Natural Anxiety Treatments
Many people suffering from anxiety discover natural solutions to relieve symptoms. These methods may include exercise or hypnotherapy, herbal treatments and meditation. Before using them, however, it is recommended to consult a doctor.
Herbal supplements can help reduce cortisol, the stress hormone. They can also help with anxiety and insomnia.
1. Exercise
Exercise can ease anxiety in many people. Exercise releases mood-enhancing chemicals that can help you stay away from thoughts of anxiety. Try to incorporate exercise into your routine every day and find something that makes you feel good.
If you're concerned about being around other people, consider finding a workout buddy or attending an exercise class for groups. You can each hold each other accountable to exercise and stay motivated.
You can boost your mood by making some dietary changes. A nutritious and healthy diet is crucial for mental health, and staying clear of sugar and refined carbs can help lower anxiety levels by stabilizing your blood sugar, reducing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy is an effective, drug-free treatment for anxiety that assists people to overcome negative thoughts and beliefs. It also encourages relaxation, healthy coping mechanisms and a positive mindset.
Hypnosis is a state that involves deep relaxation and focus in which the therapist helps you access your subconscious mind to resolve the root of your issues. This is distinct from the trance-like sleep state. Some people notice a difference right away. It's possible that a single session is enough for some, but for the majority of people it's a series of sessions and hypnotherapy recordings that help them start to notice a shift.
Hypnosis can be a successful treatment for anxiety since it addresses the root causes of the disorder, which is anxiety-related thoughts that are not rational, negative beliefs, and ineffective strategies for coping. Together with cognitive-behavioral therapy (CBT) it can help individuals manage anxiety and reduce symptoms. CBT for instance helps people recognize and challenge irrational thinking and use techniques to reduce fear in stressful situations, learn to relax, and many more.
3. Acupuncture
While many people think that the benefits of acupuncture are limited to physical ailments but it can also help with mental health issues like anxiety. In fact, research has found that acupuncture is more effective than other medications in reducing the symptoms of anxiety.
Acupuncture stimulates nerves and tissue connections, which triggers the body to release pain-relieving hormones and neurotransmitters. These chemicals can reduce anxiety symptoms and the physical sensations that they usually bring, such as an upset stomach or headache.
Lavender essential oil (LEO) has chemical compounds called terpenes. They are known to have a relaxing effect. A 2017 review article found that lavender extract may be effective in reducing effects of anxiety disorders, particularly when used for short-term. Lavender extract can be used to soothe the nervous system by applying it to the wrists, necks, or temples. You can also add lavender to your bath or inhale it by using diffusers at home or work.
4. Meditation
Meditation is a method of practice that can help you learn to relax and lower your stress levels. In addition it can help you sleep better and increase your productivity at work or at home. If you have someone in your family who suffers from anxiety, think about inviting them to try this natural remedy for anxiety.
A recent study showed that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains react to stressful situations. It can also help develop ways to cope when we are experiencing anxiety.
It is important to keep in mind that this study was a double-blind, placebo-controlled trial, which is similar to studies on psychotherapy. Further research is required to determine the precise effects of meditation on anxiety symptoms. Lavender essential oils (LEO) can have calming effects. They contain a number chemicals that influence the chemical receptors of your brain to ease anxiety.
5. Yoga
Anxiety is the body's response to stress. It is part of the "fight or run" response. best herbal treatment for anxiety can help keep you active and focused, however when anxiety becomes chronic and excessive, it could lead to anxiety disorders like PTSD and OCD.
Stress can be lessened by getting enough sleep, practicing mindfulness and taking herbal supplements. Chamomile is a great herb to try for anxiety because it has a soothing and relaxing effect on the nervous system. You can massage the essential oil of chamomile onto your temples, or simply inhale the scent to calm your mind and body.
Yoga is another natural treatment for anxiety that has been proven to be effective. A recent study looked at the comparison of CBT with yoga for people living with generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups experienced significant reductions in symptoms, however the improvement was greater for those who received yoga therapy.
6. Supplements
Many people with anxiety seek out natural remedies to alleviate symptoms, as opposed to prescription medications that may cause serious adverse side effects. Dietary supplements such as chamomile, lavender and omega-3 fatty acids may be beneficial. Herbs, like valerian and kava roots can also be used to ease symptoms.
Gamma aminobutryic (GABA) is an ingredient that helps to relax and has been found to decrease stress. Another ingredient is inositol, which has been shown to reduce the activity of nerve cells involved in anxiety and obsessive compulsive disorders.
Valerian root has been used in teas and tinctures for centuries to help with anxiety, stress and sleep. It has been proven to decrease anxiety and improve the quality of sleep. The active ingredients could increase the amount inhibitory neurotransmitter GABA which has a calming effect.
Aromatherapy is an effective method to reduce stress and anxiety. You can add the oils to a diffuser, or mix with an oil carrier and apply them directly to your skin.
7. CBD oil
CBD is a non-psychoactive compound that may help reduce anxiety. It helps to regulate your stress response system and assisting you to create a healthy fight-or-flight response. CBD oil has been proven to reduce anxiety and induce sleep.
CBD could be an anti-anxiety drug that is natural, stimulating serotonin, thereby increasing GABA levels, and reducing NMDA activation according to research. CBD has also been proven to enhance fear extinction, prevent the long-term effects of anxiolytic stress, and also to promote hippocampal neurogenesis.
There are many ways to get CBD in many forms, including drops that are sucked into the tongue and drinks, vape items and vitamin Gummies. Aspen Green Calm Organic CBD Oil is a product that is highly recommended. It has a lemon-like flavor and is certified organic by the U.S. Department of Agriculture. You can use the code HEALTHLINE for 20% off your order. The company uses supercritical extraction to ensure purity, and also blends chamomile with Ashwagandha extracts to provide additional relaxing effects.
8. B vitamins
Vitamin Bs are vital to mood regulation. Supplementation with the B complex may alleviate symptoms associated with anxiety and depression, including the symptoms of irritability, fatigue, and trouble concentrating. Vitamin B1 is vital for balancing blood sugar levels, which can affect mood. Vitamin B3 helps the brain to produce serotonin which reduces anxiety. Vitamin B5 helps to support the adrenal glands and reduce stress.
Vitamin B12 and folic acid help balance depression. Vitamin D is vital for regulating mood and the nervous system. In a study published in 2022, those who consumed a high dose B vitamins experienced less anxiety.
Certain herbal remedies have been shown to be effective in reducing anxiety, such as passionflower and kava. Valerian root is a plant that contains compounds known as terpenes, works as a natural sedative and can subdue anxiety. Lavender essential oil (LEO) is a chemical called linalyl acetate, which has a calming effect on GABA receptors in the brain.
9. Diet
Healthy eating is essential for managing anxiety. Studies have shown that eating nutrient rich foods can help ease anxiety symptoms in some people. Fatty fish like mackerel, salmon and sardines are high in Omega-3 fatty acids, which has been shown 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 that assists in create serotonin, which is a chemical in the brain that improves mood and eases anxiety.
Relaxation, meditation, and exercise techniques can also prove beneficial. Some CAM therapies, like yoga and acupuncture have been proven to reduce stress. A few preliminary studies suggest that changes to your diet like removing alcohol and caffeine from your diet, may also help to reduce anxiety. These natural remedies can be used as a supplement to other treatment methods recommended by your physician. They are not a substitute for medication or therapy.