Natural Anxiety Treatments
Many people suffering from anxiety find natural methods to alleviate symptoms. These may include exercise or hypnotherapy, herbal treatments and meditation. However, they should be discussed with a doctor before being used.
Herbal supplements can reduce cortisol, a stress hormone. They can also aid in addressing anxiety and insomnia.
1. Exercise
For many people, exercise can help to reduce anxiety. Exercise releases mood-enhancing chemicals that can keep you from thoughts of anxiety. Find an activity that you enjoy and incorporate it into your routine.
If you're concerned about being with other people, think about getting a workout buddy or attending a group fitness class. This way, you'll be able to keep each other accountable and be more motivated to exercise.
Apart from exercising, you can also enhance your mood through dietary changes. A nutritious and healthy diet is crucial for mental health, and staying clear of sugar and refined carbs 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 helps people change their negative beliefs and thoughts. It also promotes relaxation and healthy coping mechanisms.
Hypnosis is a deep state of relaxation and concentration that allows the therapist to access your subconscious mind so that you can address underlying issues. This is different than the trance-like sleep state. Some people feel a change right away. One session may be enough for some people however, many require several sessions or tapes of hypnotherapy to start noticing a difference.
Hypnosis is an effective treatment for anxiety since it addresses the root cause of the disorder, which is unfounded anxious thoughts, negative beliefs, and unhelpful coping strategies. Hypnosis, when combined with cognitive-behavioral treatment (CBT), can help individuals reduce anxiety symptoms and manage anxiety. CBT, for example helps people recognize and challenge irrational thinking, use techniques of exposure in stressful situations, learn to relax, and more.
3. best herbal treatment for anxiety believe that acupuncture can only help with physical ailments but it can also help mental health issues like anxiety. Studies have shown that acupuncture may be as effective as medications in treating anxiety-related symptoms.
Acupuncture stimulates tissue and nerve connections, which prompts the body to release pain-relieving hormones and neurotransmitters. These chemicals can reduce anxiety symptoms as well as physical sensations they typically bring such as the churning stomach and headache.
Lavender essential oils (LEO) contain chemical compounds called Terpenes that are known to have a soothing effect. A review article from 2017 found that lavender extract could be effective in reducing effects of anxiety disorders, particularly when taken short-term. Lavender extract can be used to soothe the nervous system by applying it to the neck, wrists, or temples. You can add lavender to a bath or even diffuse it at home or work.
4. Meditation
Meditation is a technique that helps you to relax and lower your stress levels. It can help you sleep better, and boost your productivity at the workplace or at home. If you have a friend or family member who suffers from anxiety issues, take them on a journey to try this natural treatment for anxiety.
Recent research has demonstrated that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains react to stressful situations. It can also help us come up with strategies to cope in times of anxiety.
However, it is important to remember that this study is not a typical double-blind placebo controlled study similar to studies on psychotherapy. This is the reason why more research is required to determine the exact effect of meditation on anxiety-related symptoms. Essential oils of lavender (LEO) have calming effects. They contain a number chemicals that influence the chemical receptors of your brain to relieve anxiety.
5. Yoga
Anxiety is the body's response to stress. It is part of its "fight or flee" response. It helps you stay alert and focused to stay away from danger If it becomes chronic or overwhelming, it could result in anxiety disorders such as PTSD and OCD.
Stress can be lessened by a good night's sleep by practicing mindfulness, and taking herbal supplements. Chamomile is an excellent herb to try for anxiety because it has a mild and relaxing effect on the nervous system. It is possible to massage the essential oil of chamomile onto your temples or inhale the scent to relax your mind and body.
Yoga is a different natural treatment for anxiety that has been proven to be effective. A recent study examined the effectiveness of cognitive behavioral therapy with yoga for those suffering from generalized anxiety disorder (GAD). The results revealed that both CBT and yoga groups experienced significant reductions in the symptoms. However, the improvements were greater in those who received yoga therapy.
6. Supplements
Many people suffering from anxiety prefer natural treatments over prescription medications, which may cause serious side-effects. Supplements for the diet, such as lavender, chamomile, and omega-3 fatty acids may be helpful. Herbs such as valerian and kava root can also be utilized to alleviate symptoms.
Gamma aminobutryic (GABA) is a supplement that promotes relaxation and has been shown to reduce stress. Inositol is another compound which has been found to decrease nerve cell activity in panic and other disorders.
Valerian root is a plant that has been used for many centuries in teas and tinctures to alleviate stress, sleep and anxiety. It has been shown to decrease nervousness and improve sleep quality. The active ingredients can increase the amount of the inhibitory neurotransmitter GABA which can have a calming effect.
Essential oils can be an excellent way to ease stress and anxiety by simply inhaling the aroma. You can add the oils to a diffuser, or mix them with an oil carrier and apply them directly to your skin.
7. CBD oil
CBD is a non-psychoactive compound that can help reduce anxiety. It helps by balancing the stress response system and creating an appropriate fight or flight response. CBD oil has been proven to reduce anxiety and induce sleep.
CBD could act as a natural anti-anxiety agent by promoting serotonin, increasing GABA levels and decreasing NMDA activation, according to research. It has also been shown to enhance fear-extinction and prevent the long-term anxiogenic effects of stress, and also to promote hippocampal neurogenesis.
CBD is available in a variety forms, such as drops under the tongue or vapes, drinks, and vitamin gummies. One product that many people recommend is Aspen Green Calm Organic CBD Oil that has a lemon flavor and is U.S. Department of Agriculture certified organic. You can apply the coupon code HEALTHLINE to receive 20% off your purchase. The company uses supercritical CO2 extraction to ensure purity and adds the extracts of chamomile and Ashwagandha for additional beneficial calming effects.
8. B vitamins
Vitamin Bs are essential for regulating mood. B-complex supplements may relieve symptoms of depression and anxiety such as fatigue, irritability and difficulty in concentrating. Vitamin B1 is essential in balancing blood sugar levels, which can affect mood. Vitamin B3 assists the brain to produce serotonin which helps reduce anxiety levels. Vitamin B5 can support the adrenal glands and reduce stress levels.
Vitamin B12 and folic acid help balance depression. Vitamin D is vital to regulate mood and the nervous system. In a study that was published in 2022, individuals who consumed a lot of B vitamins had less anxiety.
Kava and Passionflower are two herbs that have been proven to decrease anxiety. Valerian root's roots, which contain compounds called Terpenes which act as natural sedatives and help to reduce anxiety. Lavender essential oil (LEO) has the chemical linalyl acetate that has a relaxing effect on GABA receptors in the brain.
9. Diet
Healthy eating is crucial to reduce anxiety. Research suggests that eating nutrient-rich foods may help alleviate anxiety symptoms in certain people. Fish that are fatty, like salmon, mackerel, and sardines, are rich in omega-3 fatty acids. They have been proven to improve mood by reducing inflammation and controlling neurotransmitters. Adding eggs, pumpkin seeds, and turmeric to your diet may also be beneficial. Eggs are rich in tryptophan, which is an amino acid that assists in create serotonin, a chemical found in the brain that improves mood and eases anxiety.
Engaging regularly in exercise and in meditation and relaxation techniques are also helpful. Stress can be reduced through CAM treatments such as acupuncture, yoga and meditation. There is some preliminary evidence that dietary changes like removing alcohol and caffeine, can also aid in reducing anxiety. These natural remedies can be used as a complement to other treatment methods suggested by your physician. However, they should not be considered a substitute for medication or therapy.