Natural Anxiety Treatments
Many people suffering from anxiety discover natural remedies to ease their symptoms. These include hypnotherapy, meditation and herbal remedies. Before using these methods however, it's best to consult a doctor.
Herbal supplements can reduce cortisol, a stress hormone. They can also aid in reducing insomnia and anxiety.
1. Exercise
Exercise can help reduce anxiety in many people. Research has shown that exercise releases natural mood-boosting chemicals and can keep you from worrying. Try to include exercise into your routine every day and find something that makes you feel relaxed.
If you're worried about being around other people, consider finding a workout buddy or attending an exercise class for groups. This way, you'll be able to keep each other accountable and become more motivated to exercise.
Apart from exercising, you can also boost your mood by making lifestyle changes. A healthy diet is vital for mental health, and staying clear of sugar and refined carbs can help lower anxiety levels by stabilizing your blood sugar levels, decreasing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy, a potent drug-free anxiety treatment, helps people to change their negative thoughts and beliefs. It also helps to relax and healthy coping strategies.
Hypnosis is a deep state of relaxation and concentration that allows the therapist to access your subconscious mind to resolve the underlying issues. This is different than the trance-like state that is associated with sleep. Some people notice a difference right away. It's possible that one session suffices for certain people, but for others it's an entire series of sessions and recordings that allow them to begin to feel a change.
Hypnosis is an effective treatment for anxiety because it addresses the root causes of the disorder, like negative thoughts, irrational thinking or unhelpful coping strategies. Hypnosis, in conjunction with cognitive-behavioral therapy (CBT), can assist individuals in reducing anxiety symptoms and manage anxiety. For instance, CBT teaches individuals to identify and confront irrational thinking, use exposure techniques to confront stressful situations, and to learn to relax.
3. Acupuncture
While many people think that Acupuncture is only effective for physical conditions, it can also help with mental health issues, such as anxiety. treatment for generalized anxiety have demonstrated that acupuncture can be more effective than certain medications in relieving symptoms of anxiety.
Acupuncture works by stimulating nerves and tissue connection sites which trigger the body to produce pain-reducing hormones and neurotransmitters. These chemicals can ease anxiety symptoms, and the physical sensations that usually accompany them, such as a churning feeling in the stomach or headache.
Lavender essential oils (LEO) contain Terpenes, chemical compounds that are known to provide a soothing effect. In a review article from 2017 in the journal, it was concluded that lavender extract may be effective in helping to reduce anxiety. This is especially relevant when it is taken on a short-term basis. Lavender extract can be used to soothe the nervous system by applying it to the neck, wrists, or temples. You can also add lavender to your bath or inhale it by using a diffuser at home or at work.
4. Meditation
Meditation is a technique that can aid in relaxation and reducing stress. It can also aid in sleeping better, and improve your performance at the workplace or at home. If you have a friend or family member who suffers from anxiety issues, consider getting them to try this natural cure for anxiety.
Recent research has shown that mindfulness meditation can decrease anxiety symptoms by altering how our brains respond to stressful situations. It can also help develop ways to cope when we are experiencing anxiety.
However, it is important to note that this study is not a traditional double-blind placebo controlled study, similar to studies of psychotherapy. More research is needed to determine the precise effects of meditation on anxiety-related symptoms. Lavender essential oil (LEO) has calming properties and contains a number of chemicals that alter the chemical receptors in the brain to relieve anxiety.
5. Yoga
Anxiety is a natural response to stress, and is part of the body's "fight or flight" response. It can help you stay alert and focused to stay away from danger, but if it becomes chronic or overwhelming, it may cause anxiety disorders such as PTSD and OCD.
Stress can be lessened by getting enough rest, practicing mindfulness and taking herbal supplements. Chamomile is a wonderful remedy for anxiety as it has a gentle and relaxing effect on the nervous system. You can try massaging chamomile oil on your temples or inhaling the scent to relax your body and mind.
Yoga is a natural remedy that has been proven to be effective in treating anxiety. In a recent study, cognitive behavioral therapy was compared with yoga for people with generalized anxiety disorder. The results revealed that both CBT and yoga groups experienced significant reductions in symptoms. However the improvements were more noticeable in those who received the yoga treatment.
6. Supplements
Many people with anxiety opt for natural remedies over prescription medications, which may have serious side-effects. Supplements for the diet, such as chamomile, lavender and omega-3 fatty acids may be helpful. Herbs like valerian and kava root can also be used to ease symptoms.
One supplement that has been found to decrease anxiety is gamma aminobutryic acids (GABA) which has been proven to promote relaxation. Inositol is a different compound that has been shown to reduce the activity of nerve cells in panic and other disorders.
Valerian root is a herb that has been used for many centuries in teas and tinctures to alleviate stress, sleep and anxiety. It has been shown to reduce anxiety and improve the quality of sleep. The active ingredients in it can boost the amount of inhibitory neurotransmitter GABA that has a relaxing effect.
Aromatherapy is a great way of relieving stress and anxiety. You can add the oils to a diffuser, or mix them with the carrier and apply it directly on your skin.
7. CBD oil
CBD is a non-psychoactive substance that may help reduce anxiety. It helps by balancing your stress response system and assisting you to create a healthy fight-or-flight response. CBD oil has been shown to reduce insomnia and anxiety.
CBD could act as an anti-anxiety natural by promoting serotonin, increasing GABA levels and reducing NMDA activation according to research. It has been shown to increase fear extinction, prevent long-term stress-induced anxiogenesis and boost hippocampal neurons.
CBD is available in a variety of forms, such as drops that are sucked into the mouth, vapes, drinks, 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. Use the code HEALTHLINE to receive 20% off your purchase. The company utilizes supercritical CO2 extraction to ensure purity. The company adds the extracts of chamomile and Ashwagandha to provide additional relaxing benefits.
8. B vitamins
Vitamin Bs are vital in regulating mood. B-complex supplements can ease symptoms of anxiety and depression like irritability, fatigue and trouble concentrating. Vitamin B1 is crucial for balancing blood sugar levels, which can affect mood. Vitamin B3 can help the brain produce serotonin which can reduce anxiety. Vitamin B5 helps to support the adrenal glands, which could relieve stress and depressive mood.
Vitamin B12 and folic acid aid in balancing depression. Vitamin D is vital for regulating mood and the nervous system. A study published in 2022 showed that people who took a high dose of B vitamins had less anxiety.
Certain herbal remedies have been proven to be effective in reducing anxiety, including passionflower and Kava. Valerian root is a plant that contains compounds known as terpenes, works as a natural sedative and can reduce anxiety. Essential oils of lavender (LEO) contain the chemical linalyl-acetate, which has a relaxing effect on GABA receptors.
9. Diet
A healthy diet is an important aspect of managing anxiety. Studies have shown that eating nutrient rich foods can help ease anxiety symptoms in some people. Fish that are fatty, like mackerel, salmon and sardines are high in Omega-3 fatty acids which has been found to improve mood by decreasing inflammation and regulating neurotransmitters. In addition, adding foods to your diet such as eggs, pumpkin seeds and turmeric are beneficial. Eggs contain tryptophan, an amino acid that assists in create serotonin, a chemical found in the brain that increases mood and eases anxiety.
Exercise, meditation and relaxation techniques can also be beneficial. Stress can be decreased through CAM treatments such as yoga, acupuncture, and meditation. There is some evidence that suggests that diet changes, such as eliminating caffeine and alcohol, can also help alleviate anxiety. These natural remedies can be used as a complement to other treatment methods suggested by your doctor. However, they shouldn't be considered a substitute for medication or therapy.