Natural Anxiety Treatments
Many people who suffer from anxiety find natural solutions to relieve symptoms. These techniques include meditation, hypnotherapy and herbal remedies. However, they should be discussed with a doctor before using them.
Herbal supplements can help lower cortisol, a stress hormone. They can also help with anxiety and sleep issues.
1. Exercise
Exercise can ease anxiety in a lot of people. Studies show that it releases natural mood-boosting chemicals that distract you from anxious thoughts. Find a hobby you enjoy and incorporate it into your routine.
If you're worried about being around people and not having a workout partner, you can find one or join a group fitness course. You can each hold each other accountable to exercise and stay motivated.
In addition to exercise it is also possible to boost your mood by making diet changes. A healthy diet is vital for mental health, and staying clear of sugar and refined carbohydrates can help lower anxiety levels by stabilizing blood sugar levels, decreasing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy can be a potent and drug-free treatment for anxiety that helps individuals reframe negative thoughts and beliefs. It also helps promote relaxation, healthy coping mechanisms and a positive mindset.
Hypnosis can be described as a state of deep relaxation and concentration in which the therapist assists you in accessing your subconscious mind to address underlying issues. This is distinct from the trance-like state that is associated with sleep. Some people notice a difference immediately. It's possible that just one session is enough for some, but for the majority of people it's the combination of sessions and hypnotherapy recordings that allow them to begin to notice a shift.
Hypnosis can be a successful treatment for anxiety because it targets the root cause of the disorder, which is anxiety-related thoughts that are not rational and beliefs that are negative, as well as unhelpful strategies for coping. Hypnosis, along with cognitive-behavioral therapy (CBT), can help individuals reduce anxiety symptoms and manage anxiety. CBT, for example helps people recognize and challenge their irrational thinking, use techniques of exposure in stressful situations, learn to relax, and many more.
3. Acupuncture
While many believe that acupuncture is only effective for physical conditions but it can also help with mental health issues like anxiety. In fact, research has shown that acupuncture is more effective than certain medications in relieving symptoms of anxiety.
Acupuncture works by stimulating the tissue connection sites and nerves which trigger the body to produce pain-relieving neurotransmitters and hormones. These chemicals can reduce anxiety symptoms as well as the physical sensations they often accompany like a churning stomach or headache.
Essential oil of lavender (LEO) contains chemical compounds known as terpenes, and are known to have an calm effect. In a review article from 2017 in the journal, it was concluded that lavender extract could be effective at reducing anxiety disorders. This is particularly true when taken on an intermittent basis. Lavender is a great herb to relax the nervous system by applying it to the wrists, necks or temples. You can add lavender to bath water or even diffuse it at work or at home.
4. Meditation
Meditation is a technique that can help you relax and reduce stress. It can help you sleep better, and improve your performance at the workplace or at home. You might want to ask a a family member who suffers anxiety to test this natural anxiety treatment.
Recent research has shown that mindfulness meditation can decrease anxiety symptoms by altering the way our brains respond to stressful situations. It can also help us create strategies for coping in times of anxiety.
However, it is crucial to understand that this research was not a typical double-blind placebo controlled trial, similar to studies of psychotherapy. This is why further research is necessary to determine the exact effect of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming properties and is a source of chemicals that may influence chemical receptors in the brain to ease anxiety.
5. Yoga
Anxiety is a natural reaction to stress, and is part of the body's "fight or fight" reaction. It can help keep you focused and alert, but when anxiety becomes chronic or excessive, it could lead to anxiety disorders like PTSD and OCD.
Stress can be reduced by a good night's sleep as well as practicing mindfulness and taking herbal supplements. Chamomile has a relaxing and gentle effect on the nervous system. It is a great remedy for anxiety. It is possible to massage the essential oil of chamomile on your temples, or inhale the scent and relax both your mind and body.
Yoga is a different natural treatment for anxiety that has been shown to be effective. A recent study looked at the comparison of CBT with yoga for people suffering from generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups saw significant reductions in symptoms, however the improvement was greater for those receiving yoga as a treatment.
6. Supplements
Many people suffering from anxiety seek natural treatments to ease their symptoms, in contrast to prescription medications that may cause serious negative side effects. Dietary supplements like chamomile and lavender and omega-3 fatty acids can be helpful. Herbs such as valerian and Kava root are also utilized to alleviate symptoms.
Gamma aminobutryic (GABA) is an ingredient that promotes relaxation and has been shown to reduce stress. Another compound is inositol, which has been proven to decrease the activity of nerve cells involved in obsessive-compulsive and panic disorders.
Valerian root has been used in tinctures and teas for ages to ease anxiety and stress, as well as sleep. It has been discovered to reduce nervousness and enhance the quality of sleep. Its active ingredients may increase the amount of the inhibitory neurotransmitter GABA that has a calming effect.
Essential oils are a great way to relieve anxiety and stress by simply inhaling the aroma. You can add the oils to a diffuser, or mix with the carrier and apply it directly on your skin.
7. CBD oil
CBD is a non-psychoactive compound that may help alleviate anxiety. It is able to balance the stress response system and triggering a healthy fight or flight response. CBD oil has been shown to reduce anxiety and induce sleep.
CBD could act as an anti-anxiety drug that is natural, encouraging serotonin production, increasing GABA levels and decreasing NMDA activation according to research. CBD has been proven to promote fear extinction and to prevent long-term stress-induced anxiety and increase hippocampal neuron activity.
best anxiety disorder treatment is available in a variety forms, such as drops that can be ingested under the tongue, 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 uses supercritical extraction to ensure purity, and blends chamomile and Ashwagandha extracts for soothing effects.
8. B vitamins
Vitamin Bs are essential for mood regulation. B-complex vitamins can alleviate symptoms of anxiety and depression like irritability, fatigue and difficulty concentrating. Vitamin B1 is vital in balancing blood sugar levels, which can impact mood. Vitamin B3 assists the brain to produce serotonin and can reduce anxiety levels. Vitamin B5 supports the adrenal glands, which could reduce stress and depressive mood.
Vitamin B12 and folic acid help balance depression. Vitamin D is vital to regulate mood and the nervous system. A study published in 2022 showed that those who consumed a large dose of B vitamins reported 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, can be natural sedatives and help to reduce anxiety. Lavender essential oil (LEO) contains the chemical linalyl acetate which has a calming effect on GABA receptors in the brain.
9. Diet
A healthy diet is an important part of managing anxiety. Some people may find relief from anxiety symptoms by eating food rich in nutrients. Fish with high fat content such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which has been found to improve mood by decreasing inflammation and regulating neurotransmitters. Additions to your diet such as eggs, pumpkin seeds, and turmeric are beneficial. Eggs are rich in tryptophan, which is an amino acid that helps create serotonin, which is a chemical in the brain that improves mood and eases anxiety.
Taking regular exercise and engaging in meditation and relaxation techniques are also helpful. Stress can be reduced through CAM therapies such as yoga, acupuncture and meditation. A few preliminary studies suggest that changes to your diet such as eliminating caffeine and alcohol from the diet, can help reduce anxiety. These natural treatments are a great complement to other treatment options that your doctor might recommend. However, they should not be considered a substitute for medication or therapy.