Natural Anxiety Treatments
Many people with anxiety find natural solutions to relieve symptoms. These include hypnotherapy, meditation, and herbal remedies. Before using them however, it is best to consult a doctor.
Herbal supplements can help reduce the stress hormone cortisol. They can also help with sleep problems and anxiety.
1. Exercise
For many people, exercise can reduce anxiety. Exercise releases mood-boosting chemicals that can distract you from thoughts of anxiety. Try to incorporate anxiety treatment natural into your daily routine every day and find something that makes you feel happy.
If you're worried about being with other people, think about having a workout buddy, or joining an exercise class for groups. This way, you'll be able to keep each other accountable and be more motivated to exercise.
You can boost your mood by making dietary changes. A healthy diet is vital for mental well-being, and avoiding sugar and refined carbohydrates can help lower anxiety levels by stabilizing your blood sugar levels, reducing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy is an effective, 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 attitude.
Hypnosis is a state of deep relaxation and focus where the therapist can help you access your subconscious mind to address the root causes. It is not the same as a trance-like sleep state. Some people notice a change immediately. One session might suffice for some however many will require a series of sessions or tapes of hypnotherapy to begin to notice a difference.
Hypnosis is an effective treatment for anxiety, as it addresses the root cause of anxiety, which include negative beliefs, irrational thoughts, or unhelpful coping mechanisms. Hypnosis, when combined with cognitive-behavioral therapy (CBT) can assist individuals in reducing anxiety symptoms and manage anxiety. CBT, for example, teaches people to identify and challenge irrational thoughts utilize techniques of exposure in stressful situations, learn to relax, and many more.
3. Acupuncture
While many people think that Acupuncture is only effective for physical ailments it can also assist with mental health issues, like anxiety. Studies have proven that acupuncture can be as effective as some medications at treating anxiety symptoms.
Acupuncture stimulates tissues and nerves which trigger the body to produce pain-reducing neurotransmitters and hormones. These chemicals can ease anxiety symptoms, and also the physical sensations that often accompany them, like an agitated stomach or headache.
Essential oils of lavender (LEO) contain Terpenes, chemical compounds that are known to have a soothing effect. A review published in 2017 concluded that lavender extract can be effective in reducing the effects of anxiety disorders, especially when taken for a short time. Lavender is a great herb 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 through diffusers at home or at work.
4.
Meditation is a practice that can help you learn to relax and lower your stress levels. In addition it can aid in sleeping better and boost your productivity at work or at home. If you have a friend or family member who suffers from anxiety, think about inviting them to try this natural treatment for anxiety.
A recent study showed that mindfulness meditation can reduce anxiety symptoms by altering the way our brains respond to stressful situations. It can also help develop ways to cope when we are experiencing anxiety.
However, it is important to remember that this research was not a traditional double-blind placebo controlled trial like studies of psychotherapy. Further research is needed to determine the exact effects of meditation on anxiety symptoms. Essential oils of lavender (LEO) can have calming effects. They are a mixture of chemicals that can affect the chemical receptors in your brain to relieve 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 focused and alert, but if anxiety becomes chronic or overwhelming, it can result in anxiety disorder like PTSD and OCD.
Sleeping enough, doing mindfulness meditation and taking herbal supplements can all contribute to ease stress. Chamomile is a great remedy for anxiety as it has a mild and relaxing effect on the nervous system. You can massage the essential oil of chamomile onto your temples, or simply inhale the scent and relax your mind and body.
Yoga is another natural treatment for anxiety that has been shown to be effective. A recent study looked at the comparison 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 participants experienced significant reductions in symptoms. However, the improvements were greater among those who received the yoga intervention.
6. Supplements
Many people with anxiety seek natural treatments to relieve symptoms, in contrast to prescription drugs that could cause serious adverse negative side adverse effects. Dietary supplements such as chamomile or lavender and omega-3 fatty acids are helpful. Herbs like valerian or Kava root are also utilized to alleviate symptoms.
One supplement that has been found to reduce anxiety is gamma aminobutryic acid (GABA) which is a stimulant of relaxation. Another compound is inositol. It has been shown to reduce the activity of nerve cells involved in panic and obsessive-compulsive disorders.
Valerian root has been used in teas and tinctures for centuries to treat anxiety and stress as well as sleep. It has been found to reduce nervousness and enhance sleep quality. The active ingredients in it can boost the amount inhibitory neurotransmitter GABA which has a calming affect.
Essential oils are an excellent method to reduce anxiety and stress by 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 substance that can help reduce anxiety. It helps by balancing your stress response system and helping create a healthy fight-or-flight response. CBD oil has been shown to decrease anxiety and promote sleep.
Research suggests that CBD may act as a natural anxiolytic by stimulating serotonin levels, increasing GABA levels, and decreasing NMDA receptor activation. CBD has also been proven to enhance fear-extinction and reduce the long-term anxiogenic effects caused by stress, and also to promote hippocampal neurogenesis.
You can find CBD in various forms, such as drops that are sucked into the tongue, drinks, vape products as well as vitamin Gummies. Aspen Green Calm Organic CBD Oil is an item which is highly recommended. It has a lemon taste and is certified organic by the U.S. Department of Agriculture. You can use the code Healthline to save 20% off your purchase. The company utilizes supercritical CO2 extraction to ensure purity and adds chamomile extract and Ashwagandha extract for additional beneficial calming effects.
8. B vitamins
Vitamin Bs are essential for mood regulation. B-complex supplements can ease symptoms of depression and anxiety such as fatigue, irritability and trouble concentrating. Vitamin B1 is essential to regulate blood sugar levels, which can impact mood. Vitamin B3 assists the brain to produce serotonin, which can also reduce anxiety levels. Vitamin B5 helps to support the adrenal glands and help reduce stress.
Folic acid and Vitamin B12 help balance out depression, and vitamin D is essential in managing the mood and nervous system. A study published in 2022 found that those who consumed a high dose of B vitamins had less anxiety.
Certain herbal remedies have been proven to be effective in reducing anxiety. These include passionflower and kava. Valerian root is a plant that contains compounds called terpenes, acts as a natural sedative that can reduce anxiety. Essential oils of lavender (LEO) contain a chemical known as linalyl-acetate, which has a relaxing effect on GABA receptors.
9. Diet
A healthy diet is an important part of managing anxiety. Some people can be able to relieve anxiety symptoms by eating food rich in nutrients. Fish that are fatty, like mackerel, salmon, and sardines, have a high content of omega-3 fatty acids that have been proven to improve mood by reducing inflammation and regulating neurotransmitters. Incorporating eggs, pumpkin seeds and turmeric to your diet may also be beneficial. Eggs are a rich source of tryptophan, an amino acid that aids in create serotonin, a chemical found in the brain that improves mood and eases anxiety.
Engaging regularly in exercise and in relaxation and meditation are also beneficial. Some CAM therapies, like yoga and acupuncture have been proven to reduce stress. There is some preliminary evidence that dietary improvement like removing alcohol and caffeine, may also aid in reducing anxiety. These natural remedies are a great addition to other treatment methods that your doctor may recommend. They should not be used as a substitute for medication or therapy.