Natural Anxiety Treatments
Many people who suffer from anxiety find natural solutions to relieve symptoms. These may include exercise as well as hypnotherapy, herbal remedies and meditation. However, they should be discussed with a doctor before using them.
Herbal supplements can reduce the stress hormone cortisol. They can also help with anxiety and sleep issues.
1. Exercise
For many people, exercising can help to reduce anxiety. Research has shown that exercise releases natural mood-boosting chemicals that help you to forget about worries. Find an activity that you enjoy and incorporate it into your routine.
If you're worried about being around people then find a fitness partner or enroll in a group fitness course. You can hold each other accountable for your workout and keep yourself motivated.
You can boost your mood by making dietary changes. A balanced, healthy diet is crucial for mental health. Avoiding sugar and refined carbs can reduce anxiety by stabilizing blood sugar levels, reducing moodiness, and preventing fatigue.
2. Hypnotherapy
Hypnotherapy, a potent anxiety treatment that is free of drugs, assists people reframe negative thoughts and beliefs. It also helps promote relaxation, healthy coping strategies and a positive attitude.
Hypnosis is a state that involves deep relaxation and focus in which the therapist assists you in accessing your subconscious mind to resolve underlying issues. This is distinct from the trance-like sleep state. Some people notice a difference right away. It's possible that one session suffices for certain people, but for others it's a series of sessions and recordings that help them start to notice a shift.
Hypnosis is a powerful treatment for anxiety, as it addresses the root causes of the disorder, like negative beliefs, irrational thoughts or coping mechanisms that are not helpful. Hypnosis, when combined with cognitive-behavioral treatment (CBT) can help people reduce anxiety symptoms and manage anxiety. CBT for instance helps people recognize and challenge irrational thinking, use techniques of exposure in stressful situations, learn to relax, and many more.
3. Acupuncture
While many people think that the benefits of acupuncture are limited to physical conditions, it can also help with mental health issues like anxiety. Research has shown that acupuncture is as effective as medications in treating anxiety-related symptoms.
Acupuncture stimulates tissue and nerve connections, which causes the body to release pain-reducing hormones and neurotransmitters. These chemicals can help reduce anxiety symptoms and the physical sensations that they usually bring like the churning stomach and headache.
Lavender essential oil (LEO) contains chemical compounds known as terpenes, and are believed to have an relaxing effect. A review article from 2017 found that lavender extract may be effective in reducing the effects of anxiety disorders, particularly when used for short-term. It is simple to use and can be massaged into the wrists, neck or temples to relax the nervous system. It is possible to add lavender to a bath or even diffuse it at home or at work.
4. Meditation
Meditation is a technique that can help you relax and reduce stress. Additionally, it can aid in sleeping better and boost your productivity at the office or at home. If you have someone in your family who is suffering from anxiety, take them on a journey to try this natural remedy for anxiety.
Recent research has revealed that mindfulness meditation can reduce anxiety symptoms by altering how our brains react to stressful situations. It also helps develop coping mechanisms when we experience anxiety.
However it is important to remember that this study was not a typical double-blind placebo controlled study similar to studies on psychotherapy. 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 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 helps you stay alert and motivated to avoid danger If it becomes persistent or overwhelming, it can lead to anxiety disorders like PTSD and OCD.
Stress can be reduced by getting enough sleep by practicing mindfulness, and taking herbal supplements. Chamomile is an excellent herb to use for anxiety as it has a soothing and relaxing effect on the nervous system. It is possible to massage the oil of chamomile on your temples, or inhaling the scent to relax your mind and body.
Yoga is a natural remedy for anxiety that has been shown to be effective. A recent study examined the effectiveness of CBT with yoga for those suffering from generalized anxiety disorder (GAD). The results revealed that both CBT and yoga groups experienced significant decreases in their symptoms. However the improvement was greater among those who received the yoga treatment.
6. Supplements
Many people suffering from anxiety seek out natural remedies to alleviate symptoms, in contrast to prescription medications that can have serious negative side adverse effects. Dietary supplements such as chamomile or lavender along with omega-3 fatty acid can be helpful. Herbs like valerian and Kava root can be used to treat symptoms.
One supplement that has been found to decrease anxiety is gamma-aminobutryic acid (GABA), which promotes relaxation. Inositol is a different compound that has been shown to reduce nerve cell activity in panic and other disorders.
Valerian root has been used in tinctures and teas for centuries to help with anxiety and stress as well as sleep. It has been proven to decrease nervousness and improve sleep quality. The active ingredients in it can boost the amount inhibitory neurotransmitter GABA which has a calming affect.
Aromatherapy is a wonderful method to reduce stress and anxiety. 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 can help alleviate anxiety. It works by balancing the stress response system, and creating the healthy fight or flight response. CBD oil has been found to decrease insomnia and anxiety.
Research suggests that CBD could act as a natural anxiolytic by stimulating serotonin levels, increasing GABA levels, and decreasing NMDA receptor activation. CBD has been found to promote fear extinction, prevent long-term stress-induced anxiogenesis, and promote hippocampal neurons.
CBD is available in a variety of forms, such as drops that can be ingested under the tongue, vapes, drinks, or vitamin Gummies. One product that many recommend is Aspen Green Calm Organic CBD Oil with lemon-flavored flavor and is U.S. natural anxiety treatments Iampsychiatry of Agriculture certified organic. You can apply the coupon code HEALTHLINE to receive 20% off your purchase. The company uses supercritical extraction to ensure purity and combines chamomile and Ashwagandha extracts for additional calming effects.
8. B vitamins
Vitamin Bs are essential for mood regulation. Supplementing with the B complex may alleviate symptoms associated with anxiety and depression, including anxiety, fatigue and trouble concentrating. Vitamin B1 is vital for balancing blood sugar levels, which can impact mood. Vitamin B3 assists the brain to produce serotonin, which can also reduce anxiety levels. Vitamin B5 supports the adrenal glands, which help alleviate stress and a depressive mood.
Folic acid and Vitamin B12 help balance out depression and vitamin D is essential in managing the mood and nervous system. In a study published in 2022, people who consumed a high dose B vitamins had less anxiety.
Passionflower and Kava are two natural remedies that have been proven to decrease anxiety. Valerian root's roots, which contain compounds called Terpenes which act as a natural sedative and subdue anxiety. Essential oils of lavender (LEO) contain the chemical known as linalyl-acetate which has a calming effect on GABA receptors.
9. Diet
A healthy diet is an essential aspect of managing anxiety. Studies show that eating nutrient-rich foods may help alleviate anxiety symptoms in some people. Fish that are fatty, such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which has been shown to improve mood through reduction of inflammation and regulation of neurotransmitters. Incorporating eggs, pumpkin seeds, and turmeric to your diet could also be beneficial. Eggs contain tryptophan, an amino acid that helps create serotonin, which is a chemical in the brain that boosts mood and eases anxiety.
Taking regular exercise and engaging in meditation and relaxation techniques are also beneficial. Some CAM therapies, like yoga and acupuncture, have been proven to decrease stress. There is some preliminary evidence that dietary changes including a reduction in alcohol and caffeine, may also aid in reducing anxiety. These natural remedies are a great addition to other treatments that your doctor may suggest. They should not be used as substitutes for medications or therapy.