Natural Anxiety Treatments
Many people suffering from anxiety find natural methods to alleviate symptoms. These methods may include exercise or hypnotherapy, herbal treatments and meditation. Before using these methods however, it is recommended to consult with a physician.
Herbal supplements can help reduce cortisol, the stress hormone. They can also help with sleep problems and anxiety.
1. Exercise
Exercise can reduce anxiety in a variety of people. Exercise releases mood-enhancing chemicals that can distract you from thoughts of anxiety. Try to include exercise into your routine every day and find an activity that makes you feel relaxed.
If you're worried about being around others, find a workout partner or enroll in a group fitness course. You can each hold each other accountable to exercise and keep yourself motivated.
Aside from exercise and a healthy diet, you can also boost your mood by making diet changes. A balanced, high-quality diet is essential for mental well-being. Avoiding sugar and refined carbohydrates can ease anxiety by stabilizing blood sugar levels, reducing moodiness, and preventing fatigue.
2. Hypnotherapy
Hypnotherapy is a potent, drug-free anxiety treatment, helps people reframe negative beliefs and thoughts. It also promotes relaxation and healthy coping mechanisms.
Hypnosis is a state of calm and focus that allows the therapist to access your subconscious mind to address underlying issues. This is different from the trance-like state of sleep. Some people notice a shift right away. One session might be enough for some people however many will require a series of sessions or hypnotherapy tapes to begin to notice a difference.
Hypnosis is a powerful treatment for anxiety, as it targets the root causes of the disorder, such as irrational thoughts, negative beliefs, or unhelpful coping mechanisms. When used in conjunction with cognitive-behavioral therapies (CBT) and hypnosis, hypnosis can aid individuals in managing anxiety and reduce symptoms. For instance, CBT teaches individuals to identify and confront irrational thinking and techniques for exposure. It also helps them face difficult situations, and also learn to relax.
3. Acupuncture
Many people believe that acupuncture will only treat physical illnesses but it can also help mental health issues such as anxiety. Studies have shown that acupuncture is as effective as medication in treating anxiety 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 also the physical sensations that often accompany them, like an agitated feeling in the stomach or headaches.
Essential oils of lavender (LEO) contain Terpenes, chemical compounds, that are known to have a soothing effect. A review article from 2017 found that lavender extract can be effective in reducing effects of anxiety disorders, especially when used for short-term. Lavender can be used to calm the nervous systems by applying it to the neck, wrists, or temples. You can also add lavender to your bath or inhale it with a diffuser at home or work.
4. Meditation
Meditation is a method that can aid in relaxation and reducing stress. In addition, it can help you sleep better and increase your productivity at the office or at home. Think about inviting your friend or family member who suffers anxiety to test this natural anxiety treatment.
A recent study showed that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains respond to stressful situations. It also assists in developing coping mechanisms when we experience anxiety.
However it is important to note that this study was not a typical double-blind placebo controlled experiment, similar to studies of psychotherapy. This is why further research is necessary to establish the exact effects of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming effects and is a source of chemicals that alter the chemical receptors in the brain, which relieve anxiety.
5. Yoga
Anxiety is the body's natural reaction to stress. It is part of its "fight or flee" response. It can help you stay alert and motivated to avoid danger, but if it becomes persistent or overwhelming, it could lead to anxiety disorders like PTSD and OCD.
Getting adequate sleep, practicing mindfulness meditation, and taking herbal supplements can help in reducing stress. Chamomile is a soothing and gentle effect on the nervous systems. It is a wonderful remedy for anxiety. It is possible to massage chamomile oil on your temples or inhaling the scent and letting it relax your body and mind.
Yoga is a natural therapy that has shown to be effective for anxiety. A recent study compared the use of yoga and cognitive behavioral therapy for people living with generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups experienced significant reductions in symptoms, however the improvement was greater for those receiving yoga therapy.
6. Supplements
Many people with anxiety seek out natural treatments to relieve symptoms, in contrast to prescription medications that may cause serious adverse side adverse effects. Supplements to your diet like lavender, chamomile, and omega-3 fatty acids may be helpful. Herbs like valerian or Kava root are also used to relieve symptoms.
Gamma aminobutryic (GABA) is an ingredient that helps to relax and has been found to decrease stress. Another compound is inositol. It has been proven to decrease the activity of nerve cells that are 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 decrease anxiety and improve the quality of sleep. Its active ingredients may increase the amount of the inhibitory neurotransmitter GABA, which can have a calming effect.
Essential oils can be a great way to relieve anxiety and stress by simply inhaling the scent. treatments for anxiety disorders can be added to a diffuser or mixed with carrier oils and applied directly to the skin.
7. CBD oil
CBD is a chemical that is not psychoactive that can help reduce anxiety. It is able to balance the stress response system, and creating a healthy fight or flight response. CBD oil has been shown to decrease anxiety and promote sleep.
Research suggests that CBD could act as a natural anxiolytic by stimulating serotonin levels and thereby increasing GABA levels, and reducing NMDA receptor activation. CBD has been proven to reduce fear and prevent the long-term effects of stress-induced anxiety and increase hippocampal neuron activity.
CBD is available in a variety of forms, such as drops that are sucked into the mouth, drinks, vapes, and vitamin Gummies. Aspen Green Calm Organic CBD Oil is an item which is highly recommended. It has a lemon flavor and is certified organic by the U.S. Department of Agriculture. You can use the code HEALTHLINE for 20% off your purchase. The company employs supercritical extraction to ensure purity, and also blends chamomile with Ashwagandha extracts for soothing effects.
8. B vitamins
Vitamin Bs are vital to mood regulation. B-complex vitamins can alleviate symptoms of anxiety and depression like fatigue, irritability and difficulty concentrating. Vitamin B1 is crucial to regulate blood sugar levels, which can affect mood. Vitamin B3 helps the brain produce serotonin which can reduce anxiety. Vitamin B5 can help support the adrenal glands, and reduce stress.
Vitamin B12 and folic acid aid in balancing depression. Vitamin D is essential in regulating mood and the nervous system. A study published in 2022 showed that those who consumed a high dose of B vitamins experienced less anxiety.
Certain herbal remedies have been proved to be effective in reducing anxiety, including passionflower and kava. Valerian root's roots, which contain compounds called Terpenes that be natural sedatives and help to reduce anxiety. Lavender essential oil (LEO) is an ingredient called linalyl Acetate, which has a calming effect on GABA receptors in the brain.
9. Diet
Healthy eating is essential for managing anxiety. Some people can find relief from anxiety symptoms by eating foods that are high in nutrients. Fatty fish like mackerel, salmon and sardines are high in Omega-3 fatty acid, which has been found to improve mood through reducing inflammation and regulating the neurotransmitters. The addition of eggs, pumpkin seeds and turmeric to your diet can also be beneficial. Eggs are a rich source of tryptophan, which is an amino acid. This helps create serotonin in the brain, a chemical that improves mood and helps reduce stress.
Taking regular exercise and engaging in meditation and relaxation techniques can also be beneficial. Stress can be reduced by CAM treatments like yoga, acupuncture, and meditation. A few preliminary studies suggest that dietary improvements such as eliminating alcohol and caffeine from the diet, may also help to reduce anxiety. These natural treatments can be used as a supplement to other treatments recommended by your physician. They should not be used as substitutes for medications or therapy.