Natural Anxiety Treatments
Many people who suffer from anxiety find natural ways to alleviate symptoms. These include exercises or hypnotherapy, herbal treatments and meditation. However, they must be discussed with a doctor before being used.
Herbal supplements can help reduce the stress hormone cortisol. They can also aid in addressing sleep problems and anxiety.
1. Exercise
Exercise can ease anxiety in many people. Research has shown that exercise releases natural mood-boosting chemicals and can distract you from anxious thoughts. Try to include exercise into your routine each day and choose something that makes you feel good.
If you're concerned about being with other people, you might consider finding a workout buddy or going to an exercise class for groups. You can hold each other accountable to exercise and keep yourself motivated.
You can improve your mood by making some dietary changes. A healthy diet is vital for mental health, and staying clear of sugar and refined carbohydrates can reduce anxiety levels by stabilizing your blood sugar levels, reducing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy is an effective and non-medicated treatment for anxiety that aids individuals reframe negative thoughts and beliefs. It also promotes relaxation and healthy coping mechanisms.
Hypnosis is a state of relaxation and focus where the therapist assists to access your subconscious mind to address underlying issues. This is distinct from the trance-like state of sleep. Some people notice a change immediately. One session may suffice for some however, many require several sessions or tapes of hypnotherapy to begin to notice a difference.
Hypnosis is an effective treatment for anxiety because it addresses the root causes of the disorder, which is anxiety-related thoughts that are not rational, negative beliefs, and ineffective strategies for coping. When used in conjunction with cognitive-behavioral therapies (CBT), hypnosis can assist individuals in managing anxiety and decrease symptoms. For instance, CBT teaches individuals to recognize and challenge their irrational thoughts and use techniques of exposure to deal with difficult situations, and also learn to relax.
3. Acupuncture
Many people believe that acupuncture will only help with physical conditions, but it can also assist with mental health issues such as anxiety. Research has shown that acupuncture is as effective as some medications at treating anxiety symptoms.
Acupuncture stimulates nerves and tissue connection sites which trigger the body to produce pain-relieving neurotransmitters and hormones. These chemicals can help reduce anxiety symptoms, and also the physical sensations that often accompany them, like an agitated stomach or headache.
Lavender essential oil (LEO) is a chemical compound known as terpenes, and are believed to possess a calming effect. A review article from 2017 found that lavender extract could be effective in reducing the effects of anxiety disorders, especially when taken short-term. Lavender can be used to relax the nervous system by rubbing it onto the wrists, neck, or temples. You can also add lavender to your bath or inhale it by using a diffuser at work or at home.
4. Meditation
Meditation is a method of practice that can help you learn to relax and reduce your stress levels. In addition, it can aid in sleeping better and increase your productivity at the office or at home. Consider getting a a family member suffering from anxiety to try this natural treatment for anxiety.
A recent study has shown that mindfulness meditation can reduce anxiety symptoms by changing the way our brains react to stressful situations. It also helps us come up with strategies to cope when we're experiencing anxiety.
However, it is crucial to understand that this research was not a typical double-blind placebo controlled experiment similar to studies on psychotherapy. Further research is needed to establish the exact effects of meditation on anxiety-related symptoms. iampsychiatry.com of lavender (LEO) are calming in nature. They are a mixture of chemicals that influence the chemical receptors of your brain, easing anxiety.
5. Yoga
Anxiety is the body's natural reaction to stress. It is part of its "fight or run" response. It can help you stay vigilant and motivated to avoid danger However, if it becomes a chronic or overwhelming, it could result in anxiety disorders such as PTSD and OCD.
Stress can be lessened by getting enough sleep as well as practicing mindfulness and taking herbal supplements. Chamomile is an excellent remedy for anxiety as it has a mild and relaxing effect on the nervous system. You can apply the essential oil of chamomile on your temples, or simply inhale the scent and relax your mind and body.
Yoga is a different natural treatment for anxiety that has been proven to be effective. In a recent research study, cognitive behavioral therapy was compared to yoga for those suffering from generalized anxiety disorder. The results showed that both the CBT and yoga groups saw significant reductions in their symptoms, however the improvements were greater for those who received yoga therapy.
6. Supplements
Many people with anxiety opt for natural remedies over prescription medications, which may cause serious adverse side effects. Dietary supplements such as lavender, chamomile and omega-3 fatty acids may be helpful. Herbs such as valerian and Kava root can be used to relieve symptoms.
Gamma aminobutryic (GABA) is an ingredient that promotes relaxation and has been found to decrease stress. Another compound is inositol, which has been proven to decrease the activity of nerve cells involved in panic and obsessive-compulsive disorders.
Valerian root has been used in teas and tinctures for ages to ease anxiety and stress, as well as sleep. It has been found to decrease anxiety and improve the quality of sleep. The active ingredients can increase the amount of inhibitory neurotransmitter GABA, which has a calming impact.
Essential oils are an excellent way to ease anxiety and stress by inhaling the scent. They can be added to a diffuser or mixed with carrier oils and applied directly to the skin.
7. CBD oil
CBD is a non-psychoactive compound that may help reduce anxiety. It helps by balancing the stress response system, and creating an appropriate fight or flight response. CBD oil has been found to decrease insomnia and anxiety.
Research suggests that CBD may be a natural anxiolytic by promoting serotonin production and thereby increasing GABA levels, and decreasing NMDA receptor activation. CBD has also been proven to enhance fear-extinction and prevent the long-term anxiogenic effects caused by stress, and boost hippocampal neurogenesis.
There are many ways to get CBD in a variety of forms, including drops that are sucked into the tongue, drinks, vape products as well as vitamin Gummies. One product that many people recommend is Aspen Green Calm Organic CBD Oil with a lemon flavor and is U.S. Department of Agriculture certified organic. Use the code HEALTHLINE to get 20% off your purchase. The company uses supercritical extraction to ensure purity and combines chamomile and Ashwagandha extracts for calming effects.
8. B vitamins
Vitamin Bs are crucial for mood regulation. B-complex vitamins can alleviate symptoms of depression and anxiety such as fatigue, irritability and difficulty concentrating. Vitamin B1 is crucial for balancing blood sugar levels, which can affect mood. Vitamin B3 helps the brain to produce serotonin which can reduce anxiety. Vitamin B5 helps to support the adrenal glands and reduce stress.
Folic acid and Vitamin B12 help balance out depression and vitamin D is important for controlling the mood and nervous system. A study published in 2022 revealed that those who consumed an ample dose of B vitamins experienced less anxiety.
Certain herbal remedies have been shown to be effective in reducing anxiety, such as passionflower and kava. Valerian root's roots, which contain Terpenes, a class of compounds that be natural sedatives that can help reduce anxiety. Essential oils of lavender (LEO) contain the chemical linalyl-acetate, which has a relaxing affect on GABA receptors.
9. Diet
Healthy eating is essential for managing anxiety. Some people can be able to relieve 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 proven to improve mood by decreasing inflammation and regulating neurotransmitters. Incorporating eggs, pumpkin seeds and turmeric to your diet may also be beneficial. Eggs are rich in tryptophan, which is an amino acid that aids in create serotonin, a chemical found in the brain that boosts mood and eases anxiety.
Engaging regularly in exercise and in meditation and relaxation techniques can also be beneficial. Certain CAM therapies, like acupuncture and yoga, have been proven to reduce stress. There is some preliminary evidence that dietary changes including a reduction in caffeine and alcohol, can also aid in reducing anxiety. These natural treatments are a great complement to other treatment options that your doctor may recommend. Nevertheless, they should not be considered a substitute for medication or therapy.