The Best Natural Treatment For Anxiety
Certain aromas can help calm your mind. Try ylang-ylang which is known for its soothing fragrance or vetiver. Both are said to help reduce stress and anxiety. Progressive muscle relaxation can help people let go of tension that they unconsciously hold.
Natural remedies are often a good supplement to other therapies, but they're not as secure as prescription medications and should be used with caution and in conjunction with professional advice.
1. Exercise
When anxiety is present the brain can become stuck in a loop of negative thoughts and emotions. Physical exercise can break this cycle because it improves mood and reduces stress. Regular exercise is one of the most effective treatments for anxiety in nature.
Whether it's a simple walk or a yoga session, or a vigorous HIIT exercise, moving can help calm the mind and boost confidence. This is because it's good for the body, but it can also help prevent a build-up of stress hormones like cortisol and adrenaline. In addition, it offers the added benefit of helping reduce the symptoms of depression as well as other psychiatric disorders.
What's more, exercising can help improve the quality of sleep and increase energy levels, both of which are crucial factors in reducing stress and anxiety. The social aspect of going to a gym or taking part in a group fitness class can be beneficial, as it may be a source of motivation and support to stick to your exercises.
In addition to relaxing the nervous system regular exercise can promote new blood vessel formation and enhance the communication between nerve cells in the brain, particularly in the hippocampus, which is linked to cognitive functions, emotions and memory. Plus, it can help to relax muscles by releasing mood-enhancing neurotransmitters such as serotonin and endorphins.
Natural medicines are not a substitute for therapy. The use of medications to treat anxiety can result in dependence and make it harder for the patient to understand how to cope with future anxiety on their own. Therefore, it is important to complement natural medicines with an anxiety reduction without medication strategy.
2. You can also learn more about our Meditation
Aside from exercise, meditation may be one of the most effective natural cures for anxiety. Some of the key advantages of this method include the ability to reduce stress levels, reduce blood pressure and heart rate, increase concentration and attention span, and improve overall psychological well-being.
A focus on the present moment has been proven to reduce anxiety symptoms. Mindfulness can help you focus on your breathing, and helps you observe your thoughts and feelings without judgment. This is especially useful for those who have trouble "turning off" their thoughts of anxiety.
Another form of meditation to help with anxiety is progressive muscle relaxation which involves tensing and relaxing various muscles throughout your body. This can be done alone or in groups. treatment for generalized anxiety has been shown to decrease stress and anxiety through physical tension.
In addition to meditation, certain herbal remedies have also been found to be effective in reducing anxiety. Examples include chamomile, which is a mild sleep inducer as well as a tranquilizer; passionflower which can aid in reducing anxiety and stress-related sleeping issues and valerian, which can reduce short term anxiety symptoms.
Although natural remedies can be a fantastic complement to existing anxiety treatment options, it's important to approach them with an open mind and in conjunction with a health care professional. Certain natural remedies may require herbs or supplements, so it's best to check with your physician to ensure they won't interact with other medications you're currently taking. Many of these remedies at home might take a while to work, so be patient.
3. Diet
Anxiety is a normal reaction to stress, but when it is persistent and recurring, you may be suffering from a condition known as generalized anxiety disorder (GAD). Addition of whole foods and natural remedies to boost brain function can help alleviate your symptoms.
A diet rich in foods that are rich in nutrients like fish, vegetables and herbs, can help reduce anxiety. The omega-3 fatty acids in cold-water fish like trout and salmon can boost moods by decreasing levels of dopamine as well as serotone. (1, 2)
Magnesium-rich food items, like dark greens, beans, and nuts, can help you relax. Consuming probiotic-rich foods can be beneficial, since research has shown a link between gut health and anxiety. The flora and fauna in your digestive system produce serotonin. This chemical can alleviate anxiety symptoms. (3)
Herbal teas like lavender and chamomile can calm your nerves. You can make herbal teas at your home or buy them.
Essential oils can also be an effective natural method to calm anxiety and promote relaxation. Apply chamomile oil to your skin or placing the drops in a diffuser to enjoy its refreshing and herbal aroma. Clary sage oil with its strong, medicinal smell and ylang-ylang, which has a the sweet, luxurious scent, are also beneficial.
Kava can also be used to improve sleep and decrease anxiety. There are reports of liver damage that is caused by kava, therefore it is important to consult your physician prior to taking this supplement.
4. Yoga
Yoga is a mix of meditation, stretching and breath practice that has multiple health benefits. It's also a form of exercise, as it triggers endorphins that are produced in the body. These improve mood and reduce anxiety and stress. It also encourages social interaction and teaches you how to move your body in a way that is harmonious with others.
In one study, researchers found that a 12 week yoga program increased levels of GABA, a neurotransmitter that assists the body in relaxing. The increase in GABA decreased the stress levels of participants and decreased their anxiety, depression and fatigue. The researchers believe that this increase in GABA is why yoga may aid in reducing depression and anxiety.
If you're thinking of taking up yoga to help with anxiety, begin by attending a class led by a professional instructor. Yoga instructors are available at local gyms or community centers as well as on the internet. While practicing you can experiment with different poses and find those that feel right for your body. Slower movements such as Hatha or Restorative Yoga can activate the relaxation response in the body. Vinyasa Yoga, which combines breathing and movement to calm the mind, is a second option.
Other natural treatments for anxiety include hypnotherapy as well as acupuncture. These treatments are not well-researched, so they should only be used in conjunction with other treatment options. These alternatives to medications can cause adverse effects in some cases. It's important to speak with a doctor before using them. They can help you find the most safe and effective natural solution to treat your symptoms.
5. Sleep
A restful night's sleep is essential for overall health, but anxiety can keep you awake all night. This can cause an unending cycle of anxiety and insomnia when you try to fall asleep but are distracted by anxieties. Fortunately, there are many natural remedies to insomnia that are not associated with anxiety that can help you get a better night's rest.
Weighted blankets can help reduce anxiety and give you physical comfort, helping you relax into a calm state. These blankets come in a variety of sizes and weights, meaning you can pick one that is right for you. Drinking less and avoiding caffeine can also aid in relaxation. Both caffeine and alcohol are stimulants which can cause you to feel agitated and anxious at night.
Herbal supplements can help ease anxiety. However, it is important to consult your doctor prior to taking any herbal supplement. The supplements aren't controlled and their effectiveness has been demonstrated through small clinical studies. It is also possible to have allergies or other problems that may prevent a supplement from being effective for you.
Anxiety is an normal and healthy response to stress, however it can become debilitating when it's constant. It's important to find ways to manage your anxiety symptoms with therapy, diet and natural remedies like yoga and meditation. The more you learn how to manage your anxiety and manage them, the easier it will be to live a happy, productive life. In the end, a mix of treatments and natural remedies is the best choice for your needs. Remember that finding the right treatment for you takes time, so don't lose hope!