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15 Natural Remedies of Treating Anxiety - Effective Tips

15 Natural Remedies of Treating Anxiety - Effective Tips

Anxiety can seriously affect our health. It leads to both emotional and physical problems if not dealt with correctly.1 There are ways, beyond therapy and medicine, to handle anxiety. Here, I'll look into 15 natural options supported by research. These include things like herbal supplements, certain breathing techniques, and meditation, among others.1 They can work well when used with counseling or therapy, creating a balanced approach to anxiety management.

15 Natural Remedies of Treating Anxiety - Effective Tips

Key Takeaways

  • Natural remedies like chamomile, lavender, omega-3 fatty acids, L-theanine, and magnesium can contribute to anxiety relief.1
  • Regular exercise and mindfulness practices like meditation are beneficial in reducing anxiety symptoms.1
  • Herbal supplements such as chamomile and lemon balm can help with symptoms of generalized anxiety disorder (GAD).1
  • Techniques like acupuncture and using essential oils in aromatherapy are also useful for tackling anxiety.1
  • A mix of these natural remedies and standard treatments offers a complete method for dealing with anxiety.

Understanding Anxiety and Its Impact

Anxiety is when you feel worried a lot or not sure what might happen. It's more than just occasional nervousness. It can go all the way to being a diagnosed2 anxiety disorder. About 31% of adults have anxiety at some point in their lives. They might have generalized anxiety disorder (GAD), be overly anxious in social situations, struggle with obsessive thoughts and actions (OCD), or have post-traumatic stress disorder (PTSD).3

Types of Anxiety Disorders

There are different kinds of anxiety disorders, and each one comes with its own set of symptoms.2 For instance, there's GAD, social anxiety, and OCD. Knowing the type of anxiety disorder you have can direct you to the best treatment.

Symptoms of Anxiety

Feeling constant tension and worry is a key sign of anxiety. It might also speed up your heart rate and mess with your daily routine.3 It's important to know these signs so you can get help and learn how to manage them.

Traditional Treatments for Anxiety

Dealing with anxiety usually involves talking to a therapist and sometimes taking medicine.3 Yet, researchers are also looking into how natural treatments might help. This could offer more ways to support people with anxiety, in addition to the usual methods.

Exercise for Anxiety Relief

Exercise is a great way to fight anxiety, shown by research. With just one exercise for anxiety relief session, you can lower anxiety a bit. Doing physical activity for anxiety management over time can really cut down anxiety symptoms.4

Practicing mindful movement like yoga for anxiety helps too, experts say. The best goal is 150 minutes of moderate-intensity exercise each week. But, any bit of physical activity also works to lessen anxiety.5

Experts at the U.S. Department of Health point out a lot of benefits from exercise routines to reduce anxiety. It helps with health issues like high blood pressure and makes mental health better. Regular exercise can also lower feelings of depression and anxiety.5

Exercising helps release endorphins, which make you feel good. It boosts your confidence and lets you meet new people too. But, before you start, make sure you talk to a doctor. They can help make a safe plan for you based on your health.5

Focus on doing activities you love and setting goals you can reach. This will help you keep exercising. Even if you do a little every day, it's good for your health. Plus, it helps you stay well.5

Chamomile: A Calming Herbal Remedy

Chamomile is an herb noted for helping with anxiety issues, especially with GAD.3 Studies show it might work well for these conditions. For best results, take 500mg chamomile extract capsules a few times daily.3

Benefits of Chamomile for Anxiety

Using chamomile for a short time is thought to be safe, with few side effects, like mild stomach issues or light-headedness.3 But, it might not be safe with certain medicines, like those fighting organ transplant rejection.3 Also, if you're allergic to plants like ragweed, you might want to avoid it.3

Safety Considerations

Chamomile tea seems to have good effects on health, like being calming.6 Chamomile extract might slow down cancer cells' growth and make them die, which is good news.6 It could also help protect your mouth from sores caused by certain cancer drugs.6 And, it might ease a sore throat after surgery.6

FGO Organic Chamomile Tea Bags are well-priced, being on the more affordable side.2 They've also got a lot of great reviews on Amazon. Over 116,000 people rated them 4.6 out of 5.2 A study from 2016 found that drinking chamomile tea could ease GAD symptoms.2

Acupuncture: An Ancient Practice for Anxiety Management

Acupuncture is from China. It uses thin needles to poke specific points on the body. Many studies show it can help with anxiety. People feel better in just six weeks. It might even work quicker than some anxiety drugs. Acupuncture is believed to fix the body's energy balance, or "chi," which gets off track with anxiety.

How Acupuncture Works for Anxiety

In 2016, a study with rats looked at acupuncture. It seems to affect how our body reacts when we're scared or stressed. Acupuncture helps to calm this reaction. This may be why it helps lessen how anxious a person feels.

Potential Side Effects of Acupuncture

Acupuncture is safe if done right, with clean needles and by someone skilled7. But, if the needles are dirty or the technique is wrong, it can cause pain, bruising, or soreness. Some people, like those with pacemakers or who bleed easily, shouldn't get acupuncture7. It's vital to find a good acupuncturist to make sure it's both safe and helpful.

Lavender: A Soothing Scent for Anxiety

Lavender is known to help ease anxiety. Studies show its smell or even taking lavender supplements can be calming. This is especially true before big events like surgery.8 Yet, eating lavender supplements might cause headaches and tummy issues. It could also make you more tired if you're already taking sleep aids.8 So, using lavender oils with a diffuser might be a better choice.

Essential OilPriceResearch Findings
Valerian from Edens Garden$$$The 2020 review mentioned positive outcomes in six out of seven studies on valerian and anxiety.9
Jatamansi from R V Essential$$$A 2018 study in mice showed significant anti-anxiety effects of jatamansi extract.9
Lavender$A 2019 review demonstrated significantly lower anxiety levels when inhaling lavender, as well as reduced anxiety levels with lavender massages.9
Jasmine from Rainbow Abby$A 2017 study found that lower doses of jasmine extract significantly lowered anxiety in rats.9

In 2012, research showed lavender smells can lower anxiety by changing our brain's limbic system.9 Also in 2013, a study found inhaling jasmine oil can make you feel good and romantic.9

15 Natural Remedies of Treating Anxiety

There are many natural ways to treat anxiety. These include exercise, herbal supplements, acupuncture, and aromatherapy. Mind-body practices also help a lot.10 Anxiety affects about 20% of Americans every year,10 so it's important to know about these methods. This article will look at 15 natural remedies. They may help ease anxious feelings and boost your well-being.

Natural supplements work well with therapy and medication.10 If you're active, you might feel less anxious.10 Exercises like walking or yoga are great for calmness.10 Chamomile and lavender can ease anxiety too.10 Chamomile tea has been shown to better sleep and reduce anxiety.2 The FGO Organic Chamomile Tea Bags are $ and have high ratings on Amazon.

Acupuncture, aromatherapy, and meditation can also relax you.10 Aromatherapy is known to lower anxiety and help you sleep better.10 Meditation helps with anxiety, sleep, and keeps you healthy. We will discuss the benefits and how you can safely try these 15 natural remedies. This will help you manage anxiety better.

Aromatherapy: Using Essential Oils for Anxiety Relief

Aromatherapy uses essential oils from plants to help with anxiety. Studies show scents like lavender and citrus soothe and lower stress. These fragrances affect the brain's emotional areas, helping to calm.

Effective Essential Oils for Anxiety

Lavender oil is well-known for easing anxiety and aiding sleep.11 Sandalwood, lavender, and orange oils together also cut anxiety.11 For pregnant women, frankincense helps with anxiety.11 Lemon oil boosts mood and brain function.11 Clary sage cuts stress hormones, reducing anxiety.11 Chamomile is good for lowering general anxiety levels.11 Orange oil aids pregnant women in managing stress.11 Rose oil eases anxiety and menstrual or pregnancy pain.11 Ylang-ylang works as a sedative, calming anxiety.11 Jasmine increases happiness and calmness, fighting anxiety.11 Bergamot boosts mood by releasing dopamine, reducing stress.11 Vetiver helps with sleep and improves brain function, easing anxiety.11 Patchouli is known in Ayurvedic medicine as a stress reliever.11 Geranium lowers stress in pregnant women during labor.11 Sweet basil lessens inflammation and anxiety, aiding sleep.11

Safety Precautions with Essential Oils

Though safe, essential oils need careful use.11 Using them in public or at home might bother some.11 Be cautious of allergies, skin issues, headaches, or asthma.11 Always follow safety tips and check with a doctor, especially if you have health conditions.

Omega-3 Fatty Acids: Boosting Brain Health

Omega-3 fatty acids are in seafood, shellfish, and fish oil. They may help reduce anxiety, especially in those diagnosed. These acids are great for your brain. This might be why they help with anxiety.12

Sources of Omega-3 Fatty Acids

Fish like salmon, mackerel, and sardines are good sources. So are algae-based supplements.12 But many don’t eat enough fish to get the needed omega-3s. So, taking supplements can be a smart choice.12

Potential Benefits for Anxiety Management

Eating more fish may boost brain function.12 Yet, a study showed taking fish oil did not improve brain function in young adults.12 Moreover, in older adults with no memory issues, fish oil did not help brain function either.12 Good starting points for any benefit would be taking 1,000–2,000 mg of fish oil a day.12 Make sure to pick one high in EPA and DHA, especially if you have depression.12

Vitamin B Complex: Supporting Mental Well-being

The B-complex of vitamins is great for our minds. Vitamin B12 and B6, in particular, help lower anxiety. Studies show low B12 levels are common in those with anxiety. Taking B12 might lessen anxiety.13 Also, extra vitamin B6 can ease PMS symptoms, anxiety included.14 Yet, more studies are needed. But, B vitamins seem good for anxiety, especially when you're lacking them.13 Always check with a doctor first. B vitamins can affect some medicines.

Vitamin B12 and Anxiety

Many people don't get enough vitamin B12, which can impact both body and mind.13 Having too little B12 may raise anxiety levels. But, taking B12 supplements could help calm these feelings.13 Signs of not enough B vitamins might include tiredness, mood shifts, and problems thinking.13

Vitamin B6 and Premenstrual Anxiety

One study found a mix of magnesium and vitamin B6 can ease PMS anxiety.14 B6, part of the B vitamin family, seems to lower stress.13 It's smart to check your vitamin levels regularly.13

Meditation: Calming the Mind and Body

Meditation focuses on breathing and the link between the mind and body.15 It's suggested as a helpful tool in treating anxiety.15 By helping people relax deeply, it can reduce anxiety symptoms.15

Types of Meditation for Anxiety Relief

There are many kinds of meditation for calming.15 Mindfulness meditation and guided visualization are popular.15 Other methods include mantra meditation, Qigong, Tai chi, and yoga.15 These offer different ways to find peace and relax.15

Benefits of Regular Meditation Practice

Regular meditation can cause a lot of good, like less worry and better emotions.15 It can lower your heart rate and blood pressure, improving your health.15 It is also thought to help with many health issues, from anxiety to heart disease.15

Adding meditation to your life is easy and safe.15 It supports anxiety management without replacing medical care.15 Everyone, even those new to it, can get benefits.15 This includes times of high stress, like when you're stuck in traffic or at a tough meeting.15

Journaling: Expressing Emotions and Promoting Positivity

Journaling is writing down your thoughts and how you feel. It might help lessen anxiety. One study showed that writing about good moments and feelings can lower anxiety, especially in those with health issues.16 We need more research to fully grasp how this works. But, writing about feelings could be a good way to deal with anxiety.17 Also, journaling doesn't cost much and can be part of your daily life. It's a simple step towards managing anxiety naturally.

Writing things down might keep sad feelings away, studies say.16 Some research hints that it could even make your immune system stronger.16 Journaling lets you share hard feelings, feel happy, and look back. This can cheer you up and keep your mood on track.16 When facing a problem, writing about it might help you see it differently.16 Plus, it's like a memory booster. It can help you remember important moments or lessons.16 To begin, Calm suggests starting with free writing. This means writing down anything without judging yourself.16

Melatonin: Regulating Sleep and Anxiety

Melatonin is a natural hormone that helps control when we sleep and wake. It's being looked at closely for how it could manage feelings of unease or worry and help people get needed rest. Studies suggest taking melatonin might lessen feelings of stress, especially around times like surgery.18 They think it might work by aiding sleep, which then makes anxious moments not as intense. But, experts say more studies are crucial. These would show if melatonin really helps with anxiety not tied to sleep or health procedures.19 Just like with any supplement for worry, getting advice from a doctor before starting is wise. This is even more important for those on other drugs or with illnesses.

L-Theanine: Promoting Relaxation

L-Theanine comes from green tea naturally. Scientists have looked into how it can make us feel more relaxed and less anxious. Taking 200-400 mg of L-theanine each day might lower how anxious we feel, especially in tough times. The idea is that L-theanine changes our brain waves to the kind we have when relaxed but still focused. There's more to learn, but what we know now makes it seem like a good, natural way to handle anxiety.

Sources of L-Theanine

Green tea is the main place to find L-theanine. But, there are also supplements for people who want higher or specific doses.20

Potential Benefits for Anxiety Management

When people going through stressful times took 200-400mg of L-theanine supplements daily, they felt less anxious. (1) A study with 104 people found that L-theanine could cut down on stress and anxiety in hard situations. Another study looked at brain waves and found L-theanine helped lower both mental and physical stress reactions.

One big review pointed out the health and mood benefits of green tea and L-theanine. It said that L-theanine use made mice live longer, think better, and feel less sad under ongoing stress conditions.

Studies also found that L-theanine helped mice with trauma by improving brain cell regeneration and behavior. In one test, a drink with L-theanine in it showed clear anti-stress benefits and improved brain readings in people.

Another experiment found that after theanine intake, students felt less stressed during a pharmacy practice. Mice exposed to social stress also seemed to do better after having L-Theanine.

One study noted that L-theanine protected the memory functions of rats under stress. In another test, L-theanine seemed to guard against stress harming the memory of mice.

Magnesium: A Mineral for Anxiety Support

Magnesium is key for brain function and might help lessen anxiety. Early studies show adding magnesium could lower mild anxiety, general anxiety, and PMS-related anxiety.10

Dietary Sources of Magnesium

Natural sources of magnesium include whole grains, leafy greens, nuts, and dairy. By eating foods high in magnesium, you can boost your levels and possibly ease anxiety symptoms.

Magnesium Supplements for Anxiety Relief

If diet alone isn't enough, magnesium supplements might help. Types like magnesium lactate or magnesium glycinate could be beneficial.10 But, knowing how magnesium affects anxiety needs more study. Always talk to your doctor before using any new supplements.

Lemon Balm: A Calming Herb for Anxiety

Lemon balm is from the mint family and is known for its calming benefits. Lemon balm for anxiety has some proof behind it. A few studies show lemon balm can reduce anxiety, especially in those who just went through stressful medical events.

Lemon balm's action in the body might help keep the nervous system steady. Yet, we need more research to be sure about lemon balm and its calming abilities.21

Benefits of Lemon Balm for Anxiety

Calming herb to reduce stress and anxiety, help with sleep, make you eat better, and relieve pain and bloating. It also fights cold sores.21 In a study, those who took valerian and lemon balm mix slept better than those on placebo.

Another study found that 600 mg of lemon balm extract lifts mood and increases calmness and alertness.21 Lemon balm creams improve cold sores from the herpes virus.21

Safety Considerations

When it comes to herbal supplement, knowing the side effects is key. Talk to your doctor, especially if you take other meds. Lemon balm might not go well with sleep aids, thyroid drugs, and certain HIV medicines. Being careful is smart.21

Lemon balm comes in many forms, from dried leaves to cream.21 A typical dosage could be capsules or tea a few times a day, tinctures (60 drops daily), or applying cream three times a day.21

Conclusion

In conclusion, natural remedies are out there to help with anxiety. Things like chamomile and lavender can offer some relief. So can methods such as meditation and using scents. These can go along with other treatments for anxiety.1 While more study is needed, signs show these can be good. They might help manage anxiety, especially when part of a bigger plan.

Before trying any new natural methods, talk to a doctor first. They can help with safety and how much to use. They also know about how different things might interact.1 Mixing traditional and natural methods can be the best way for each person. It helps them deal with their anxiety and get healthier.

A whole-body approach to anxiety is powerful. It uses different kinds of therapy and medicine together.1 The natural ways in this article are a great start for those wanting to treat their anxiety in a broader way. They can help people take control of their health.

FAQ

What are some natural remedies for treating anxiety?

Natural remedies for anxiety include exercise and herbal supplements. You can try chamomile and lavender. Acupuncture, aromatherapy, and omega-3 fatty acids are also helpful.

Vitamin B complex, meditation, and journaling can ease symptoms too. Remember to consider melatonin, L-theanine, and magnesium. Each of these has shown some benefit for anxiety.

How can exercise help reduce anxiety symptoms?

A single exercise session can temporarily lower anxiety. Over time, regular exercise decreases anxiety symptoms. Mindful exercises like yoga are especially good for reducing anxiety.

What are the benefits of using chamomile for anxiety?

Taking 500mg chamomile extract capsules several times daily might help. This is especially true for moderate-to-severe generalized anxiety disorder. Chamomile has few side effects, making it safe for short-term use.

How can acupuncture help with anxiety management?

Acupuncture can lower anxiety, particularly in the first six weeks. It might act faster than some medications. It works by helping to balance the body's energy, known as chi.

What are the potential benefits of using lavender for anxiety?

The smell of lavender, whether through essential oils or supplements, can calm you. It's especially effective before stressful events. But, taking lavender supplements might lead to headaches and constipation.

What are the 15 natural remedies for treating anxiety covered in this article?

The article highlights various natural anxiety remedies. These include exercise, supplements like chamomile and lavender, and acupuncture. It also mentions aromatherapy, omega-3 fatty acids, and meditation as beneficial.

Don't forget the importance of journaling, melatonin, L-theanine, and magnesium. Each plays a role in anxiety management.

How can aromatherapy help with anxiety?

Inhaling certain essential oils' scents, like lavender and citrus, can calm you. The oils interact with parts of the brain that control emotions. This helps in reducing anxiety.

What are the potential benefits of omega-3 fatty acids for anxiety?

Omega-3s may significantly lower anxiety symptoms for diagnosed individuals. They're essential for brain health. This is why they could help with anxiety disorders.

How can the B-complex of vitamins help with anxiety?

Low vitamin B12 levels are common in anxious people. B12 supplements might reduce anxiety. High-dose vitamin B6 can also lessen anxiety symptoms, especially with PMS.

What are the benefits of incorporating meditation into a routine for anxiety management?

Meditation induces deep relaxation, reducing anxiety. It's been tied to less worry and better emotional control. Regular practice leads to overall well-being.

How can journaling help with anxiety?

Writing about positive experiences and emotions can lower anxiety. It helps people with health issues manage anxiety. The act of putting feelings into words is powerful.

What are the potential benefits of using melatonin for anxiety?

Melatonin can lower anxiety, especially during surgeries. It does this by promoting better sleep. This, in turn, reduces anxiety symptoms.

How can L-theanine help with anxiety?

Taking 200-400 mg of L-theanine daily might decrease anxiety. It's particularly helpful in stressful situations. L-theanine seems to increase brain waves linked to calm alertness.

What are the potential benefits of magnesium for anxiety management?

Magnesium supplements might lower mild anxiety and PMS-related anxiety. It's naturally in whole grains, greens, and dairy. This is why adding these foods to your diet could be beneficial.

How can lemon balm help with anxiety?

Lemon balm in drinks or supplements could lessen anxiety. It's shown to benefit those recovering from stressful events. Lemon balm is thought to stabilize the nervous system.

Source Links

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  4. https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
  5. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
  7. https://www.healthline.com/health/acupuncture-for-anxiety
  8. https://www.healthline.com/health/anxiety/lavender-for-anxiety
  9. https://www.healthline.com/health/anxiety/essential-oils-for-anxiety
  10. https://khealth.com/learn/anxiety/natural-remedies/
  11. https://www.cnet.com/health/mental/15-best-essential-oils-for-anxiety-and-stress/
  12. https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health
  13. https://www.verywellmind.com/the-mental-health-benefits-of-vitamin-b-complex-5322841
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/
  15. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
  16. https://www.calm.com/blog/journaling-for-anxiety
  17. https://positivepsychology.com/benefits-of-journaling/
  18. https://www.healthline.com/nutrition/sleep-aids
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9788115/
  20. https://www.healthline.com/health/l-theanine
  21. https://www.mountsinai.org/health-library/herb/lemon-balm


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