Natural Anxiety Treatments
Many people with anxiety find natural ways to alleviate symptoms. These include exercises, hypnotherapy, herbal remedies and meditation. However, they should be discussed with a doctor before using them.
Herbal supplements can reduce the stress hormone cortisol. They can also help with anxiety and sleep problems.
1. Exercise
Exercise can help reduce anxiety in many people. Exercise releases mood-boosting chemicals that can keep you from anxious thoughts. Find an activity that you enjoy and incorporate it into your routine.
If you're concerned about being around other people, consider finding a workout buddy or joining group fitness classes. You can hold each other accountable to exercise and stay motivated.
Aside from exercise and a healthy diet, you can also improve your mood with lifestyle changes. A nutritious and healthy diet is crucial for mental health, and avoiding sugar and refined carbohydrates can reduce anxiety levels by stabilizing your blood sugar, reducing the effects of depression and fatigue.
2. Hypnotherapy
Hypnotherapy can be a potent, drug-free treatment for anxiety that helps individuals reframe negative thoughts and beliefs. It also helps to relax and healthy coping mechanisms.
Hypnosis is an intense state of calm and focus that allows the therapist to access your subconscious mind to address underlying issues. This is different from the trance-like state of sleep. Some people notice a difference immediately. It's possible that just one session is enough for some, but for the majority of people it's the combination of sessions and hypnotherapy recordings that can help them begin to notice a change.
treating anxiety is a powerful treatment for anxiety since it addresses the root cause of the disorder, such as irrational thoughts, negative beliefs, or unhelpful coping mechanisms. Hypnosis, in conjunction with cognitive-behavioral treatment (CBT) can help individuals reduce anxiety symptoms and manage anxiety. For instance, CBT teaches individuals to identify and confront irrational thinking and techniques for exposure. It also helps them deal with stressful situations, and to learn to relax.
3. Acupuncture
While many believe that the benefits of acupuncture are limited to physical conditions but it can also help with mental health issues, such as anxiety. In fact, research has demonstrated that acupuncture can be more than as effective as other medications in reducing the symptoms of anxiety.
Acupuncture stimulates the nerves and tissue connections, which triggers the body to release pain-reducing hormones and neurotransmitters. These chemicals can reduce anxiety symptoms as well as the physical sensations that they usually bring like an upset stomach or headache.
Essential oils of lavender (LEO) contain Terpenes, chemical compounds, which are believed to provide a soothing effect. A 2017 review article found that lavender extract could be effective in reducing effects of anxiety disorders, especially when taken short-term. Lavender is a great herb to relax the nervous system by rubbing it onto the wrists, necks or temples. You can also add lavender to your bath or inhale it with a diffuser at work or at home.
4. Meditation
Meditation is a technique that can help you relax and reduce stress. It can also help you sleep better, and increase your productivity in the workplace or at home. If you know someone in your family who is suffering from anxiety, take them on a journey to try this natural remedy for anxiety.
A recent study found that mindfulness meditation can improve 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 keep in mind, however, that this study was a double-blind placebo-controlled study, which is comparable to studies on psychotherapy. Further research is required to determine the precise effects of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming effects and contains a variety of chemicals that can influence chemical receptors in the brain to relieve anxiety.
5. Yoga
Anxiety is a natural reaction to stress and is a part of the body's "fight or fight" reaction. It can help you stay active and focused, however when anxiety becomes chronic or overwhelming it can lead to anxiety disorder like PTSD and OCD.
A good night's sleep, practicing mindfulness meditation and taking herbal supplements can all contribute to ease stress. Chamomile is a wonderful herb to try for anxiety as it has a mild and relaxing effect on the nervous system. You can massage the essential oil of chamomile on your temples, or inhale the scent to relax both your mind and your body.
Yoga is another natural treatment for anxiety that has been shown to be effective. In a recent study, cognitive behavioral therapy was compared with yoga for individuals suffering from generalized anxiety disorder. The results showed that both the CBT and yoga groups saw significant reductions in their symptoms, but the improvements were greater for those who were receiving yoga therapy.
6. Supplements
Many people suffering from anxiety seek natural treatments to relieve symptoms, as opposed to prescription drugs that could cause serious negative side effects. Dietary supplements such as chamomile or lavender along with omega-3 fatty acid can be beneficial. Herbs, like kava root and valerian can also be used to ease symptoms.
One supplement that has been proven to decrease anxiety is gamma aminobutryic acids (GABA) which is a stimulant of relaxation. Another compound is inositol, which has been shown to reduce the activity of nerve cells that are involved in anxiety and obsessive compulsive disorders.
Valerian root is a herb that has been used for centuries in teas and tinctures to alleviate stress, sleep and anxiety. It has been discovered to reduce nervousness and enhance the quality of sleep. The active ingredients could increase the amount inhibitory neurotransmitter GABA which has a calming effect.
Essential oils are an excellent method to reduce stress and anxiety by simply inhaling the aroma. They can be added to a diffuser or mixed with a carrier oil and applied directly on the skin.
7. CBD oil
CBD is a non-psychoactive compound that can help ease anxiety. It helps by balancing your stress response system and helping create a healthy fight-or-flight response. CBD oil has been proven to reduce anxiety and encourage sleep.
CBD may act as a natural anti-anxiety agent by stimulating serotonin, thereby increasing GABA levels, and reducing NMDA activation, according to research. CBD has been found to reduce fear, prevent long-term stress-induced anxiogenesis, and promote hippocampal neurons.
You can find CBD in various forms, including drops under the tongue drinks, vape products, drinks, and vitamin Gummies. One product that many recommend is Aspen Green Calm Organic CBD Oil with lemon-flavored flavor and is U.S. Department of Agriculture certified organic. Use the code HEALTHLINE to receive 20% off your order. The company utilizes supercritical CO2 extraction to ensure purity. It combines it with the extracts of chamomile and Ashwagandha for additional relaxing benefits.
8. B vitamins
Vitamin Bs are vital for mood regulation. Supplementation with the B complex could alleviate symptoms associated with depression and anxiety, including anxiety, fatigue, and trouble concentration. Vitamin B1 is vital to regulate blood sugar levels, which can affect mood. Vitamin B3 assists the brain to produce serotonin which helps reduce anxiety levels. Vitamin B5 supports the adrenal glands, which can reduce stress and depressive mood.
Vitamin B12 and folic acid help balance depression. Vitamin D is crucial for regulating mood and the nervous system. A study published in 2022 revealed that people who took an ample dose of B vitamins experienced less anxiety.
Passionflower and Kava are two natural remedies that have been proven to decrease anxiety. Valerian root's roots, which are brimming with compounds called Terpenes that be natural sedatives and help to reduce anxiety. Lavender essential oil (LEO) has a chemical called linalyl acetate, which has a calming effect on GABA receptors in the brain.
9. Diet
Healthy eating is important to manage anxiety. Many people be able to relieve anxiety symptoms by eating food rich in nutrients. Fatty fish, such as mackerel, salmon, and sardines, are high in omega-3 fatty acids that have been shown to improve mood by reducing inflammation as well as regulating neurotransmitters. Additions to your diet such as eggs, pumpkin seeds, and turmeric are beneficial. Eggs contain tryptophan, an amino acid that helps create serotonin, which is a chemical in the brain that boosts mood and reduces anxiety.
Relaxation, meditation, and exercise techniques can also be helpful. Some CAM therapies, such as yoga and acupuncture, have been proven to reduce stress. Some preliminary research suggests that changes to your diet like removing alcohol and caffeine from the diet, may also help to reduce anxiety. These natural remedies can be a great complement to other treatment options that your doctor may suggest. They should not be used as an alternative to medication or therapy.