Natural Anxiety Treatments

Many people who suffer from anxiety symptoms treatment find natural ways to alleviate symptoms. These methods can include hypnotherapy, meditation and herbal remedies. However, they should be discussed with a doctor before being used.

Herbal supplements can help reduce cortisol, a stress hormone. They can also aid with sleep problems and anxiety.

1. Exercise

For many people, exercise can help reduce anxiety. Exercise releases mood-boosting chemicals that can help you stay away from thoughts of anxiety. Find an activity that you enjoy and incorporate it into your daily routine.

If you are worried about being around other people then find a fitness partner or join a fitness class in a group. You can each hold each other accountable to exercise and keep yourself motivated.

You can boost your mood by making some dietary changes. A nutritious and healthy diet is crucial for mental health, and avoiding sugar and refined carbohydrates can reduce anxiety levels by stabilizing blood sugar, reducing anxiety and moodiness, as well as preventing fatigue.

2. Hypnotherapy

Hypnotherapy is a powerful and non-medicated treatment for anxiety that aids individuals reframe negative thoughts and beliefs. It also helps promote relaxation, healthy coping mechanisms and a positive attitude.

Hypnosis is an intense state of relaxation and focus in which the therapist helps to access your subconscious mind to address underlying issues. This is not the same as a trance-like sleep state. Some people notice a difference right away. It's possible that just one session is enough for some, but for the majority of people it's a series of sessions and hypnotherapy recordings that help them start to notice a change.

Hypnosis is a powerful treatment for anxiety as it addresses the root causes of the disorder, which is irrational anxious thoughts and beliefs that are negative, as well as inadequate strategies for coping. Together with cognitive-behavioral therapy (CBT), hypnosis can help individuals manage anxiety and ease symptoms. For instance, CBT teaches individuals to identify and challenge irrational thoughts, use exposure techniques to face difficult situations, and also learn to relax.

3. Acupuncture

While many believe that the benefits of acupuncture are limited to physical conditions it can also assist with mental health issues, such as anxiety. Studies have shown that acupuncture can be more effective than medications in treating anxiety-related symptoms.

Acupuncture stimulates the nerves and tissue connections, which prompts the body to release pain-relieving hormones and neurotransmitters. These chemicals can reduce anxiety symptoms as well as physical sensations that they usually bring like the churning stomach and headache.

Lavender essential oil (LEO) contains chemical compounds called terpenes. They are believed to possess a calming effect. In a review article from 2017, it was found that lavender extract may be effective ines, or inhale the scent to relax both your mind and body.

Yoga is a best natural treatment for anxiety and depression treatment that has shown to be effective for anxiety. A recent study examined the effectiveness of 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 symptoms. However, the improvements were greater for those who had the yoga intervention.

6. Supplements

Many people with anxiety prefer natural treatments over prescription drugs, which could cause serious side-effects. Supplements to your diet like lavender, chamomile and omega-3 fatty acids may help. Herbs, like valerian and kava root can also be used to alleviate symptoms.

One supplement that has been shown to decrease anxiety is gamma-aminobutryic acid (GABA) which has been proven to promote relaxation. Inositol is another compound that has been proven to reduce the activity of nerve cells in panic and other disorders.

Valerian root has been used in teas and tinctures for centuries to treat anxiety and stress, as well as sleep. It has been proven to decrease nervousness and improve the quality of sleep. The active ingredients in it can boost the amount of inhibitory neurotransmitter GABA that has a relaxing effect.

Essential oils can be a great way to relieve anxiety and stress by simply inhaling the scent. You can add them to a diffuser or mix them with a carrier and apply directly to your skin.

7. CBD oil

CBD is a non-psychoactive substance that can alleviate anxiety. It helps by balancing your stress response and helping create a healthy fight-or-flight response. CBD oil has been shown to reduce anxiety and insomnia.

CBD could act as a natural anti-anxiety nausea treatment agent by stimulating serotonin, thereby increasing GABA levels and decreasing NMDA activation according to research. It has also been shown to increase fear extinction and prevent the long-term anxiogenic effects of stress, and boost hippocampal neurogenesis.

CBD is available in a variety forms, such as drops under the tongue or vapes, drinks, and vitamin Gummies. Aspen Green Calm Organic CBD Oil is an item which is highly recommended. It has a lemon-like flavor and is certified organic by the U.S. Department of Agriculture. Utilize the coupon code HEALTHLINE to get 20% off your purchase. The company uses supercritical CO2 extraction to ensure purity. It adds chamomile extract and Ashwagandha extract for additional beneficial calming effects.

8. B vitamins

Vitamin Bs are essential to mood regulation. B-complex supplements can ease symptoms of depression and anxiety like irritability, fatigue and trouble concentrating. Vitamin B1 is crucial to regulate blood sugar levels, which can impact mood. Vitamin B3 can help the brain to produce serotonin which can help reduce anxiety. Vitamin B5 assists the adrenal glands, which could relieve stress and depressive mood.

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 showed that people who took a large dose of B vitamins experienced less anxiety treatment for autism.

Some herbal remedies have been shown to be effective in reducing anxiety, such as passionflower and Kava. Valerian root is a plant that contains compounds called terpenes. They act as a natural sedative, and can subdue anxiety. Lavender essential oils (LEO) contain a chemical known as the linalyl-acetate that has a soothing effect on GABA receptors.

9. Diet

A healthy diet is an essential aspect of managing anxiety. Some people can get relief from anxiety-related symptoms by eating foods that are high in nutrients. Fish that are fatty, such as salmon, mackerel and sardines are rich in Omega-3 fatty acid, which has been shown to improve mood by decreasing inflammation and regulating neurotransmitters. In addition, adding foods to your diet such as eggs, pumpkin seeds, and turmeric can be beneficial. Eggs are a rich source of tryptophan, an amino acid that assists in create serotonin, which is a chemical in the brain that improves mood and reduces anxiety.

Taking regular exercise and engaging in relaxation and meditation are also helpful. Some CAM therapies, like yoga and acupuncture have been proven to reduce stress. There is some preliminary evidence that dietary changes including a reduction in alcohol and caffeine, can also aid in reducing anxiety. These natural remedies are a great addition to other treatments that your doctor might recommend. They should not be used as a substitute for medication or therapy.