Natural Anxiety Treatments
Many people who suffer from anxiety have found natural solutions to ease their symptoms. These methods may include exercise as well as hypnotherapy, herbal remedies and meditation. Before attempting them, however, it is recommended to consult with a physician.
Herbal supplements can reduce the stress hormone cortisol. They can also help with anxiety and sleep problems.
1. Exercise
Exercise can help reduce anxiety in many people. Research has shown that exercise releases natural mood-enhancing chemicals and can distract you from anxious thoughts. Try to incorporate exercise into your routine each day and choose something that makes you feel happy.
If you're worried about being around other people then find a fitness partner or enroll in a fitness class in a group. You can hold each other accountable for exercising and keep yourself motivated.
You can boost your mood by making dietary changes. A high-quality diet is essential for mental well-being, and avoiding refined and sugary carbohydrates can reduce anxiety levels by stabilizing blood sugar levels, decreasing anxiety and moodiness, as well as preventing fatigue.
2. Hypnotherapy
Hypnotherapy can be a potent, drug-free treatment for anxiety that helps individuals overcome negative thoughts and beliefs. It also encourages relaxation, healthy coping mechanisms and a positive outlook.
Hypnosis is a deep state of relaxation and focus where the therapist assists to access your subconscious mind to deal with the root of your issues. This isn't the equivalent of a trance-like state. Some people notice a change right away. One session might be enough for some people, but many need a series of sessions or tapes of hypnotherapy to begin to notice a difference.
Hypnosis is a powerful treatment for anxiety since it addresses the root causes of the disorder, like negative beliefs, irrational thoughts, or unhelpful coping mechanisms. Hypnosis, along with cognitive-behavioral therapy (CBT), can help people reduce anxiety symptoms and manage anxiety. For instance, CBT teaches individuals to identify and confront irrational thinking and techniques for exposure. It also helps them confront difficult situations, and also learn to relax.
3. Acupuncture
Many people believe that acupuncture can only be used to treat physical conditions but it can also aid in mental health issues, such as anxiety. Studies have found that acupuncture is more than as effective as certain medications in relieving symptoms of anxiety.
Acupuncture stimulates the nerves and tissue connections, which triggers the body to release pain-reducing hormones and neurotransmitters. These chemicals can reduce anxiety symptoms, and the physical sensations that usually accompany them, like an unsettling stomach or headaches.
Essential oils of lavender (LEO) contain Terpenes, chemical compounds which are believed to provide a soothing effect. In a 2017 review article, it was found that lavender extract may be effective at decreasing anxiety disorders. This is particularly relevant when it is taken on a short-term basis. Lavender is a simple ingredient to use and can be massaged into the wrists, neck or temples to relax the nervous system. You can also add lavender to your bath or inhale it with diffusers at work or at home.
4.
Meditation is a technique that can help you learn to relax and lower your stress levels. It can help you sleep better, and increase your productivity in the workplace or at home. If you know someone in your family who is suffering from anxiety, take them on a journey to try this natural cure for anxiety.
A recent study has shown that mindfulness meditation can reduce anxiety symptoms by altering the way our brains respond to stressful situations. It also assists in developing strategies to cope when we experience anxiety.
However, it is crucial to understand that this study is not a standard double-blind placebo controlled trial like studies of psychotherapy. More research is needed to establish the exact effects of meditation on anxiety-related symptoms. Lavender essential oil (LEO) has calming properties and is a source of chemicals that 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 active and focused, however when anxiety becomes chronic or overwhelming it can lead to anxiety disorders such as PTSD and OCD.
A good night's sleep, practicing mindfulness meditation and taking herbal supplements can all help to reduce stress. Chamomile is a wonderful herb to use for anxiety because it has a mild and relaxing effect on the nervous system. 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 different natural treatment for anxiety that has been proven to be effective. A recent study compared the use of yoga and cognitive behavioral therapy for those suffering from generalized anxiety disorder (GAD). The results showed that both CBT and yoga groups saw significant reductions in the symptoms. However the improvement was greater in those who received yoga therapy.
6. Supplements
Many people who suffer from anxiety seek out natural remedies to relieve symptoms, in contrast to prescription medications that can cause serious adverse negative side effects. Supplements for the diet, such as chamomile and lavender along with omega-3 fatty acids can be helpful. Herbs like valerian and kava root can also be used to alleviate symptoms.
One supplement that has been proven to decrease anxiety is gamma aminobutryic acid (GABA), which promotes relaxation. Another is a compound called inositol. It's been proven to decrease the activity of nerve cells involved in anxiety and obsessive compulsive 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 decrease nervousness and improve the quality of sleep. The active ingredients can increase the amount of the inhibitory neurotransmitter GABA, which has a calming effect.
Essential oils can be an excellent method to reduce stress and anxiety by simply inhaling the scent. You can add the oils to a diffuser, or mix them with an oil carrier and apply them directly to your skin.
7. CBD oil
CBD is a non-psychoactive compound that can ease anxiety. It helps to regulate your stress response system and assisting you to create a healthy fight-or-flight response. CBD oil has been proven to reduce insomnia and anxiety.
Research suggests that CBD could be a natural anti-anxiolytic by stimulating serotonin levels, increasing GABA levels, and decreasing NMDA receptor activation. CBD has also been proven to enhance fear extinction and reduce the long-term anxiogenic effects caused by stress, and also to promote hippocampal neurogenesis.
You can find CBD in a variety of forms, such as drops that are sucked into the tongue drinks, vape products, drinks as well as vitamin Gummies. One product that many people recommend is Aspen Green Calm Organic CBD Oil, which has a lemon flavor and is U.S. Department of Agriculture certified organic. Utilize treatments for anxiety to receive 20% off your order. The company utilizes supercritical CO2 extraction to ensure purity. It combines it with chamomile extract and Ashwagandha extract to provide additional beneficial calming effects.
8. B vitamins
Vitamin Bs are vital for mood regulation. Supplementing with B complex can help relieve symptoms associated with depression and anxiety, such as fatigue, irritability, and trouble concentration. Vitamin B1 is vital to regulate blood sugar levels, which can affect mood. Vitamin B3 assists the brain to produce serotonin and can reduce anxiety levels. Vitamin B5 can help support the adrenal glands and reduce stress.
Folic acid and Vitamin B12 help balance out depression and vitamin D is important in controlling the mood and nervous system. A study published in 2022 found that people who took a large dose of B vitamins had less anxiety.
Certain herbal remedies have been proven to be effective in reducing anxiety, such as passionflower and kava. Valerian root, whose roots contain compounds called terpenes, acts as a natural sedative, and can subdue anxiety. Lavender essential oils (LEO) contain the chemical known as the linalyl-acetate that has a soothing affect 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. Fatty fish like mackerel, salmon and sardines are high in Omega-3 fatty acids which has been proven to improve mood through reduction of inflammation and regulation of neurotransmitters. Incorporating eggs, pumpkin seeds, and turmeric to your diet may also be beneficial. Eggs contain tryptophan, an amino acid. This helps to create serotonin in the brain, a chemical that improves mood and helps reduce stress.
Regular exercise and engaging in meditation and relaxation techniques are also beneficial. Certain CAM treatments, like yoga and acupuncture, have been proven to reduce stress. There is some evidence that dietary changes including a reduction in alcohol and caffeine, may also help alleviate anxiety. These natural treatments can be used as a supplement to other treatment methods suggested by your physician. However, they shouldn't be considered a substitute for medication or therapy.