Natural Anxiety Treatments

Many people suffering from anxiety have found natural solutions for alleviating symptoms. These methods may include exercise or hypnotherapy, herbal treatments and meditation. Before attempting them however, it's recommended to consult a doctor.

Herbal supplements can reduce the stress hormone cortisol. They can also aid in addressing anxiety and insomnia.

1. Exercise

For many, exercise can help to reduce anxiety. Exercise releases mood-enhancing chemicals that can help you stay away from anxious thoughts. Try to incorporate exercise into your routine daily and find an activity that makes you feel happy.

If you're worried about being around other people, consider finding a workout buddy or going to an exercise class for groups. You can make each other accountable to exercise and keep yourself motivated.

Aside from exercise and a healthy diet, you can also boost your mood by making lifestyle changes. A balanced, healthy diet is crucial for mental health. Avoiding refined sugars and carbs can reduce anxiety by stabilizing blood sugar levels, reducing moodiness and keeping you from feeling fatigue.

2. Hypnotherapy

Hypnotherapy is an effective, drug-free treatment for anxiety that aids individuals change their negative beliefs and thoughts. It also helps promote relaxation, healthy coping mechanisms and a positive outlook.

Hypnosis can be described as a state of deep relaxation and focus where the therapist helps you access your subconscious mind to resolve the root of your issues. This isn't the same as a trance-like sleep state. Some people notice a shift right away. It's possible that just one session suffices for some, but for many it's a series of sessions and recordings that help them start to feel a change.

Hypnosis can be a successful treatment for anxiety because it targets the root cause of the disorder, which is anxiety-related thoughts that are not rational negative beliefs, irrational thoughts, and inadequate strategies for coping. Together with cognitive-behavioral therapy (CBT) it can help individuals manage anxiety and reduce symptoms. CBT for instance helps people recognize and challenge their irrational thinking, use exposure techniques in fearful situations, learn to relax, and more.

3. Acupuncture

While many people think that Acupuncture is only effective for physical ailments but it can also help with mental health issues like anxiety. Studies have proven that acupuncture may be as effective as some medications at treating anxiety symptoms.

Acupuncture stimulates the nerves and tissue 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 such as the churning stomach and headache.

Lavender essential oils (LEO) contain Terpenes, chemical compounds, which are believed to provide a soothing effect. A 2017 review article found that lavender extract can be effective in reducing the effects of anxiety disorders, particularly when taken short-term. It is simple to apply and can be rubbed into the neck, wrists or temples to relax the nervous system. You can add lavender to bath water or even diffuse it at work or at home.

4. Meditation

Meditation is a method that can help you relax and reduce stress. It can help you sleep better, and increase your productivity in the workplace or at home. Consider getting a friend or a family member who suffers anxiety to test this natural anxiety treatment.

A recent study found that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains respond to stressful situations. It can also help develop strategies to cope when we experience anxiety.

However it is crucial to understand that this research was not a traditional double-blind placebo controlled experiment, similar to studies of psychotherapy. Further research is required to determine the precise effects of meditation on anxiety symptoms. Lavender essential oils (LEO) can have calming effects. They contain a variety of chemicals that can affect 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 can help keep you active and focused, however if anxiety becomes chronic or overwhelming, it can result in anxiety disorder like PTSD and OCD.

A good night's sleep, practicing mindfulness meditation, and taking herbal supplements can all contribute to reduce stress. Chamomile has a relaxing and soothing effect on nervous systems. It is an excellent remedy for anxiety. You can try massaging chamomile oil on your temples or inhaling the scent and letting it relax your mind and body.

Yoga is another natural treatment for anxiety that has been proven to be effective. In a recent study cognitive behavioral therapy was evaluated against yoga for people with generalized anxiety disorder. The results showed that both CBT and yoga groups saw significant reductions in symptoms, however the improvements were greater for those who were receiving yoga therapy.

6. Supplements

Many people with anxiety prefer natural remedies to prescription medications, which can cause serious adverse side effects. Dietary supplements such as chamomile, lavender and omega-3 fatty acids may be beneficial. Herbs, like kava root and valerian can also be used to treat symptoms.

One supplement that has been proven to reduce anxiety is gamma aminobutryic acid (GABA), which promotes relaxation. Another ingredient is inositol. It's been shown to reduce the activity of nerve cells involved in anxiety and obsessive compulsive disorders.

Valerian root is a herb that has been used for many centuries in teas and tinctures to anecdotally help with stress, sleep and anxiety. It has been proven to decrease anxiety and improve the quality of sleep. Its active ingredients can increase the amount of inhibitory neurotransmitter GABA that has a relaxing affect.

Essential oils are a great way to relieve anxiety and stress by simply inhaling the aroma. 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 substance that may help reduce anxiety. It helps by balancing the stress response system and creating a healthy fight or flight response. CBD oil has been found to reduce anxiety and encourage sleep.

CBD could be an anti-anxiety drug that is natural, stimulating serotonin, thereby increasing GABA levels and decreasing NMDA activation according to research. It has also been demonstrated to enhance fear extinction, prevent the long-term anxiogenic effects of stress, and boost hippocampal neurogenesis.

There are many ways to get CBD in various forms, such as drops under the tongue and drinks, vape items and vitamin Gummies. One product that many recommend is Aspen Green Calm Organic CBD Oil with lemon flavors and is U.S. Department of Agriculture certified organic. Use the coupon HEALTHLINE for 20% off your order. The company employs supercritical extraction to ensure purity and blends chamomile and Ashwagandha extracts for additional soothing effects.

8. B vitamins

Vitamin Bs are vital for regulating mood. Supplementing with the B complex may aid in relieving symptoms of anxiety and depression, including the symptoms of irritability, fatigue and trouble concentration. Vitamin B1 helps balance blood sugar levels that 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 in regulating the mood and nervous system. A study published in 2022 revealed that people who took a large dose of B vitamins had less anxiety.

Kava and Passionflower are two natural remedies that have been proven to reduce anxiety. Valerian root is a plant that contains compounds called terpenes, acts as a natural sedative and can help reduce anxiety. Lavender essential oil (LEO) has a chemical called linalyl acetate which has a calming effect on GABA receptors in the brain.

9. Diet

A healthy diet is an important aspect of managing anxiety. Some people can find relief from anxiety-related symptoms by eating foods that are high in nutrients. Fatty fish like mackerel, salmon and sardines are rich in Omega-3 fatty acids, which has been proven to improve mood by decreasing inflammation and regulating neurotransmitters. The addition of eggs, pumpkin seeds and turmeric to your diet could also be beneficial. Eggs are rich in tryptophan, which is an amino acid that aids in create serotonin, a chemical in the brain that improves mood and decreases anxiety.

Relaxation, meditation, and exercise techniques can also be helpful. Stress can be reduced through CAM treatments like yoga, acupuncture and meditation. Some preliminary research suggests that diet changes like removing alcohol and caffeine from the diet, may also help to reduce anxiety headache treatment. These natural treatments can be used as a complement to other treatment methods suggested by your physician. They should not be used as an alternative to medication or therapy.