC is the psychoactive compound that produces intoxicating effects. That’s why CBD doesn’t get users high. Marijuana, on the other hand, is bred through seed genetics to have as much THC as possible. For reference, most marijuana contains between 15-25% THC. Because marijuana contains much more of the compound, it does get users high. The 0.3% threshold which is drawn by the FDA is widely criticized as being arbitrary. In actuality, users could consume much more than 0.3% THC and still feel no intoxicating effects. Nonetheless, a line has to be drawn somewhere to protect consumers.

Hemp & Marijuana in Pop Culture

Even The Office got in on the hemp vs marijuana confusion. Remember this scene? Apparently, Dwight grows hemp on his farm (along with beets). However, the pizza delivery boy thought it was marijuana. It was probably “really crappy” to the teenager because it had very low THC content and didn’t get him and his buddies high.

Even within the category of hemp (which is under the umbrella of cannabis), there are some distinctions that can be made between plants that are used for industrial and therapeutic purposes. It really comes down to the seeds. For industrial purposes, growers don’t care about the cannabinoid levels; they’re strictly after the fiber. For therapeutic purposes, growers want seeds that will give high yields of CBD and other cannabinoids, but low THC.

Plant Anatomy

The main components of the cannabis plant are similar to most other plants. There are roots, a stem (or stalk), leaves, and flowers. Leaves of the cannabis plant are often referred to as fan-leaves because of their highly recognizable, spread-out pattern. I’m sure you’ve seen cannabis leaves on t-shirts, socks, bumper stickers, and literally everything else imaginable. When people see that hemp plants have the same distinct leaves as marijuana plants, the hemp vs marijuana confusion only thickens. Growers harvest the flower of the cannabis plant for therapeutic properties because it contains large amounts of potent cannabinoids and terpenes. There are negligible amounts of cannabinoids in other parts of the plant, like the stem. If your purpose for growing hemp is making ropes or textiles, you’re really after the fiber found in the stems.

Final Thoughts

Many great benefits are known for certain, but some potential benefits of cannabis need additional research before they can be touted. What is known is that THC is a major therapeutic component of cannabis. For this reason, marijuana is better at treating some ailments than hemp (but comes with the associated high). In a similar fashion, hemp with some THC (small trace amounts, aka 0.3%) is better than having no THC at all. This is where terms like full-spectrum, broad-spectrum, and isolate products come into the conversation. For more on these definitions, visit our previous blog: Full-Spectrum vs. Isolate vs. Broad-Spectrum – CBD Extracts Explained.

Customers navigating the CBD market for the first time can be easily overwhelmed by the amount of new information they have to digest when examining products. This post will inform you of the general differences between one of the most important differences in CBD products: Full-Spectrum, Isolate, and Broad Spectrum. These are all different forms of CBD Extracts.

Some CBD products are significantly cheaper but less effective than others. This is why it is important to understand the differences between them. An uninformed customer can be exploited by overpaying for an inferior product. More importantly, some customers may not experience the true benefits of a quality product and be discouraged to try CBD again.

Below we will examine the three categories of CBD products: Full-Spectrum, Broad-Spectrum, and Isolate.

Full-Spectrum CBD Extract

Full-Spectrum products are the truest representation of the hemp plant. They contain all of the cannabinoids (e.g. CBD, THC, CBC, CBG, CBDV, etc.) found in the original plant as well as other beneficial compounds such as terpenes, flavonoids, amino acids, omega fatty acids, vitamins, minerals, and other botanical compounds. Typically, Full-Spectrum products have a distinctly “planty” taste. However, this can be masked using other natural oils or by mixing them into drinks or smoothies.

Full-Spectrum products are closely related to a phenomenon called the Entourage Effect. This is the notion that all cannabinoids (and other hemp compounds) working together are far superior than any one in isolation. This synergistic effect has been studied extensively by Dr. Ethan Russo in relation to how it can assist those using CBD.

Full-Spectrum products are our top-selling products due to their effectiveness. They are between Broad-Spectrum and Isolate products cost-wise.

Main Points:

• The most effective form of CBD (Entourage Effect)
• “Planty” taste due to its natural form
• Cost is moderate due to the holistic extraction process
• Contains THC
• Looks like oil

Cost: $$

Effectiveness: MAX

CBD Crude Oil being poured. Unquestionably the best source of full-spectrum CBD.

Broad-Spectrum CBD Extract

Broad-Spectrum products are closely related to Full-Spectrum products except they do not contain THC. This is appealing to CBD users who are concerned about passing drug tests, but it has its drawbacks. Therapeutically speaking, these products are inferior to Full-Spectrum products but still better than isolate products. THC has its own benefits and further contributes to the Entourage Effect.

Broad-Spectrum products are the most expensive of the three types of products due to the process required to remove the THC. It is laborious and energy demanding. They also typically taste milder (less “planty”) than Full-Spectrum products.

Main Points:

• Does not contain THC
• Inferior to Full-spectrum products (Entourage Effect)
• Still can have “planty” taste
• Cost is much higher due to the extraction process
• Looks like oil

Cost: $$$

Effectiveness: MID

CBD Isolate

Isolate products probably sound the most appealing to someone looking to try CBD for the first time, however, they are the least effective type of product. Isolate products are made with CBD Isolate which is 99%+ pure CBD. While this sounds advantageous, it is quite the opposite. As mentioned above, the Entourage Effect requires other cannabinoids and botanical compounds to be present with CBD to induce the greatest therapeutic benefit. When these compounds are absent, this effect is nonexistent. Needless to say, Isolate products still have their place in the market. They contain no THC, which is appealing to some individuals concerned about drug testing. Isolate also allows for more elaborate formulations like CBD-infused drinks.

Since CBD Isolate is removing essentially everything but the CBD from the hemp, lower quality hemp is needed. This explains why Isolate products are the cheapest of the three, albeit the least effective.

Main Points:

• Does not contain any other therapeutic cannabinoids
• Inferior to Full-spectrum and Broad Spectrum products (Entourage Effect)
• Purified “clean” taste and mixes well with liquids
• Least expensive form
• Looks like white powder

Cost: $

Effectiveness: MIN

CBD Isolate is upwards of 98% CBD by mass.

Summary

Full-Spectrum, Broad-Spectrum, and Isolate are three categories of products that are essential to understand if a customer wants to start using CBD appropriately. Full-Spectrum products are the most effective due to the Entourage Effect and are moderately priced. Broad-Spectrum products are moderately effective and the most expensive, but contain no THC. Isolate products are the least effective and expensive, but also do not contain any THC.

At Wisconsin Hemp Scientific, we offer Full-spectrum products with the exception of our muscle gel (THC free) and are happy to answer any questions!

Finding the right CBD product can be difficult since the industry has exploded with products. From tinctures to gummies, people are constantly looking for the best ways to reap the benefits of CBD safely. So, how do you choose the right CBD product for your lifestyle?

Know why you want to try CBD.

People have their own reasons for trying this powerful plant, but know how you could most benefit from its effects. Consider your lifestyle, health concerns, activity levels, and diet when choosing a CBD product. Here are some questions you might ask yourself…

• What’s easy to transport?
• What benefits am I looking for?
• What’s good for after exercise?
• What would best help me blissfully drift off?

 

What CBD forms are available?

The right CBD product depends on the following personal preferences: taste, dosage, and method of delivery.

Tinctures – the flagship product of the CBD industry. Preferred by many for its ability to change dosage seamlessly. Above all, it is perfect for those who like minimal ingredients and want to experience the general effects of CBD throughout the body. In other words, these are some of the industry’s most versatile products.

At a Glance:

• Dosing adaptability
• Can have “earthy” taste
• Sublingual (under the tongue) ingestion 
• Blend formulas & terpene varieties available
• As-needed basis or daily use
• Overall wellness

Balms & Salves – These topicals are a category that (when applied) offer direct, localized support. Particularly favorable among athletes, these are more effective with repeated and consistent use.

At a Glance:

• Topical = no ingestion 
• Best with daily consistent use
• Localized support
• Best on targeting specific areas

Gummies – If you just can’t seem to get past the “earthy” taste of CBD, you might want to try gummies. Assuming you have a sweet tooth, most gummies are sugared in pre-dosed squares. So, this takes the guesswork out of finding the right CBD product.

At a Glance:

• ‘Tasty’ CBD experience 
• Pre-dosed so there’s no guesswork 
• Ingestible
• Easy to take on-the-go
• Overall wellness

Softgels – One of the few tasteless ingestible CBD experiences on the market, you can reap the benefits of CBD in a pre-dosed capsule. Perfect for on-the-go lifestyles, the odds of spilling the oil anywhere are less than likely.

At a Glance:

• No-taste CBD experience 
• Ingestible
• Pre-dosed so there’s no guesswork 
• Easy to take on-the-go
• Overall wellness

 

Other CBD Forms (not offered by BATCH)

• CBD Vapes
• Hemp Pre-rolls
• Candies
• Bath Bombs
• Massage Oil
• Capsules or Pills
• Patches
• CBD infused Alcohol
• & More

 

Still unsure about the Right CBD product for you?

The only real way the know what CBD products are right for you is to try them yourself. Above all, CBD is not a one-size-fits-all. Many people prefer to figure out what works for them before committing to a routine. Regardless, we offer a 30-day money-back guarantee (no questions asked) so you don’t have to do the guesswork.

Batch offers a CBD Sampler Pack. Featuring a 5mL tincture, three award-winning 25 mg CBD Gummies, and three 10 mg CBD Softgels for a discounted price of $20.99 (usually $28.00).

According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in Americans 18 and older. Unfortunately, of the 40 million adult Americans suffering from anxiety, only 37% receive treatment. This blog will help define anxiety, identify common causes in the United States, and suggest helpful tips for naturally alleviating its symptoms.

What Qualifies as Anxiety?

Anxiety Defined

Anxiety is defined by medical professionals as a feeling of apprehension or fear, characterized by symptoms such as rapid or irregular heartbeats, sweating, and feelings of stress. In a more informal way, most of us understand anxiety as a constant or exaggerated sense of tension caused by stress. Additionally, it is common to associate anxiety with depression as nearly half of those diagnosed with depression are also diagnosed with an anxiety disorder.

The United States has only recently started to acknowledge mental health as an important topic to be included in education. For this reason, there is a lot of misinformation on the Internet regarding anxiety conditions, symptoms, and treatment. Another negative consequence of the social stigma surrounding mental health disorders is that it is extremely hard to ensure accurate reporting. This makes it very likely that the rates of anxiety are even higher as many feel embarrassed asking for help.

Symptoms of Anxiety

Most people have a general idea of what anxiety feels like. We’ve all been stressed before. What most of us don’t know, however, is what makes frequent stress qualify as having an anxiety disorder. The most frequent symptoms of anxiety can be broken down into a few categories with these common signs:

• Behavioral: Hypervigilance, irritability, or restlessness
• Cognitive: Lack of concentration, racing thoughts, or unwanted thoughts
• Whole Body: Fatigue or sweating
• Other Common Symptoms: Anxiety, excessive worry, fear, feeling of impending doom, insomnia, nausea, palpitations, or trembling

Experiencing these symptoms from time to time is normal. If you have any inkling that your stress may be more serious, we recommend reaching out to a mental health professional. At the very least, confide in someone you trust and tell them how you’re feeling.

Top Reasons Americans Experience Symptoms of Anxiety

The following list from the American Psychological Association (APA) identifies the top 10 causes of stress for Americans. The results come after a survey of over 1,100 Americans aged 18 or older. The findings show these top stressors:

1. Money
2. Work
3. The Economy
4. Family Responsibilities
5. Relationships
6. Personal Health Concerns
7. Housing Costs
8. Job Stability
9. Health Problems Affecting My Family
10. Personal Safety

The purpose of listing these common causes is not to give you anxiety about your anxiety. Rather, these findings should reassure that you are not alone when worrying about these common issues. Remember, although your symptoms of anxiety may be unique, the same few common issues are responsible for creating most people’s anxiety.

Science-Backed Ways to Alleviate Symptoms of Anxiety

Omega 3

In a study by the Institute for Behavioral Medicine Research at Ohio State University, participants who were routinely given omega-3 experienced a 20% reduction in anxiety symptoms compared to a control group given a placebo. Incorporating omega-3’s in your diet could be an easy way to see if they make a difference for you. Fish (salmon, tuna, and sardines), seeds and nuts (flaxseeds, chia seeds, and walnuts), and plant oils (soybean oil, canola oil, etc.) are all high in natural omega-3’s. You can also find over-the-counter omega 3 supplements at your local pharmacy.

Exercise

It’s no secret that physical activity is great for mental health, anxiety included. But why? Princeton research shows that exercise helps reduce anxiety by changing the way our brains (specifically the hippocampus) respond to stress hormones. The general suggestion experts agree upon is 150 minutes of moderate activity each week for the best benefits; however, it is still evident that less exercise is better than none at all.

Cannabidiol (CBD)

The rapidly changing legal status of CBD and hemp derivatives across the world has caused research on its medicinal effects to be limited until recent years. That being said, CBD has proven to be effective in treating anxiety in both animals and humans. A study from the University of São Paulo found CBD did effectively lower Social Anxiety Disorder (SAD) in participants. Brain scans showed that CBD actually changed the way subjects’ brains responded to anxiety altogether.

Lavender

In this German study, lavender oil was found to be as effective as the anxiety medication, Lorazepam, at treating anxiety. Non-addictive and non-sedative, lavender oil might be the naturally calming alternative you’ve been searching for. Some experts recommend using a lotion with organic lavender oil or placing a few drops of lavender oil on your pillowcase to help experience its calming effects.

Conclusion

Hopefully, you now know a little bit more about one of America’s most common disorders. Understanding natural ways to fight anxiety can help reduce dependency on costly prescription drugs which far too often come with negative side effects. We’d love to hear your healthy alternatives for coping with anxiety. Make sure to comment below and share this article with your friends.