Home Remedies for Anxiety

Anxiety is a common mental health issue that happens to people all across the world. Remember you are not the only case that faces this period. Sometimes you don’t even know that the person right next to you is also going through a similar battle.

The best part about this condition is it can be fixed with time. All you need to do is put some effort and time into taking control of the problem responsible for anxiety issues. In some cases, prescription medication is crucial, while in some cases professional therapy is enough to treat the condition. Apart from these two, natural remedies for anxiety can also work wonders. With natural ailments, you can treat the occasional moments of anxiousness at ease. In fact, the clinically diagnosed anxiety disorder’s impact can also be reduced to a great level.

Let us have a look at some natural treatments for anxiety that can offer quick relief. But before that, let us learn a few things about anxiety.

Understanding Anxiety

Anxiety is often related to a state of worry, fear, nervousness, or uncertainty. There is nothing wrong if you often feel nervous or fear of certain situations. But these emotions might disrupt your day-to-day living if they intensify and stay with you.

As per a study, almost 197 million people deal with anxiety problems in India, over 40 million adults in the US, and the ratio is high for many other countries too.

As we said before, you might not know, but every third person around you might be going through a similar battle. There are different types of anxieties, such as social anxiety, panic disorder, post-traumatic stress disorder (PTSD), or generalized anxiety disorder (GAD). No matter which one is your case, the below-listed natural remedies for anxiety can surely help you reduce their impact and control emotions.

Read More: Symptoms of Anxiety Disorders

How Can I Treat Anxiety?

In the ancient time, when people didn’t had much access to equipment and some of the top-class medicines today, they preferred talk therapy or alternative treatments. It might sound like this is not something you were expecting. But it is true, the rule solution to your problem lies in the traditional treatments, that involve talk therapy and alternative treatments like dietary supplements.

Just a minor lifestyle change or step and you can win over your emotions back again.

Natural Remedies for Anxiety

1. Exercise or Physical Activity

By regularly exercising or indulging yourself in physical activity, you will be not only offering great benefits to your mental health but also your overall health. As per research, people can reduce anxiety to a great level if they perform around 150 minutes of exercise (moderate or intensified) per week. However, even one exercise session can offer temporary benefits but if it is good for the long run why not make it a regular practice?

There are other mindful practices also that you can try if you don’t wish to go to the gym, such as;

Air Therapy: With Air Therapy, you can enhance your mood and reduce the impact of stress hormones on your body.
Yoga: Breathing exercises, meditation, or trying different physical postures can also help reduce anxiety and promote relaxation.
Aerobic Exercises: You can try out cycling, swimming, or running exercises. These exercises will help boost endorphins and improve your health card.
Tai Chi: Another practice to help calm your mind and reduce anxiety. It is basically a form of martial art that involves slow movements and focuses on deep breathing practices.

2. Herbal Remedies

Another great source to reduce or treat anxiety issues is introducing natural herbs to your diet. Some of the most effective natural herbs for anxiety include:

Chamomile: Chamomile offers soothing properties that can help reduce symptoms of anxiety to a large extent. If you are suffering from moderate or severe GAD condition, we recommend intake of chamomile tea to overcome the disorder. However, it is still recommended to consult your doctor as certain people sensitive to pollens like ragweed might face an allergic reaction.
Lavender: You may apply lavender oil directly, inhale its smell, or consume lavender in tea to reduce anxiety levels. It is also known to improve sleep quality. However, headache and constipation are a few side effects that you might face if you consume it too frequently.
Lemon Balm: Another crucial that is known to have calming properties. In terms of research, the data collected is limited. However, the information gathered proves that consuming drinks infused with lemon balm can have a positive impact on people suffering from anxiety.
Valerian Root: Valerian root is mostly commonly used as a natural sleep aid, however, its soothing impact on the brain and increase in the gamma-aminobutyric acid (GABA) levels make it a great option for lowering anxiety.
Passionflower: Research shows this plant increases GABA in the brain, which has the soothing and digressive effect of reducing brain activity.

3. Diet and Nutrition

Another crucial aspect that can have a profound impact on the mental state of a human. Diet therapy in naturopathy is one of the alternative treatments recommended by most people and experts. Under this practice, a certain diet is recommended to patients based on their condition. For instance, in this case, certain foods and nutrients that will be highly beneficial for anxiety reduction, include:

Omega-3 Fatty Acids: Most commonly found in seafood or fish oil supplements, omega-3 fatty acids are a good source for brain cells and other functions. These fatty acids are also known to provide a positive impact on anxiety and reviving mood. Be it salmon and mackerel, flaxseeds, or walnuts, make sure to add elements into your diet that are rich in omega-3 fatty acids.
Vitamin B: It has long been known that there is a connection between anxiety symptoms and vitamin B12 levels. In fact, if you check reports of people suffering from anxiety have a low level of vitamin B12. By improving your diet and adding daily intake of vitamin B6 or other vitamin B levels, you can reduce PMS-related anxiety and other disorders. Although B vitamins are typically safe to use, they may conflict with some drugs, so consult your doctor.
Magnesium: Magnesium is another crucial mineral found in leafy greens, milk, and even whole grains. By adopting a magnesium-rich food diet, such as spinach, almonds, and avocados, you can improve anxiety.
Probiotics: Mental and digestive well-being are closely connected. Foods high in probiotics, such as kefir, sauerkraut, and yogurt, help lower anxiety levels and support a healthy gut microbiome.
Melatonin: Melatonin, which occurs naturally in the body to help with sleep, is also available as a supplement with possible benefits for anxiety. Research has shown melatonin to support anxiety symptom reduction for individuals undergoing surgical procedures.
Complex Carbohydrates: Vegetables, legumes, and whole grains are examples of foods that help elevate mood and control blood sugar.

4. Mindfulness and Meditation

Among the various methods of relaxation that emphasize conscious breathing and the mind-body connection is meditation. In addition to clinical anxiety treatment plans, it is frequently advised. Studies have indicated that meditation may assist persons suffering from anxiety disorders to experience fewer anxiety symptoms by inducing a profound state of relaxation. Try your hand at meditation; as long as you’re in a secure space where you can close your eyes and relax, there’s really no risk involved.

5. Traditional Practices

A few traditions from other cultures can also be helpful in reducing anxiety:

Aromatherapy: Aromatherapy with essential oils may be a safe and effective natural method of reducing anxiety. Aromatherapy is the practice of inhaling a specific oil, usually derived from plants, and filling a space with its aroma. For example, Lavender, Bergamot, Ylang-Ylang, or citrus essential oil.
Ayurveda: To balance the body and mind, this traditional Indian therapeutic technique makes use of lifestyle modifications, dietary adjustments, and herbs. Anxiety-reducing qualities of ashwagandha, an adaptogenic plant, are especially well-known.
Acupuncture: A crucial component of traditional Chinese medicine, acupuncture helps lessen anxiety and assist the body’s energy flow to be balanced.
Naturopathy: The body’s innate ability to heal itself and natural therapies are the mainstays of this holistic approach to health. Herbal therapies, stress reduction methods, and dietary adjustments are examples of naturopathic treatments for anxiety.

Conclusion

Even while anxiety can be difficult to control, there are numerous natural remedies available. It’s crucial to keep in mind that what works for one individual might not work for another and that you may need to experiment a bit before determining which strategy is ideal for you. Before beginning any new treatment, make sure to speak with your doctor, especially if you are taking medication or have underlying medical issues.

You may manage anxiety and enhance your general well-being holistically by combining herbal medicines, mindful eating, exercise, exercises, essential oils, lifestyle changes, and traditional practices.

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Naturopath