The Best Natural Treatment For Anxiety
Inhaling certain scents can help calm the mind. Try ylang ylang, which is known for its soothing smell, or vetiver. Both are believed to ease anxiety and stress. Progressive muscle relaxation can help people release tension they may have held unconsciously.
Natural remedies are often a good supplement to other therapies however they're not as secure as prescription drugs and should be taken with caution and in conjunction with advice from a professional.
1. Exercise
When anxiety strikes, the brain can get trapped in a cycle of negative thoughts and emotions. Physical exercise can help break this cycle as it boosts mood and reduces stress. Regular exercise is one of nature's most effective anxiety treatments.
Movement helps calm the mind and boosts confidence, whether by taking a stroll or a HIIT workout. This is because it's good for the body, but can also help prevent a accumulation of stress hormones such as adrenaline and cortisol. Additionally, it comes with the added benefit of helping lessen the symptoms of depression as well as other mental disorders.
Furthermore, exercise can help to improve sleep quality and increase energy levels, both of which are key factors in managing stress and anxiety. And the social aspect of joining a gym or taking part in a group fitness class is also beneficial, as it may provide an additional source of motivation and support to stay on track with your workouts.
Regular exercise can help calm the nervous system and stimulate the creation of new blood vessels in the brain. This is especially applicable to the hippocampus that is associated with emotions, cognitive functions and memory. Additionally, it can help relax muscles by releasing mood-enhancing Neurotransmitters such as endorphins or serotonin.
But keep in mind that natural medicine is not a substitute for therapy. The use of medications to treat anxiety could result in dependence and make it harder for the patient to understand how to cope with future fears on their own. It's important to complement natural medicine with a medication-free anxiety reduction plan.
2. Meditation
In addition to exercise, meditation may be one of the most effective natural remedies for anxiety. Some of the key benefits of this method include the ability to reduce stress levels, decrease blood pressure and heart rate, improve attention span and concentration and enhance overall psychological well-being.
Meditation that focuses on the present moment has been shown to reduce anxiety symptoms. Mindfulness helps you not evaluate your thoughts or feelings and instead focus on your breathing. This is especially beneficial for those who have trouble "turning off" their thoughts of anxiety.
Another type of meditation for anxiety is progressive muscle relaxation that involves tensing and relaxing the various muscles throughout your body. This can be done alone or in a group. It has been shown to reduce anxiety and stress through physical tension.
In addition to meditation, some herbal remedies have also been found to be effective at decreasing anxiety. A few examples include chamomile that is a mild sleep inducer as well as a tranquilizer; passionflower which can help with insomnia and stress-related sleep issues and valerian, which can help to reduce short-term anxiety symptoms.
While natural remedies can be a great complement to existing anxiety treatment options, it's crucial to approach them with an open mind and in conjunction with a medical professional. Certain natural remedies could involve supplements or herbs, and therefore it's a good idea to consult your physician to ensure they won't interact with other medications you're currently taking. Additionally, many of these home remedies may take a while before they take effect, so you should be patient!
3. Diet
Anxiety is normal and a response to stress. However, if it becomes persistent or recurring, you could be suffering from a condition referred to as generalized anxiety disorder. Addition of whole foods and natural remedies to promote healthy brain function can help alleviate the symptoms.
A diet high in nutrient-rich foods, such as fish and vegetables, as well herbs can reduce anxiety. Omega-3 fatty acids that are found in cold-water fish like trout and salmon can help improve moods through lowering levels of dopamine and serotone. (1, 2)
Foods high in magnesium, such as dark greens, legumes and nuts can aid in relaxation. Consuming probiotic-rich foods are also beneficial as research has shown that gut health and anxiety are linked. The bacteria that live in your digestive tract produce serotonin, an amino acid. an ingredient that can ease anxiety symptoms. (3)
Herbal teas, such as lavender and chamomile, are able to help calm your nerves. You can make herbal teas at home, or purchase them.
Essential oils are a natural way to decrease anxiety and promote relaxation. Apply chamomile oil to your skin or placing the drops in a diffuser to enjoy its fresh and herbal scent. Clary sage oil, which has its strong, medicinal scent, and ylang-ylang, with an exquisite, sweet scent, are also helpful.
Kava can be used to improve sleep and decrease anxiety. However, reports of liver damage from kava use have led to warnings on the use of this herb, so make certain to consult a doctor before using this supplement.
4. Yoga
Yoga is a blend of stretching, meditation, and breath work that has numerous health benefits. It's also a form of exercise that triggers endorphins in your body that improve mood and reduce anxiety and stress. It also encourages social interaction and teaches you to move your body in a harmonious way with others.
Researchers discovered that a 12-week yoga program increased GABA levels, a neurotransmitter that helps the body to relax. This increase in GABA decreased the stress levels of participants and reduced their anxiety, depression and fatigue. Researchers believe that this increase in GABA is why yoga may help with depression and anxiety.
Take a class with an experienced yoga instructor if you're considering trying it to ease anxiety. You can find yoga instructors at local gyms and community centers and also online. While practicing you can play around with different poses and find those that feel right for your body. Slower practices, like Hatha or restorative yoga can activate the body's relaxation response. Vinyasa Yoga, which blends breathing and movement to calm the mind, is a different option.
Other natural treatments for anxiety include hypnotherapy as well as Acupuncture. However, there isn't much research on these treatments, and they should be used in conjunction with other treatment options. In some instances, these alternatives to medication may cause side effects, so it's important to talk to a medical professional before you try them. They can direct you to the safest, most effective natural treatment for your symptoms.
5. Sleep
Sleep is crucial for your health, but anxiety could keep you awake during the night. This can lead to an endless cycle of anxiety and insomnia when you try to fall asleep but are distracted by anxiety. There are a variety of natural remedies to help with insomnia caused by anxiety.
A blanket with weights can offer physical comfort and help reduce anxiety, allowing you to relax in a calm state. These blankets are available in various sizes and weights, so you can pick the one that is right for you. In the same way, avoiding caffeine and drinking less alcohol can also aid in relaxation. Both alcohol and caffeine are stimulants that can make one feel anxious and agitated at bedtime.
Herbal supplements can ease anxiety. However, it is important to consult your doctor prior to taking any herbal supplement. These supplements aren't regulated and their efficacy has been demonstrated only in small studies. It is also possible to have allergies or other problems which could stop the supplement from working for you.
Anxiety is a normal and healthy reaction to stress, but it can be debilitating if it's persistent. It's crucial to find ways to manage anxiety symptoms through diet, therapy and natural therapies like yoga and meditation. The more you learn to manage your anxiety symptoms, the easier it is to live a happy, productive life. A combination of natural therapies and treatments will ultimately be the best choice for you. It's important to keep in mind that it takes time to find an effective treatment plan for you, so don't give up!