The Best Natural Treatment For Anxiety
Inhaling certain aromas can help calm the mind. Try ylang ylang, known for its soothing scent, or vetiver, believed to reduce stress and anxiety. Progressive muscle relaxation can help people release tension they may have unconsciously held.
Natural remedies can be an excellent supplement to other therapies. However they aren't as secure as prescription medications and should only be used in conjunction with professional advice.
1. Exercise
If you're feeling anxious your brain can get trapped in a negative cycle of thoughts and emotions. Physical exercise can help to break the cycle, because it improves mood and eases stress. It's no wonder that regular exercise is among the most effective natural remedies for anxiety.
It doesn't matter if it's a stroll or a yoga session, or a HIIT-intensive exercise, physical activity can calm the mind and boost confidence. It's good for your body and can help prevent the buildup of stress hormones like adrenaline, cortisol and others. In addition, it offers the added benefit of helping to lessen the symptoms of depression and other psychiatric disorders.
Exercise can also help improve sleep quality and increase energy levels, which are both essential factors to manage stress and anxiety. The social aspect of joining a gym or taking part in a group fitness class is also beneficial, since it can provide a second source of motivation and support to stay on track with your exercise routine.
In addition to relaxing the nervous system exercising regularly can promote new blood vessel formation and enhance the communication between nerve cells in the brain, particularly in the hippocampus, which is linked to emotions, cognitive functions and memory. Plus, it can help relax muscles by releasing mood-enhancing neurotransmitters like serotonin or endorphins.
But remember that natural medicine is not an alternative to therapy. The use of medicines to treat anxiety may cause dependence and make it more difficult for the patient to learn how to handle future fears on their own. It is important to complement natural remedies with a non-medicated anxiety reduction strategies.
2. You can also read about our Meditation
In addition to exercising, meditation can be one of the most effective natural treatments for anxiety. The main advantages of this method include the ability to reduce stress levels, decrease blood pressure and heart rate, improve attention span and concentration and improve your overall psychological well-being.
A focus on the moment has been proven to decrease anxiety symptoms. Mindfulness helps you not judge your thoughts or feelings, but instead to focus on your breathing. This is particularly beneficial for those who find it difficult to "turn off" their anxious thoughts.
A second type of meditation that can help reduce anxiety is a progressive relaxation. This involves tensing and releasing different muscles throughout your body. It can be done on your own or with a group, and it's been shown to reduce stress and anxiety through reducing tension in the body.
In addition to meditation, some herbal remedies have also been shown to be effective in alleviating anxiety. anxiety treatment meds include chamomile which is a mild sleep inducer and tranquilizer; passionflower that can ease sleep issues related to stress and anxiety and valerian that can reduce short term anxiety symptoms.
While natural remedies can be a wonderful complement to existing anxiety treatment options, it's crucial to approach them with an open mind and in conjunction with a health care professional. Some natural options may involve supplements or herbs, so it's best to check with your physician to ensure they don't interfere with any medications you're currently taking. Additionally, many of these remedies at home can require a bit of time before they take effect, so be patient!
3. Diet
Anxiety is normal as a response to stress. However when it becomes chronic or recurrent you may be suffering from a condition referred to as generalized anxiety disorder. The addition of whole foods and natural remedies to boost brain function can help alleviate your symptoms.
A diet rich in nutrient-dense food items, such as fish vegetables, fruits, and herbs, can help to reduce your anxiety. The omega-3 fatty acids in cold water fish such as trout and salmon can improve moods by decreasing levels of dopamine as well as serotone. (1, 2)
Magnesium-rich foods, such as dark greens, beans, and nuts, can help you relax. Consuming foods that are rich in probiotics can also be beneficial as research has shown that gut health and anxiety are connected. The bacteria in your digestive system produce serotonin. This chemical can help alleviate anxiety symptoms. (3)
Herbal teas, like lavender and chamomile, can soothe your nerves. You can buy soothing herbal teas or make them at home.
Essential oils are a natural way to reduce anxiety and promote relaxation. Try placing a few drops chamomile oil in a diffuser or rubbing it into your skin to enjoy its fresh, herbaceous aroma. Other oils that may help include clary Sage, which has an intense, medicinal scent, and ylang ylang, that has a sweet and luxurious fragrance.
Kava can be used to improve sleep and decrease anxiety. There have been reports of liver damage caused by kava, so it is crucial to consult your physician prior to taking this supplement.
4. Yoga
Yoga is a combination breathing, stretching, and meditation work with multiple health benefits. It is also regarded as an exercise program because it triggers the body to release endorphins which boost mood and decrease anxiety and stress. Additionally, it promotes social engagement and teaches you how to move your body in unison with other people.
Researchers found that a 12-week program of yoga increased GABA levels, a neurotransmitter which helps the body to relax. The increase in GABA decreased the participants' stress levels and also decreased their anxiety, depression and fatigue. Researchers believe that yoga's capacity to reduce anxiety and depression is due to the increase in GABA.
Attend a class taught by a professional yoga teacher if you're considering trying it to lessen anxiety. Yoga instructors can be found in local gyms, community centers and online. During your practice you can play around with different poses and identify those that feel right for your body. Slower exercises, such as Hatha or restorative yoga can activate the body's relaxation response. You might also consider the Vinyasa yoga practice, which combines breath and movement to help calm the mind.
Other natural treatments for anxiety include hypnotherapy and acupuncture. However, there isn't much research on these treatments, which means they should only be used as an addition to other options for treatment. In certain instances these alternative therapies can cause side effects, so it's important to consult with a healthcare practitioner before attempting these treatments. They can assist you in finding the safest and most effective natural remedy to treat your symptoms.
5. Sleep
A restful night's sleep is essential for overall well-being, but anxiety can keep you up at night. This can create an unending cycle of insomnia and anxiety as you try to sleep but are distracted by anxieties. There are a variety of natural remedies that can help with insomnia caused by anxiety.
Weighted blankets can reduce anxiety and give you physical comfort, helping you to relax into a peaceful state. These blankets are available in various sizes and weights so you can pick the one that is right for you. Avoiding caffeine and drinking less can also help you relax. Both alcohol and caffeine are stimulants that can make you feel restless and anxious at night.
The use of herbal supplements can aid in relieving anxiety, but it is important to consult your physician before attempting any supplement or herb. These supplements are not regulated and the efficacy of many has only been shown in studies conducted in small clinical trials. You could also be suffering from allergies or another issue that prevents a supplement from working.
Anxiety can be a healthy and normal reaction to stress. However it can turn into a debilitating condition if it is constant. It's crucial to find ways to manage the symptoms of anxiety through therapy, diet and natural therapies like meditation and yoga. The more you manage your symptoms, the easier it will be to live a an enjoyable and productive life. In the end, a mix of natural and conventional treatments will be best for your specific needs. It's important to keep in mind that it takes time to come up with a treatment plan that works for you, so don't give up!
