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Natural Anxiety Treatments

Many people suffering from anxiety discover natural remedies for alleviating symptoms. These include hypnotherapy, meditation and herbal remedies. However, IamPsychiatry must be discussed with a doctor before being used.

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

1. Exercise

For many, exercise can help reduce anxiety. Exercise releases mood-boosting chemicals that can keep you from anxious thoughts. Try to incorporate exercise into your daily routine every day and find an activity that makes you feel relaxed.

If you are worried about being around other people, find a workout partner or enroll in an exercise class for groups. This way, you'll be able to keep each other accountable and more motivated to exercise.

Aside from exercise it is also possible to boost your mood by making dietary changes. A balanced, healthy diet is important for mental health. Avoiding refined sugars and carbs can reduce anxiety by stabilizing blood sugar levels, reducing moodiness and keeping you from feeling fatigue.

2. Hypnotherapy

Hypnotherapy is an effective and non-medicated treatment for anxiety that aids people to overcome negative thoughts and beliefs. It also promotes relaxation and healthy coping strategies.

Hypnosis is a state that involves deep relaxation and focus where the therapist assists you in accessing your subconscious mind to resolve underlying issues. This is different than the trance-like state of sleep. Some people notice a shift right away. One session might be enough for some people, but many need a series of sessions or hypnotherapy tapes to begin to notice a change.

Hypnosis is a powerful treatment for anxiety as it addresses the root causes of the disorder - anxiety-related thoughts that are not rational, negative beliefs, and ineffective strategies for coping. Together with cognitive-behavioral therapy (CBT), hypnosis can help individuals manage anxiety and reduce symptoms. CBT for instance, teaches people to identify and challenge irrational thinking and use techniques to reduce fear in stressful situations, learn to relax, and much more.

3. Acupuncture

Many people believe that acupuncture is only effective for physical conditions, it can also help with mental health issues such as anxiety. Studies have proven that acupuncture is as effective as medications at treating anxiety symptoms.

Acupuncture stimulates tissues and nerves which trigger the body to produce pain-relieving neurotransmitters and hormones. These chemicals can ease anxiety symptoms, and the physical sensations that often accompany them, like a churning feeling in the stomach or headache.

Lavender essential oils (LEO) contain Terpenes, chemical compounds that provide a relaxing effect. In a 2017 review article, it was found that lavender extract could be effective in decreasing anxiety disorders. This is particularly relevant when it is taken on an intermittent basis. Lavender is easy to apply and can be rubbed into the wrists, neck or temples to soothe the nervous system. You can also add lavender to your bath or inhale it with a diffuser at work or at home.

4. Meditation

Meditation is a practice that helps you to relax and reduce your stress levels. Additionally, it can aid in sleeping better and boost your productivity at the office or at home. You might want to ask your friend or family member who suffers anxiety to test this natural anxiety treatment.

Recent research has revealed that mindfulness meditation can reduce anxiety symptoms by altering the way our brains react to stressful situations. It also assists in developing ways to cope when we are experiencing anxiety.

It is important to note that this research was a placebo-controlled, double-blind trial, which is similar to studies on psychotherapy. Further research is needed to determine the exact effects of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming properties and contains a variety of chemicals that can alter the chemical receptors in the brain, which relieve anxiety.

5. Yoga

Anxiety is the body's response to stress. It's part of the "fight or run" response. It can help keep you alert and motivated, but when anxiety becomes chronic and excessive, it could lead to anxiety disorders such as PTSD and OCD.

Stress can be reduced by getting enough rest as well as practicing mindfulness and taking herbal supplements. Chamomile is a wonderful herb to try to reduce anxiety since it has a gentle and relaxing effect on the nervous system. You can massage chamomile essential oil on your temples or inhale the scent to calm both your mind and body.

Yoga is a natural remedy that has shown to be effective in treating anxiety. In a recent research study, cognitive behavioral therapy was compared to yoga for people with generalized anxiety disorder. The results revealed that both CBT and yoga groups saw significant reductions in symptoms. However the improvement was greater among those who received yoga therapy.

6. Supplements

Many people who suffer from anxiety seek natural treatments to ease their symptoms, as opposed to prescription medications that can have serious negative side adverse effects. Supplements for the diet, such as chamomile and lavender along with omega-3 fatty acids can be helpful. Herbs like valerian and kava root can also be used to treat symptoms.

One supplement that has been found to reduce anxiety is gamma aminobutryic acids (GABA) which is a stimulant of relaxation. Another is a compound called inositol, which has been proven to decrease the activity of nerve cells that are involved in panic and obsessive-compulsive disorders.

Valerian root is an herb that has been used for centuries in tinctures and teas to alleviate anxiety, insomnia, and stress. It has been shown to decrease nervousness and improve the quality of sleep. The active ingredients may increase the amount inhibitory neurotransmitter GABA that has a relaxing effect.





Essential oils can be 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 on the skin.

7. CBD oil

CBD is a non-psychoactive compound that can help reduce anxiety. It helps by balancing the stress response system, and triggering the healthy fight or flight response. CBD oil has been found to reduce insomnia and anxiety.

CBD could act as an anti-anxiety drug that is natural, stimulating serotonin, thereby increasing GABA levels and reducing NMDA activation, according to research. It has been shown to reduce fear, prevent long-term stress-induced anxiogenesis and increase hippocampal neuron activity.

CBD is available in a variety of forms, including drops under the tongue or vapes, drinks, or vitamin gummies. One product that a lot of people recommend is Aspen Green Calm Organic CBD Oil, which has lemon-flavored flavor and is U.S. Department of Agriculture certified organic. You can apply the coupon code Healthline to save 20% off your purchase. The company uses supercritical CO2 extraction to ensure purity and combines it with the extracts of chamomile and Ashwagandha for additional relaxing benefits.

8. B vitamins

Vitamin Bs are vital for mood regulation. B-complex supplements can ease symptoms of anxiety and depression like irritability, fatigue and difficulty in concentrating. Vitamin B1 is vital to regulate blood sugar levels, which can impact mood. Vitamin B3 assists the brain to produce serotonin which helps reduce anxiety levels. Vitamin B5 can help support the adrenal glands, and reduce stress.

Folic acid and Vitamin B12 help balance out depression, and vitamin D is crucial for managing the nervous system and mood. In a study that was published in 2022, those who consumed a high dose B vitamins had less anxiety.

Certain herbal remedies have been shown to be effective in reducing anxiety. These include passionflower and kava. Valerian root is a plant that contains compounds called terpenes, acts as a natural sedative that can reduce anxiety. Lavender essential oils (LEO) contain a chemical known as linalyl-acetate, which has a relaxing affect on GABA receptors.

9. Diet

Healthy eating is essential for managing anxiety. Some people may get relief from anxiety symptoms by eating foods rich in nutrients. Fatty fish, like mackerel, salmon, and sardines, have a high content of omega-3 fatty acids. They have been shown to improve mood by reducing inflammation and regulating neurotransmitters. Incorporating eggs, pumpkin seeds, and turmeric to your diet could also be beneficial. Eggs are rich in tryptophan, which is an amino acid that assists in create serotonin, a chemical found in the brain that increases mood and eases anxiety.

Engaging regularly in exercise and in relaxation and meditation are also helpful. Stress can be decreased through CAM treatments such as yoga, acupuncture, and meditation. A few preliminary studies suggest that diet changes such as eliminating alcohol and caffeine from your diet, can also alleviate anxiety. These natural treatments are a great addition to other treatment methods that your doctor may recommend. They are not substitutes for medications or therapy.