Natural Anxiety Treatments
Many people with anxiety find natural methods to ease their symptoms. These may include exercise, hypnotherapy, herbal remedies and meditation. However, they must be discussed with a physician before they are used.
Herbal supplements can help reduce cortisol, the stress hormone. They can also help with anxiety and sleep problems.
1. Exercise
Exercise can reduce anxiety in many people. Research has shown that exercise releases natural mood-boosting chemicals that distract you from anxious thoughts. Try to incorporate exercise into your daily routine daily and find an activity that makes you feel good.
If you are worried about being around people then find a fitness partner or sign up for a group fitness course. You can make each other accountable to exercise and stay motivated.
You can improve your mood by making some dietary changes. A high-quality, balanced diet is essential for mental health. Avoiding refined sugars and carbs can reduce anxiety by stabilizing blood sugar levels, reducing moodiness and stopping fatigue.
2. Hypnotherapy
Hypnotherapy, a powerful anxiety treatment that is free of drugs, assists people to reframe negative thoughts and beliefs. It also promotes relaxation, healthy coping mechanisms and a positive outlook.
Hypnosis is a deep state of relaxation and concentration that allows the therapist to access your subconscious mind to deal with the root of your issues. It is not the equivalent of a trance-like state. Some people notice a shift immediately. One session may suffice for some however many will require several sessions or hypnotherapy tapes to begin to notice a difference.
Hypnosis can be a successful treatment for anxiety as it targets the root cause of the disorder - unfounded anxious thoughts, negative beliefs, and ineffective strategies for coping. Together with cognitive-behavioral therapy (CBT) it can aid individuals in managing anxiety and ease symptoms. CBT, for example, teaches people to identify and challenge irrational thinking utilize exposure techniques in fearful situations, learn to relax, and many more.
3. Acupuncture
Many people believe that acupuncture can only help with physical illnesses, but it can also aid in mental health issues, such as anxiety. Studies have found that acupuncture is more effective than other medications in reducing the symptoms of anxiety.
Acupuncture is a method of stimulating nerves and tissue connection sites which trigger the body to produce pain-reducing hormones and neurotransmitters. These chemicals can reduce anxiety symptoms as well as the physical sensations that they usually bring like an upset stomach or headache.
Lavender essential oils (LEO) contain chemical compounds called Terpenes that provide a soothing effect. A 2017 review article found that lavender extract can be effective in reducing effects of anxiety disorders, especially when taken for a short time. It is simple to use and can be rubbed into the wrists, neck or temples to soothe the nervous system. You can also add lavender to your bath or inhale it by using diffusers at home or at work.
4. Meditation
Meditation is a technique that can help you relax and reduce stress. It can also aid in sleeping better, and boost your productivity at the workplace or at home. If you know someone in your family who suffers from anxiety, take them on a journey to try this natural remedy for anxiety.
A recent study found that mindfulness meditation can reduce anxiety symptoms by altering the way our brains respond to stressful situations. It can also help us develop helpful coping strategies when we're experiencing anxiety.
However, it is crucial to understand that this study is not a traditional double-blind placebo controlled experiment, similar to studies of psychotherapy. This is why further studies are required to determine the exact effect of meditation on anxiety-related symptoms. Lavender essential oil (LEO) is a calming oil and is a source of chemicals that may alter the chemical receptors in the brain, which relieve anxiety.
5. Yoga
Anxiety is the body's natural reaction to stress. It is part of the "fight or flee" response. health anxiety treatment can help you stay vigilant and motivated to avoid danger, but if it becomes persistent or overwhelming, it could lead to anxiety disorders like PTSD and OCD.
A good night's sleep, practicing mindfulness meditation and taking herbal supplements can help to ease stress. Chamomile is a great remedy for anxiety because it has a gentle and relaxing effect on the nervous system. You can try massaging the oil of chamomile on your temples, or inhaling the scent to relax your body and mind.
Yoga is another natural treatment for anxiety that has been proven to be effective. A recent study examined the effectiveness of the use of yoga and cognitive behavioral therapy for people suffering from generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups saw significant reductions in symptoms. However, the improvements were greater in those who received the yoga treatment.
6. Supplements
Many people suffering from anxiety seek natural treatments to relieve symptoms, as opposed to prescription medications that can have serious side effects. Dietary supplements like chamomile and lavender and omega-3 fatty acid can be helpful. Herbs, like valerian and kava root can also be used to alleviate symptoms.
Gamma aminobutryic (GABA) is an ingredient that helps to relax and has been proven to decrease stress. Inositol is another compound which has been found to reduce nerve cell activity in panic and other disorders.
Valerian root is an herb that has been used for a long time in tinctures and teas to alleviate stress, sleep and anxiety. It has been discovered to decrease anxiety and improve the quality of sleep. The active ingredients can increase the amount inhibitory neurotransmitter GABA which has a calming impact.
Essential oils can be a great way to relieve anxiety and stress 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 chemical that is not psychoactive that may help ease anxiety. It helps to regulate your stress response system and helping develop a healthy fight or flight response. CBD oil has been proven to reduce anxiety and induce sleep.
Research suggests that CBD may be a natural anti-anxiolytic by promoting serotonin production and increasing GABA levels, and reducing NMDA receptor activation. It has been shown to increase fear extinction and prevent the long-term effects of stress-induced anxiety and boost hippocampal neurons.
There are many ways to get CBD in a variety of forms, such as drops under the tongue, drinks, vape products and vitamin gummies. Aspen Green Calm Organic CBD Oil is a product that is highly recommended. It has a lemon flavor and is certified organic by the U.S. Department of Agriculture. You can apply the coupon code Healthline to save 20% off your order. The company uses supercritical CO2 extraction to ensure purity. It adds Ashwagandha extract and chamomile extract to provide additional relaxing benefits.
8. B vitamins
Vitamin Bs are vital for mood regulation. Supplementation with B complex can aid in relieving symptoms of depression and anxiety, such as the symptoms of irritability, fatigue and difficulty concentrating. Vitamin B1 is crucial in balancing blood sugar levels, which can affect mood. Vitamin B3 can help the brain produce serotonin which can help reduce anxiety. Vitamin B5 can help support the adrenal glands, and reduce stress.
Vitamin B12 and folic acid help balance depression. Vitamin D is vital to regulate mood and the nervous system. A study published in 2022 revealed that those who consumed a large dose of B vitamins reported less anxiety.
Certain herbal remedies have been proven to be effective in reducing anxiety, including passionflower and kava. Valerian root's roots, which contain Terpenes-like compounds that act as natural sedatives and help to reduce anxiety. Lavender essential oil (LEO) is a chemical called linalyl acetate that has a relaxing effect on GABA receptors in the brain.
9. Diet
Healthy eating is important for managing anxiety. Research suggests that eating nutrient-rich foods can ease anxiety symptoms in certain people. Fatty fish such as salmon, mackerel and sardines are high in Omega-3 fatty acids, which has been found to improve mood by reduction of inflammation and regulation of neurotransmitters. Adding eggs, pumpkin seeds and turmeric to your diet could also be beneficial. Eggs are a rich source of tryptophan, an amino acid that assists in create serotonin, which is a chemical in the brain that improves mood and reduces anxiety.
Relaxation, meditation, and exercise techniques can also prove beneficial. Stress can be reduced by CAM treatments such as yoga, acupuncture, and meditation. There is evidence that suggests that diet changes including a reduction in alcohol and caffeine, can aid in reducing anxiety. These natural treatments are a great addition to other treatment options that your doctor might recommend. Nevertheless, they should not be considered as a substitute for medication or therapy.