Natural Anxiety Treatments
Many people suffering from anxiety have found natural solutions to alleviate symptoms. These may include exercise or hypnotherapy, herbal treatments and meditation. However, they should be discussed with a physician before being used.
Herbal supplements can help reduce the stress hormone cortisol. They can also aid in addressing sleep problems and anxiety.
1. Exercise
For many people, exercise can help reduce anxiety. Exercise releases mood-boosting chemicals that can keep you from thoughts of anxiety. Find an activity that you enjoy and incorporate it into your routine.
If you're concerned about being around other people, consider finding a workout buddy or joining an exercise class for groups. This way, you'll keep each other accountable and more motivated to exercise.
Aside from exercise, you can also boost your mood by making lifestyle changes. A high-quality, balanced diet is important for mental well-being. Avoiding sugar and refined carbs can help reduce anxiety by stabilizing blood sugar levels, reducing moodiness, and keeping you from feeling fatigue.
2. Hypnotherapy
Hypnotherapy, a powerful drug-free anxiety treatment, helps people to reframe negative thoughts and beliefs. It also promotes relaxation and healthy coping mechanisms.
Hypnosis is a state of relaxation and concentration where the therapist assists to access your subconscious mind so that you can resolve the underlying issues. This isn't the equivalent of a trance-like state. Some people notice a change right away. One session may suffice for some however, many require a series of sessions or hypnotherapy tapes in order to start noticing a difference.
Hypnosis can be a potent treatment for anxiety because it addresses the root causes of the disorder, like irrational thoughts, negative beliefs or coping mechanisms that are not helpful. In conjunction with cognitive-behavioral therapy (CBT) it can help individuals manage anxiety and decrease symptoms. For instance, CBT teaches individuals to identify and challenge irrational thoughts and techniques for exposure. It also helps them confront fearful situations, and learn to relax.
3. Acupuncture
Many people believe that acupuncture can only help with physical ailments but it can also aid in mental health issues like anxiety. Research has shown that acupuncture can be as effective as some medication in treating anxiety symptoms.
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 ease anxiety symptoms, and also the physical sensations that usually accompany them, such as an agitated stomach or headaches.
Lavender essential oils (LEO) contain chemical compounds called Terpenes that are known to provide a soothing effect. In a review article from 2017, it was found that lavender extract may be effective in helping to reduce anxiety. This is especially applicable when it is used on a short-term basis. treat generalized anxiety disorder can be used to soothe the nervous system by rubbing it on the neck, wrists or temples. It is possible to add lavender to your bath or diffuse it at work or at home.
4.
Meditation is a technique that helps you to relax and lower your stress levels. It can help you sleep better and boost your productivity at the workplace or at home. If you know someone in your family who suffers from anxiety issues, take them on a journey to try this natural treatment for anxiety.
A recent study found that mindfulness meditation can reduce anxiety symptoms by changing the way our brains react to stressful situations. It can also help develop strategies to cope when we experience anxiety.
It is important to note, however, that this research was a double-blind, placebo-controlled study, which is comparable to studies on psychotherapy. More research is needed to establish the exact effects of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming effects and contains a variety of chemicals that may influence chemical receptors in the brain, which relieve anxiety.
5. Yoga
Anxiety is a natural response to stress, and is part of the body's "fight or flight" response. It can help you stay alert and focused to stay away from danger However, if it becomes chronic or overwhelming, it may cause anxiety disorders such as PTSD and OCD.
Stress can be lessened by a good night's sleep, practicing mindfulness and taking herbal supplements. Chamomile has a relaxing and gentle effect on the nervous system. It is an excellent remedy for anxiety. You can massage chamomile essential oil on your temples or inhale the scent and relax your mind and body.
Yoga is a different 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 living with generalized anxiety disorder (GAD). The results showed that both CBT and yoga participants experienced significant reductions in the symptoms. However the improvement was greater in those who received the yoga intervention.
6. Supplements
Many people with anxiety seek out natural remedies to relieve symptoms, as opposed to prescription medications that can cause serious side adverse effects. Supplements for the diet, such as lavender, chamomile, and omega-3 fatty acids can help. Herbs like valerian or Kava root can be utilized to alleviate symptoms.
One supplement that has been shown to reduce anxiety is gamma-aminobutryic acid (GABA) which is a stimulant of relaxation. Another compound is inositol. It 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 proven to reduce nervousness, and improve the quality of sleep. Its active ingredients can increase the amount inhibitory neurotransmitter GABA which has a calming affect.
Essential oils are a great way to relieve anxiety and stress by simply inhaling the scent. 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 chemical that is not psychoactive which may help to ease anxiety. It helps by balancing your stress response and helping in establishing a healthy fight-or-flight reaction. CBD oil has been shown to decrease insomnia and anxiety.
Research suggests that CBD can be a natural anxiolytic by promoting serotonin production and thereby increasing GABA levels, and reducing NMDA receptor activation. It has also been shown to enhance fear-extinction and prevent the long-term effects of anxiolytic stress, and promote hippocampal neurogenesis.
There are many ways to get CBD in many forms, including drops under the tongue drinks, vape products, drinks and vitamin Gummies. Aspen Green Calm Organic CBD Oil is a product which is highly recommended. It has a lemon-like flavor and is certified organic by the U.S. Department of Agriculture. Use the coupon Healthline to save 20% off your order. The company uses supercritical CO2 extraction to ensure purity and combines it with the extracts of chamomile and Ashwagandha for additional relaxing benefits.
8. B vitamins
Vitamin Bs are vital for regulating mood. Supplementation with the B complex could aid in relieving symptoms of depression and anxiety, including the symptoms of irritability, fatigue, and trouble concentrating. Vitamin B1 helps to regulate blood sugar levels, which can affect mood. Vitamin B3 helps the brain produce serotonin and can reduce anxiety levels. Vitamin B5 assists the adrenal glands, which can relieve stress and depressive mood.
Folic acid and Vitamin B12 help balance out depression and vitamin D is essential in managing the nervous system and mood. In a study published in 2022, people who consumed a lot of B vitamins reported lower anxiety.
Passionflower and Kava are two natural remedies that have been proven to decrease anxiety. Valerian root's roots, which are brimming with compounds called Terpenes that act as a natural sedative and subdue anxiety. Lavender essential oil (LEO) contains a chemical called linalyl acetate which has a calming effect on GABA receptors in the brain.
9. Diet
Healthy eating is important to manage anxiety. Some people can find relief from anxiety symptoms by eating foods that are high in nutrients. Fish that are fatty, such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which has been proven to improve mood through reducing inflammation and regulating the neurotransmitters. In addition, adding foods to your diet such as eggs, pumpkin seeds and turmeric are beneficial. Eggs contain tryptophan which is an amino acid. This aids in the creation of serotonin in the brain, a chemical that improves mood and reduces stress.
Regular exercise and engaging in relaxation and meditation can also be beneficial. Certain CAM therapies, such as yoga and acupuncture have been proven to reduce stress. There is evidence that suggests that diet changes like removing caffeine and alcohol, can aid in reducing anxiety. These natural remedies can be a great complement to other treatments that your doctor may suggest. They are not a substitute for medication or therapy.