Natural Anxiety Treatments
Many people who suffer from anxiety discover natural remedies to ease their symptoms. These include exercises or hypnotherapy, herbal treatments and meditation. Before attempting them however, it is best to consult a doctor.
Herbal supplements can help reduce cortisol, a stress hormone. They can also help with insomnia and anxiety.
1. Exercise
Exercise can reduce anxiety in a variety of people. Exercise releases mood-enhancing chemicals that can help you stay away from thoughts of anxiety. Find a hobby you enjoy and incorporate it into your routine.
If you're concerned about being around other people then find a fitness partner or join an exercise class for groups. You can hold each other accountable to exercise and stay motivated.
Apart from exercising and a healthy diet, you can also improve your mood with lifestyle changes. A high-quality, balanced diet is essential for mental well-being. Avoiding sugar and refined carbs can reduce anxiety by stabilizing blood sugar levels, reducing moodiness and preventing fatigue.
2. Hypnotherapy
Hypnotherapy can be a potent and non-medicated treatment for anxiety that helps people to overcome negative thoughts and beliefs. It also encourages relaxation, healthy coping mechanisms and a positive mindset.
Hypnosis is a state of relaxation and concentration in which the therapist helps to access your subconscious mind so that you can deal with the root of your issues. This is distinct from the trance-like state that is associated with sleep. Some people feel a change immediately. It's possible that one session is enough for some, but for the majority of people it's an entire series of sessions and recordings that can help them begin to feel a change.
Hypnosis is an effective treatment for anxiety since it addresses the root causes of the disorder, which is unfounded anxious thoughts and beliefs that are negative, as well as inadequate coping strategies. In conjunction with cognitive-behavioral therapy (CBT) and hypnosis, hypnosis can assist individuals in managing anxiety and ease symptoms. For instance, CBT teaches individuals to identify and challenge irrational thoughts and use techniques of exposure to confront fearful situations, and learn to relax.
3. Acupuncture
Many people believe that acupuncture can only treat physical ailments however, it can also aid in mental health issues like anxiety. Research has shown that acupuncture may be as effective as some medication in treating anxiety symptoms.
Acupuncture works by stimulating tissues and nerves and triggers the body to produce pain relieving neurotransmitters and hormones. These chemicals can ease anxiety symptoms and the physical sensations that typically accompany them, such as an unsettling feeling in the stomach or headaches.
Lavender essential oil (LEO) has chemical compounds called terpenes. They are believed to have a calm effect. A 2017 review article found that lavender extract may be effective in reducing the effects of anxiety disorders, particularly when taken short-term. Lavender is a simple ingredient to use and can be massaged into the neck, wrists or temples to soothe the nervous system. You can also add lavender to your bath or inhale it through diffusers at work or at home.
4.
Meditation is a method that can aid in relaxation and reducing stress. It can help you sleep better and boost your productivity at the workplace or at home. If you know someone in your family who suffers from anxiety issues, consider getting them to try this natural treatment for anxiety.
Recent research has demonstrated that mindfulness meditation can help reduce anxiety symptoms by altering how our brains respond to stressful situations. It also assists in developing coping mechanisms when we experience anxiety.
It is important to keep in mind, however, that this study was a double-blind placebo-controlled trial, similar to studies on psychotherapy. Further research is required to determine the exact effects of meditation on anxiety symptoms. Lavender essential oil (LEO) is a calming oil and contains a number of chemicals that affect chemical receptors in the brain, which relieve anxiety.
5. Yoga
Anxiety is the body's natural reaction to stress. It is part of its "fight or run" response. It can help you stay vigilant and focused to stay away from danger However, if it becomes persistent or overwhelming, it may lead to anxiety disorders like PTSD and OCD.
Stress can be lessened by a good night's sleep as well as practicing mindfulness and taking herbal supplements. Chamomile has a relaxing and soothing effect on the nervous system. It is a wonderful remedy for anxiety. You can massage the essential oil of chamomile on your temples or inhale the scent and relax both your mind and body.
Yoga is a natural remedy for anxiety that has been proven to be effective. A recent study compared CBT with yoga for people suffering from generalized anxiety disorder (GAD). The results showed that both the CBT and yoga groups saw significant reductions in their symptoms, however the improvements were more pronounced for those receiving the yoga intervention.
6. Supplements
Many people with anxiety opt for natural remedies over prescription medications, which may have serious side-effects. Supplements for the diet, such as lavender, chamomile, and omega-3 fatty acids may be helpful. Herbs like valerian and Kava root are also used to treat symptoms.
Gamma aminobutryic (GABA) is an ingredient that helps to relax and has been shown to reduce stress. Inositol is another chemical that has been shown to reduce the activity of nerve cells in panic and other disorders.
Valerian root is a plant that has been used for centuries in teas and tinctures to anecdotally help with anxiety, insomnia, and stress. It has been proven to decrease nervousness and improve sleep quality. Its active ingredients can increase the amount inhibitory neurotransmitter GABA which has a calming effect.
Essential oils are an excellent method to reduce anxiety and stress by inhaling the aroma. They can be added to a diffuser or mixed with a carrier oil and applied directly to the skin.
7. CBD oil
CBD is a chemical that is not psychoactive that can help alleviate anxiety. It helps by balancing your stress response and helping in establishing a healthy fight-or-flight reaction. CBD oil has been proven to decrease insomnia and anxiety.
Research suggests that CBD could be a natural anti-anxiolytic by stimulating serotonin production and increasing GABA levels, and decreasing NMDA receptor activation. CBD has also been proven to enhance fear extinction and reduce the long-term effects of anxiolytic stress, and boost hippocampal neurogenesis.
CBD is available in many forms, such as drops that are sucked into the mouth, vapes, drinks, or vitamin Gummies. Aspen Green Calm Organic CBD Oil is a product which is highly recommended. generalized anxiety treatment has a lemon taste and is certified organic by the U.S. Department of Agriculture. You can apply the coupon code Healthline to save 20% off your purchase. The company makes use of supercritical extraction to ensure purity and also blends chamomile with Ashwagandha extracts for calming effects.
8. B vitamins
Vitamin Bs are crucial to mood regulation. Supplementing with B complex can help relieve symptoms associated with depression and anxiety, including anxiety, fatigue and trouble concentration. Vitamin B1 helps to regulate blood sugar levels that 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 help reduce stress levels.
Folic acid and Vitamin B12 help balance out depression, and vitamin D is important in managing the nervous system and mood. In a study published in 2022, people who consumed a lot of B vitamins had less anxiety.
Kava and Passionflower are two natural remedies that have been proven to decrease anxiety. Valerian root's roots, which are brimming with compounds called Terpenes that act as a natural sedative and subdue anxiety. Lavender essential oil (LEO) contains an ingredient called linalyl Acetate, which has a calming effect on GABA receptors in the brain.
9. Diet
Healthy eating is crucial to manage anxiety. Studies have shown that eating nutrient rich foods can ease anxiety symptoms in some people. Fish that are fatty, such as salmon, mackerel and sardines are high in Omega-3 fatty acids which has been found to improve mood by reduction of inflammation and regulation of neurotransmitters. Incorporating eggs, pumpkin seeds, and turmeric to your diet may also be beneficial. Eggs contain tryptophan, an amino acid. This helps create serotonin in the brain which is a chemical that boosts mood and helps reduce stress.
Meditation, exercise and relaxation techniques can also be beneficial. Certain CAM therapies, like yoga and acupuncture have been proven to reduce stress. There is some evidence that dietary changes like removing alcohol and caffeine, may also help alleviate anxiety. These natural remedies can be used as a complement to other treatment methods suggested by your medical professional. They should not be used as an alternative to medication or therapy.