Natural Anxiety Treatments
Many people suffering from anxiety find natural methods for alleviating symptoms. These include exercises or hypnotherapy, herbal treatments and meditation. However, they must be discussed with a doctor before being used.
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-boosting chemicals that can help you stay away from worrying thoughts. Find a sport or activity you like and incorporate it into your routine.
If you're worried about being with other people, you might consider having a workout buddy, or going to an exercise class for groups. You can hold each other accountable for exercising and stay motivated.
You can boost your mood by making some dietary changes. A balanced, high-quality diet is crucial for mental health. Eliminating sugar and refined carbohydrates can ease anxiety by stabilizing blood sugar levels, reducing moodiness and stopping fatigue.
2. Hypnotherapy
Hypnotherapy, a potent anxiety treatment that is free of drugs, assists people to change their negative thoughts and beliefs. It also promotes relaxation, healthy coping strategies and a positive attitude.
Hypnosis is a state of deep relaxation and focus where the therapist assists you in accessing your subconscious mind to address underlying issues. This isn't the same as a trance-like sleep state. Some people notice a difference immediately. It's possible that one session can be enough for some, but for many it's an entire series of sessions and recordings that can help them begin to feel a change.
Hypnosis is a powerful treatment for anxiety as it addresses the root causes of the disorder, which is irrational anxious thoughts and beliefs that are negative, as well as unhelpful coping strategies. Hypnosis, in conjunction 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 to reduce fear in stressful situations, learn to relax, and more.
3. Acupuncture
While many believe that the benefits of acupuncture are limited to physical ailments but it can also help with mental health issues, such as anxiety. In fact, research has found that acupuncture is more effective than certain medications in relieving symptoms of anxiety.
Acupuncture stimulates the nerves and tissue connections, which causes the body to release pain-reducing hormones and neurotransmitters. These chemicals can ease anxiety symptoms and the physical sensations that usually accompany them, like an unsettling stomach or headache.
Essential oil of lavender (LEO) has chemical compounds called terpenes, which are known to have a relaxing effect. In a 2017 review article, it was found that lavender extract could be effective at decreasing anxiety disorders. This is particularly applicable when it is used on a short-term basis. Lavender is a great herb to relax the nervous system by rubbing it on the wrists, neck, or temples. You can also add lavender to your bath or inhale it with a diffuser at work or at home.
4.
Meditation is a technique that can aid in relaxation and reducing stress. It can help you sleep better and increase your productivity in the workplace or at home. Consider getting a friend or a family member who suffers anxiety to try this natural anxiety treatment.
A recent study found that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains respond to stressful situations. It also helps us create strategies for coping when we're experiencing anxiety.
However it is important to note that this study was not a standard double-blind placebo controlled trial similar to studies on psychotherapy. This is why more studies are required to determine the exact effect of meditation on anxiety-related symptoms. Lavender essential oil (LEO) has calming effects and contains a number of chemicals that may alter the chemical receptors in the brain to ease anxiety.
5. Yoga
Anxiety is the body's natural response to stress. anxiety treatment at home is part of its "fight or run" response. It helps you stay alert and focused to stay away from danger If it becomes persistent or overwhelming, it could result in anxiety disorders such as PTSD and OCD.
Getting adequate sleep, practicing mindfulness meditation, and taking herbal supplements can all help to ease stress. Chamomile is a great herb to try to reduce anxiety since it has a mild and relaxing effect on the nervous system. You can try massaging the oil of chamomile onto your temples, or inhaling the scent to relax your mind and body.
Yoga is another natural treatment for anxiety that has been shown to be effective. A recent study examined the effectiveness of the use of yoga and cognitive behavioral therapy for those suffering from generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups saw significant reductions in symptoms, but the improvements were more pronounced for those who were receiving yoga as a treatment.
6. Supplements
Many people suffering from anxiety prefer natural remedies to prescription medications, which can have serious side-effects. Supplements for the diet, such as chamomile and lavender along with omega-3 fatty acids can be beneficial. Herbs like kava root and valerian can also be used to alleviate symptoms.
Gamma aminobutryic (GABA) is an ingredient that promotes relaxation and has been proven to decrease stress. Another ingredient is inositol. It has been shown to reduce the activity of nerve cells involved in obsessive-compulsive and panic disorders.
Valerian root has been used in teas and tinctures for centuries to treat anxiety, stress and sleep. It has been discovered to reduce nervousness and enhance sleep quality. The active ingredients could increase the amount of inhibitory neurotransmitter GABA, which has a calming effect.
Essential oils can be an excellent method to reduce stress and anxiety by simply inhaling the scent. 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 nonpsychoactive compound which may help to alleviate anxiety. It is able to balance the stress response system, and creating the healthy fight or flight response. CBD oil has been found to reduce anxiety and encourage sleep.
CBD could be an anti-anxiety natural by stimulating serotonin, thereby increasing GABA levels and reducing NMDA activation according to research. CBD has been proven to reduce fear, prevent long-term stress-induced anxiogenesis, and promote hippocampal neurons.
CBD is available in a variety forms, including drops that can be ingested under the tongue, drinks, vapes, and vitamin Gummies. One product that many people recommend is Aspen Green Calm Organic CBD Oil, which has lemon flavors and is U.S. Department of Agriculture certified organic. You can apply the coupon code Healthline to save 20% off your purchase. The company employs supercritical CO2 extraction to ensure purity and blends it with chamomile extract and Ashwagandha extract to provide additional relaxing benefits.
8. B vitamins
Vitamin Bs are vital for mood regulation. Supplementing with B complex can alleviate symptoms associated with anxiety and depression, including the symptoms of irritability, fatigue, and trouble concentration. Vitamin B1 helps regulate blood sugar levels, which can affect mood. Vitamin B3 can help the brain produce serotonin which reduces anxiety. Vitamin B5 can support the adrenal glands, and reduce stress.
Folic acid and Vitamin B12 help balance out depression and vitamin D is essential in managing the nervous system and mood. A study published in 2022 showed that people who took an ample dose of B vitamins experienced less anxiety.
Kava and Passionflower are two natural remedies that have been proven to reduce anxiety. Valerian root which is rich in compounds known as terpenes, works as a natural sedative, and can help reduce anxiety. Lavender essential oil (LEO) is an ingredient called linalyl Acetate that has a relaxing effect on GABA receptors in the brain.
9. Diet
Healthy eating is important to reduce anxiety. Studies show that eating nutrient-rich foods may help alleviate anxiety symptoms in certain people. Fish with high fat content such as salmon, mackerel and sardines are rich in Omega-3 fatty acids which has been found to improve mood through reduction of inflammation and regulation of neurotransmitters. The addition of 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, a chemical that improves mood and reduces stress.
Regular exercise and engaging in relaxation and meditation can also be beneficial. Certain CAM therapies, like acupuncture and yoga, have been proven to reduce stress. Some preliminary research suggests that changes to your diet, such as removing caffeine and alcohol from the diet, can help reduce anxiety. These natural treatments can be a great complement to other treatment methods that your doctor may recommend. They are not substitutes for medications or therapy.