Natural Anxiety Treatments
Many people who suffer from anxiety discover natural remedies to ease their symptoms. These methods can include meditation, hypnotherapy and herbal remedies. However, medication to treat anxiety should be discussed with a doctor before using them.
Herbal supplements can help lower cortisol, a stress hormone. They can also aid in reducing anxiety and sleep problems.
1. Exercise
For many, exercise can reduce anxiety. Studies have shown that it releases natural mood-enhancing chemicals and can help you to forget about worries. Find a hobby you enjoy and incorporate it into your daily routine.
If you are worried about being around people, find a workout partner or sign up for an exercise class for groups. This way, you'll be able to keep each other accountable and become more motivated to exercise.
You can boost your mood by making dietary changes. A nutritious and healthy diet is crucial for mental health, and staying clear of sugar and refined carbohydrates can lower your anxiety levels by stabilizing blood sugar levels, reducing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy is an effective, drug-free treatment for anxiety that aids people reframe negative thoughts and beliefs. It also promotes relaxation, healthy coping mechanisms and a positive mindset.
Hypnosis is a state that involves deep relaxation and focus where the therapist can help you access your subconscious mind to resolve underlying issues. This is different from the trance-like sleep state. Some people notice a difference immediately. It's possible that one session suffices for some, but for many it's an entire series of sessions and hypnotherapy recordings that help them start to notice a change.
Hypnosis is a powerful treatment for anxiety as it addresses the root causes of the disorder, which is irrational anxious thoughts negative beliefs, irrational thoughts, and ineffective strategies for coping. Hypnosis, in conjunction with cognitive-behavioral treatment (CBT), can assist individuals in reducing anxiety symptoms and manage anxiety. CBT, for example, teaches people to identify and challenge their irrational thinking, use techniques to reduce fear in stressful situations, and learn to relax, and much more.
3. Acupuncture
While many people think that acupuncture is only effective for physical ailments, it can also help with mental health issues such as anxiety. Studies have proven that acupuncture may be as effective as medication in treating anxiety symptoms.
Acupuncture stimulates the tissue connection sites and nerves which trigger the body to produce pain relieving hormones and neurotransmitters. These chemicals can reduce anxiety symptoms and also the physical sensations that often accompany them, like a churning stomach or headache.
Lavender essential oils (LEO) contain Terpenes, chemical compounds, that are known to have a soothing effect. A 2017 review article found that lavender extract could be effective in reducing the effects of anxiety disorders, especially when used for short-term. Lavender extract can be used to soothe the nervous system by rubbing it onto the wrists, neck, or temples. You can add lavender to your bath or inhale it at home or work.
4.
Meditation is a method of practice that helps you learn to relax and reduce your stress levels. Additionally it can aid in sleeping better and boost your productivity at the office or at home. If you have a friend or family member who suffers from anxiety, think about inviting them to try this natural cure for anxiety.
A recent study has shown that mindfulness meditation can help reduce anxiety symptoms by changing the way our brains react to stressful situations. It also assists in developing strategies to cope when we experience anxiety.
It is important to note, however, that this research was a double-blind placebo-controlled study, which is comparable to studies on psychotherapy. Further research is required to determine the exact effects of meditation on anxiety-related symptoms. Essential oils of lavender (LEO) have calming effects. They contain a number chemicals that may alter the chemical receptors in your brain to ease anxiety.
5. Yoga
Anxiety is a natural response to stress and is a part of the body's "fight or flight" response. It can help you stay vigilant and focused to stay away from danger, but if it becomes a chronic or overwhelming, it can result in anxiety disorders such as PTSD and OCD.
Stress can be lessened by getting enough sleep as well as practicing mindfulness and taking herbal supplements. Chamomile has a relaxing and soothing effect on nervous system. It is a wonderful herb for anxiety. You can massage the essential oil of chamomile onto your temples, or simply inhale the scent and relax both your mind and your body.
Yoga is a different natural treatment for anxiety that has been shown to be effective. In a recent study, cognitive behavioral therapy was compared to yoga for people with generalized anxiety disorder. The results showed that both the CBT and yoga groups saw significant reductions in their symptoms, however the improvements were greater for those who received yoga therapy.
6. Supplements
Many people suffering from anxiety seek out natural remedies to relieve symptoms, in contrast to prescription drugs that could have serious side adverse effects. Dietary supplements like chamomile and lavender and omega-3 fatty acids are beneficial. Herbs like valerian and kava root can also be used to treat symptoms.
One supplement that has been proven to decrease anxiety is gamma-aminobutryic acid (GABA), which promotes relaxation. Another ingredient is inositol. It has been shown to reduce the activity of nerve cells that are involved in obsessive-compulsive and panic disorders.
Valerian root is a plant that has been used for a long time in tinctures and teas to anecdotally help with anxiety, insomnia and stress. It has been proven to decrease anxiety and improve the quality of sleep. The active ingredients in it can boost the amount inhibitory neurotransmitter GABA that has a relaxing affect.
Aromatherapy is a wonderful method to ease anxiety and stress. They can be added to a diffuser, or mixed with carrier oils and applied directly on the skin.
7. CBD oil
CBD is a non-psychoactive compound that can help reduce anxiety. It helps by balancing the stress response system and triggering the healthy fight or flight response. CBD oil has been shown to reduce anxiety and insomnia.
Research suggests that CBD may be a natural anxiolytic by promoting serotonin production, increasing GABA levels, and decreasing NMDA receptor activation. CBD has been found to promote fear extinction and prevent the long-term effects of stress-induced anxiety and boost hippocampal neurons.
CBD is available in many forms, such as drops under the tongue or vapes, drinks, and vitamin gummies. Aspen Green Calm Organic CBD Oil is an item that is highly recommended. It has a lemon taste and is certified organic by the U.S. Department of Agriculture. You can use the code HEALTHLINE to receive 20% off your purchase. The company employs supercritical CO2 extraction to ensure purity and blends it with the extracts of chamomile and Ashwagandha to provide additional beneficial calming effects.
8. B vitamins
Vitamin Bs are vital in regulating mood. B-complex supplements may relieve symptoms of depression and anxiety like fatigue, irritability and difficulty in concentrating. Vitamin B1 helps regulate blood sugar levels which can affect mood. Vitamin B3 helps the brain produce serotonin, which can also reduce anxiety levels. Vitamin B5 can help support the adrenal glands and reduce stress.
Vitamin B12 and folic acid aid in balancing depression. Vitamin D is essential for regulating mood and the nervous system. In a study that was published in 2022, people who consumed a high dose B vitamins reported lower anxiety.
Kava and Passionflower are two natural remedies that have been proven to reduce anxiety. Valerian root which is rich in compounds called terpenes, acts as a natural sedative and can reduce anxiety. Essential oils of lavender (LEO) contain the chemical linalyl-acetate, which has a relaxing effect on GABA receptors.
9. Diet
Healthy eating is important for managing anxiety. Some people may be able to relieve anxiety symptoms by eating foods that are high in nutrients. Fatty fish, such as mackerel, salmon, and sardines, have a high content of omega-3 fatty acids. They have been proven to improve mood by reducing inflammation as well as regulating neurotransmitters. The addition of eggs, pumpkin seeds and turmeric to your diet may also be beneficial. Eggs contain tryptophan, an amino acid that aids in create serotonin, a chemical in the brain that increases mood and decreases anxiety.
Exercise, meditation and relaxation techniques can also be beneficial. Certain CAM treatments, like acupuncture and yoga, have been proven to decrease stress. Some preliminary evidence suggests that changes to your diet, such as removing alcohol and caffeine from your diet, can also alleviate anxiety. These natural treatments are a great complement to other treatment methods that your doctor might recommend. However, they should not be considered as a substitute for treatment or medication.