Natural Anxiety Treatments
Many people who suffer from anxiety find natural ways to alleviate symptoms. These may include exercise, hypnotherapy, herbal remedies and meditation. However, they must be discussed with a physician before being used.
Herbal supplements can reduce the stress hormone cortisol. They can also aid in reducing anxiety and sleep problems.
1. Exercise
For many people, exercising can reduce anxiety. Exercise releases mood-enhancing chemicals that can distract you from anxious thoughts. Try to incorporate exercise into your daily routine every day and find an activity that makes you feel happy.
If you're worried about being with other people, think about finding a workout buddy or joining an exercise class for groups. You can hold each other accountable for exercising and keep yourself motivated.
Aside from exercise, you can also boost your mood by making lifestyle changes. A balanced, high-quality diet is crucial for mental well-being. Avoiding refined sugars and carbs can help reduce anxiety by stabilizing blood sugar levels, reducing moodiness and stopping fatigue.
2. Hypnotherapy
Hypnotherapy is a powerful and drug-free treatment for anxiety that assists people to change their negative beliefs and thoughts. It also promotes relaxation, healthy coping mechanisms and a positive outlook.
Hypnosis is a state of deep relaxation and focus where the therapist helps you access your subconscious mind to address the root causes. It is not the same as a trance-like sleep state. Some people feel a change immediately. One session might suffice for some, but many need several sessions or hypnotherapy tapes to start noticing a difference.
Hypnosis is a powerful treatment for anxiety as it targets the root cause of the disorder, which is anxiety-related thoughts that are not rational negative beliefs, irrational thoughts, and unhelpful coping strategies. Hypnosis, along with cognitive-behavioral therapy (CBT) can help people reduce anxiety symptoms and manage anxiety. For instance, CBT teaches individuals to identify and challenge irrational thoughts and use techniques of exposure to confront difficult situations, and also learn to relax.
3. Acupuncture
Many people believe that acupuncture will only treat physical conditions however, it can also aid in mental health issues like anxiety. Studies have found that acupuncture is more than as effective as certain medications in relieving symptoms of anxiety.
Acupuncture stimulates nerves and tissue connections, which prompts the body to release pain relieving hormones and neurotransmitters. These chemicals can help reduce anxiety symptoms as well as the physical sensations that usually accompany them, such as an unsettling stomach or headache.
Lavender essential oils (LEO) contain chemical compounds called Terpenes which are believed to have a soothing effect. In a review article from 2017 it was discovered that lavender extract may be effective at reducing anxiety disorders. This is especially relevant when it is taken on the short-term. Lavender extract can be used to calm the nervous systems by rubbing it onto the neck, wrists, or temples. It is possible to add lavender to a bath or inhale it at home or at work.
4.
Meditation is a technique that helps you learn to relax and lower your stress levels. It can aid in sleeping better, and boost your productivity at the workplace or at home. Think about inviting your friend or family member suffering from anxiety to try this natural treatment for anxiety.
A recent study found that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains react to stressful situations. It also helps develop coping mechanisms when we experience anxiety.
However, it is important to remember that this research was not a standard double-blind placebo controlled study similar to studies on psychotherapy. More research is needed to establish the exact effects of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming effects and contains a variety of chemicals that may affect chemical receptors in the brain, which relieve anxiety.
5. Yoga
Anxiety is a natural reaction to stress and is a part of the body's "fight or flight" response. It can help you stay vigilant and focused to stay away from danger, but if it becomes chronic or overwhelming, it can cause anxiety disorders such as PTSD and OCD.
Getting adequate sleep, practicing mindfulness meditation and taking herbal supplements can all contribute in reducing stress. Chamomile has a relaxing and soothing effect on the nervous system. It is an excellent herb to treat anxiety. You can apply the essential oil of chamomile on your temples, or simply inhale the scent to relax your mind and body.
Yoga is a natural remedy for anxiety that has been shown to be effective. In a recent study, cognitive behavioral therapy was compared with yoga for people with generalized anxiety disorder. The results showed that both CBT and yoga participants experienced significant decreases in their symptoms. However the improvements were more noticeable in those who received the yoga intervention.
6. Supplements
Many people with anxiety seek natural treatments to relieve symptoms, as opposed to prescription medications that may have serious negative side effects. Dietary supplements like chamomile and lavender along with omega-3 fatty acids are helpful. Herbs like valerian and Kava root are also utilized to alleviate symptoms.
Gamma aminobutryic (GABA) is an ingredient that helps to relax and has been found to reduce stress. Inositol is a different compound that has been proven to reduce the activity of nerve cells in panic disorders and other ones.
Valerian root has been used in teas and tinctures for centuries to treat anxiety and stress as well as sleep. It has been proven to decrease nervousness and improve the quality of sleep. The active ingredients could increase the amount inhibitory neurotransmitter GABA that has a calming effect.
Essential oils can be a great way to relieve stress and anxiety by simply inhaling the aroma. You can add them to a diffuser or mix with a carrier and apply directly on your skin.
7. CBD oil
CBD is a non-psychoactive compound which may help to ease anxiety. It helps by balancing your stress response system and helping in establishing a healthy fight-or-flight reaction. CBD oil has been found to reduce anxiety and encourage sleep.
Research suggests that CBD can be a natural anxiolytic by stimulating serotonin levels and thereby increasing GABA levels, and reducing NMDA receptor activation. It has also been demonstrated to enhance fear-extinction, prevent the long-term anxiogenic effects caused by stress, and boost hippocampal neurogenesis.
CBD is available in a variety of 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 use the code Healthline to save 20% off your order. The company utilizes supercritical CO2 extraction to ensure purity. It adds Ashwagandha extract and chamomile extract to provide additional relaxing benefits.
8. B vitamins
Vitamin Bs are crucial to mood regulation. B-complex supplements may relieve symptoms of depression and anxiety like irritability, fatigue and trouble concentrating. Vitamin B1 is essential to regulate blood sugar levels, which can affect mood. Vitamin B3 helps the brain to produce serotonin which can help reduce anxiety. Vitamin B5 assists the adrenal glands, which could relieve stress and depressive mood.
Vitamin B12 and folic acid help balance depression. Vitamin D is essential in regulating mood and the nervous system. A study published in 2022 showed that people who took a high dose of B vitamins experienced less anxiety.
Kava and Passionflower are two natural remedies that have been proven to decrease anxiety. Valerian root's roots, which contain compounds called Terpenes that act as 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
A healthy diet is an important element in managing anxiety. Some people can get relief from anxiety-related symptoms by eating foods rich in nutrients. Fatty fish like mackerel, salmon and sardines are rich in Omega-3 fatty acids which has been shown to improve mood by reduction of inflammation and regulation of neurotransmitters. In treatment for depression and anxiety , adding foods to your diet such as eggs, pumpkin seeds and turmeric are beneficial. Eggs are a rich source of tryptophan, which is an amino acid. This helps to create serotonin in the brain which is a chemical that boosts mood and helps reduce stress.
Relaxation, meditation, and exercise techniques can also be beneficial. Stress can be reduced through CAM treatments such as yoga, acupuncture, and meditation. Some preliminary research suggests that dietary improvements such as eliminating caffeine and alcohol from the diet, may also help to reduce anxiety. These natural treatments can be a great complement to other treatment methods that your doctor may recommend. Nevertheless, they should not be seen as a replacement for treatment or medication.