Natural Anxiety Treatments
Many people suffering from anxiety discover natural remedies to ease their symptoms. These methods can include hypnotherapy, meditation and herbal remedies. However, they must be discussed with a physician before using them.
Herbal supplements can reduce cortisol, the stress hormone. They can also aid in addressing sleep problems and anxiety.
1. Exercise
For many, exercise can reduce anxiety. Studies show that it releases natural mood-enhancing chemicals and can help you to forget about worries. Find an activity that you like and incorporate it into your routine.
If you're worried about being with other people, you might consider getting a workout buddy or going to a group fitness class. You can each hold each other accountable to exercise and stay motivated.
You can improve your mood by making dietary changes. A balanced, healthy diet is essential for mental health. Avoiding refined sugars and carbs can help reduce anxiety by stabilizing blood sugar levels, reducing moodiness, and keeping you from feeling fatigue.
2. Hypnotherapy
Hypnotherapy can be a potent and drug-free treatment for anxiety that assists people reframe negative thoughts and beliefs. It also encourages relaxation, healthy coping mechanisms and a positive outlook.
Hypnosis can be described as a state of deep relaxation and focus where the therapist helps you access your subconscious mind to resolve the root of your issues. This is distinct from the trance-like state that is associated with sleep. Some people feel a change immediately. It's possible that one session can be enough for certain people, but for others it's the combination of sessions and hypnotherapy recordings that help them start to notice a change.
Hypnosis is a powerful treatment for anxiety because it addresses the root cause of the disorder, which is unfounded anxious thoughts, negative beliefs, and unhelpful strategies for coping. Hypnosis, when combined with cognitive-behavioral treatment (CBT), can help people reduce anxiety symptoms and manage anxiety. For instance, CBT teaches individuals to recognize and challenge their irrational thoughts, use exposure techniques to confront difficult situations, and also learn to relax.
3. Acupuncture
Many people believe that acupuncture can only be used to treat physical illnesses but it can also aid in mental health issues like anxiety. Studies have proven that acupuncture is as effective as some medications in treating anxiety-related symptoms.
Acupuncture works by stimulating nerves and tissue connection sites, triggering the body to produce pain-relieving hormones and neurotransmitters. These chemicals can ease anxiety symptoms as well as physical sensations they typically bring, such as the churning stomach and headache.
Essential oil of lavender (LEO) has chemical compounds called terpenes. They are believed to possess an calming effect. A 2017 review article found that lavender extract can be effective in reducing the effects of anxiety disorders, particularly when taken short-term. Lavender is easy to use and can be rubbed into the neck, wrists or temples to calm the nervous system. You can also add lavender to your bath or inhale it by using a diffuser at home or work.
4. Meditation
Meditation is a method that can aid in relaxation and reducing stress. It can also help you sleep better, and improve your performance at the workplace or at home. If you have a friend or family member who suffers from anxiety, consider getting them to try this natural treatment for anxiety.
Recent research has shown that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains respond to stressful situations. It can also help us develop helpful coping strategies when we are experiencing anxiety.
However, it is crucial to understand that this study was not a typical double-blind placebo controlled experiment, similar to studies of psychotherapy. This is why further research is required to establish the exact effects of meditation on anxiety-related symptoms. Lavender essential oils (LEO) are calming in nature. They contain a variety of chemicals that may alter the chemical receptors in your brain to ease anxiety.
5. Yoga
Anxiety is a natural response to stress and is part of the body's "fight or fight" reaction. It can help you stay vigilant and focused to stay away from danger If it becomes chronic or overwhelming, it could cause anxiety disorders such as PTSD and OCD.
A good night's sleep, practicing mindfulness meditation, and taking herbal supplements can all help to ease stress. Chamomile is a wonderful remedy 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 inhale the scent to calm both your mind and your body.
Yoga is a natural therapy that has shown to be effective for anxiety. In a recent study cognitive behavioral therapy was compared with yoga for those suffering from generalized anxiety disorder. The results showed that both the CBT and yoga groups experienced significant reductions in symptoms, however the improvement was greater for those who were receiving yoga as a treatment.
6. Supplements
Many people with anxiety opt for natural treatments over prescription medications, which can have serious side-effects. Dietary supplements such as lavender, chamomile, and omega-3 fatty acids can be helpful. Herbs such as valerian and kava root can also be used to treat symptoms.
One supplement that has been proven to decrease anxiety is gamma aminobutryic acid (GABA) which has been proven to promote relaxation. Inositol is a different compound that has been shown to reduce nerve cell activity in panic disorders and other ones.
Valerian root has been used in tinctures and teas for centuries to help with anxiety, stress and sleep. It has been discovered to reduce nervousness and enhance the quality of sleep. The active ingredients can increase the amount of inhibitory neurotransmitter GABA which can have a calming effect.
Essential oils are a great way to relieve stress and anxiety by simply inhaling the scent. They can be added to a diffuser or mixed with a carrier oil, and applied directly to the skin.
7. CBD oil
CBD is a non-psychoactive compound that can help ease anxiety. It helps by balancing the stress response system and creating the healthy fight or flight response. CBD oil has been found to reduce anxiety and insomnia.
Research suggests that CBD can act as a natural anxiolytic by stimulating serotonin production and thereby increasing GABA levels, and decreasing NMDA receptor activation. CBD has been found to increase fear extinction and prevent the long-term effects of stress-induced anxiety, and promote hippocampal neurons.
CBD is available in a variety of forms, including drops under the tongue or vapes, drinks, and vitamin Gummies. One product that a lot of people recommend is Aspen Green Calm Organic CBD Oil, which has lemon-flavored flavor and is U.S. Department of Agriculture certified organic. Use the code HEALTHLINE to get 20% off your order. The company utilizes supercritical CO2 extraction to ensure purity and blends it with chamomile extract and Ashwagandha extract for additional relaxing benefits.
8. B vitamins
Vitamin Bs are crucial to mood regulation. B-complex supplements may relieve symptoms of anxiety and depression such as fatigue, irritability and trouble concentrating. Vitamin B1 helps balance blood sugar levels that can affect mood. Vitamin B3 can help the brain to produce serotonin which can help reduce anxiety. Vitamin B5 helps to support the adrenal glands, which can alleviate stress and a depressive mood.
Folic acid and Vitamin B12 help balance out depression and vitamin D is important for regulating the mood and nervous system. In a study that was published in 2022, people who consumed a lot of B vitamins reported lower anxiety.
Certain herbal remedies have been shown to be effective in reducing anxiety, such as passionflower and Kava. Valerian root, whose roots contain compounds called terpenes. They act as a natural sedative, and can reduce anxiety. Lavender essential oils (LEO) contain the chemical the linalyl-acetate that has a soothing effect on GABA receptors.
9. Diet
Healthy eating is crucial to reduce anxiety. Some people may get relief from anxiety 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 through reduction of inflammation and regulation of neurotransmitters. Additions to your diet such as eggs, pumpkin seeds, and turmeric can be beneficial. Eggs contain 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.
Taking regular exercise and engaging in relaxation and meditation are also helpful. Some CAM treatments, like yoga and acupuncture, have been proven to reduce stress. There is anxiety treatment meds that dietary changes, such as eliminating alcohol and caffeine, may also help alleviate anxiety. These natural remedies can be utilized as a supplement to other treatments recommended by your doctor. They should not be used as substitutes for medications or therapy.