Don't Buy Into These "Trends" Concerning Natural Anxiety Treatments
Natural Anxiety Treatments
Many people suffering from anxiety discover natural remedies to alleviate symptoms. These techniques include meditation, hypnotherapy and herbal remedies. Before attempting them however, it's recommended to consult with a physician.
Herbal supplements can reduce cortisol, the stress hormone. They can also help with anxiety and insomnia.
1. Exercise
Exercise can reduce anxiety in many people. Studies have shown that it releases natural mood-enhancing chemicals and can help you to forget about worries. Find an activity that you enjoy and incorporate it into your daily routine.
If you're concerned about being around people, find a workout partner or sign up for an exercise class for groups. This way, you'll be able to keep each other accountable and more motivated to exercise.
You can improve your mood by making some dietary changes. A high-quality, balanced diet is essential for mental health. Avoiding refined sugars and carbs can help reduce anxiety by stabilizing blood sugar levels, reducing moodiness, and keeping you from feeling fatigue.
2. Hypnotherapy
Hypnotherapy can be a potent and drug-free treatment for anxiety that helps people overcome negative thoughts and beliefs. It also promotes relaxation, healthy coping strategies and a positive attitude.
Hypnosis can be described as a state of deep relaxation and focus in which the therapist can help you access your subconscious mind to address the root of your issues. This is different than the trance-like state that is associated with sleep. Some people notice a change immediately. It's possible that a single session is enough for some, but for many it's a series of sessions and recordings that can help them begin to feel a change.
Hypnosis is an effective treatment for anxiety because it targets the root causes of anxiety, which include negative beliefs, irrational thoughts, or unhelpful coping mechanisms. Together with cognitive-behavioral therapy (CBT) and hypnosis, hypnosis can aid individuals in managing anxiety and decrease symptoms. CBT, for example, teaches people to identify and challenge their irrational thinking utilize exposure techniques in fearful situations, learn to relax, and much more.
3. Acupuncture
Many people believe that acupuncture can only treat physical conditions but it can also aid in mental health issues such as anxiety. Studies have shown that acupuncture is as effective as some medication in treating anxiety symptoms.
Acupuncture stimulates nerves and tissue connections, which causes the body to release pain-relieving hormones and neurotransmitters. These chemicals can ease anxiety symptoms as well as the physical sensations that typically accompany them, such as an agitated stomach or headaches.
Lavender essential oil (LEO) is a chemical compound called terpenes. They are known to have a relaxing effect. A review published in 2017 concluded that lavender extract could be effective in reducing effects of anxiety disorders, particularly when used for short-term. It is simple to use and can be rubbed into the wrists, neck or temples to relax the nervous system. You can add lavender to your bath or even diffuse it at home or at work.
4. Meditation
Meditation is a technique that can help you relax and reduce stress. Additionally, it can aid in sleeping better and increase your productivity at work or at home. If you have someone in your family who suffers from anxiety, take them on a journey to try this natural cure for anxiety.
A recent study found that mindfulness meditation can improve anxiety symptoms by changing the way our brains respond to stressful situations. It can also help develop ways to cope when we are experiencing anxiety.
It is important to note that this study was a placebo-controlled, double-blind trial, similar to studies on psychotherapy. This is the reason why more studies are required to determine the exact impact of meditation on anxiety symptoms. Lavender essential oils (LEO) can have calming effects. They are a mixture of chemicals that may influence the chemical receptors of your brain, easing anxiety.
5. Yoga
Anxiety is a natural reaction to stress, and is part of the body's "fight or fight" response. It can help you stay vigilant and focused to stay away from danger However, if it becomes chronic or overwhelming, it could result in anxiety disorders such as PTSD and OCD.
Stress can be reduced by a good night's sleep by practicing mindfulness, and taking herbal supplements. Chamomile is a great herb to try for anxiety because it has a mild and relaxing effect on the nervous system. It is possible to massage the essential oil of chamomile onto your temples or inhale the scent to calm both 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 compared with yoga for individuals suffering from generalized anxiety disorder. The results showed that both the CBT and yoga groups experienced significant reductions in symptoms, however the improvements were more pronounced for those who received yoga as a treatment.
6. Supplements
Many people with anxiety prefer natural remedies to prescription medications, which may cause serious side-effects. Dietary supplements like chamomile and lavender, as well as omega-3 fatty acids can be helpful. Herbs like valerian or Kava root can be used to treat symptoms.
Gamma aminobutryic (GABA) is an ingredient that promotes relaxation and has been proven to decrease stress. Another compound is inositol. It's been shown to reduce the activity of nerve cells involved in anxiety and obsessive compulsive disorders.
Valerian root has been used in teas and tinctures for centuries to help with anxiety and stress, as well as sleep. It has been proven 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 impact.
Essential oils are an excellent method to reduce anxiety and stress by 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 can help ease anxiety. It works by balancing the stress response system, and creating a healthy fight or flight response. CBD oil has been proven to reduce anxiety and insomnia.
CBD could act as a natural anti-anxiety agent by encouraging serotonin production, increasing GABA levels, and reducing NMDA activation, according to research. It has also been shown to enhance fear extinction and reduce the long-term anxiogenic effects of stress, and promote hippocampal neurogenesis.
CBD is available in a variety forms, including drops that can be ingested under the tongue, vapes, drinks, or vitamin gummies. One product that a lot of people recommend is Aspen Green Calm Organic CBD Oil that has lemon-flavored flavor and is U.S. Department of Agriculture certified organic. Use the coupon HEALTHLINE to receive 20% off your order. The company makes use of supercritical extraction to ensure purity, and also blends chamomile with Ashwagandha extracts for calming effects.
8. B vitamins
Vitamin Bs are vital for mood regulation. B-complex vitamins can alleviate symptoms of depression and anxiety like irritability, fatigue and difficulty concentrating. Vitamin B1 is crucial in balancing blood sugar levels, which can impact mood. Vitamin B3 can aid in helping the brain produce serotonin which can reduce anxiety. Vitamin B5 helps to support the adrenal glands, which could relieve stress and depressive mood.
Vitamin B12 and folic acid help balance depression. Vitamin D is essential for regulating mood and the nervous system. In a study that was published in 2022, individuals who consumed a lot of B vitamins reported lower anxiety.
Certain herbal remedies have been shown to be effective in reducing anxiety, including passionflower and Kava. Valerian root's roots, which are brimming with Terpenes, a class of compounds, can be a natural sedative and subdue anxiety. Essential oils of lavender (LEO) contain a chemical known as the linalyl-acetate that has a soothing affect on GABA receptors.
9. Diet
A healthy diet is an important element in managing anxiety. Some people may be able to relieve anxiety symptoms by eating food rich in nutrients. treatment for panic and anxiety attacks with high fat content like mackerel, salmon and sardines are rich in Omega-3 fatty acids, which has been proven to improve mood through decreasing inflammation and regulating neurotransmitters. The addition of eggs, pumpkin seeds and turmeric to your diet could also be beneficial. Eggs contain tryptophan, an amino acid that aids in create serotonin, which is a chemical in the brain that boosts mood and decreases anxiety.
Regular exercise and engaging in meditation and relaxation techniques are also helpful. Some CAM therapies, like yoga and acupuncture, have been proven to decrease stress. There is some preliminary evidence that dietary changes, such as eliminating alcohol and caffeine, may also aid in reducing anxiety. These natural treatments can be a great complement to other treatment methods that your doctor might recommend. However, they shouldn't be seen as a replacement for therapy or medication.