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Natural Anxiety Treatments Many people who suffer from anxiety find natural methods for alleviating symptoms. These methods may include exercise as well as hypnotherapy, herbal remedies and meditation. Before attempting them however, it is best to consult a doctor. Herbal supplements can reduce cortisol, the stress hormone. They can also aid in addressing anxiety and insomnia. 1. Exercise Exercise can help reduce anxiety in a variety of people. Exercise releases mood-enhancing chemicals that can distract you from worrying thoughts. Try to incorporate exercise into your routine daily and find an activity that makes you feel relaxed. If you are worried about being around other people and not having a workout partner, you can find one or join a group fitness course. This way, you'll keep each other accountable and become more motivated to exercise. You can boost your mood by making some dietary changes. A nutritious and healthy diet is crucial for mental health, and staying clear of sugar and refined carbohydrates can lower your anxiety levels by stabilizing your blood sugar, reducing moodiness, and preventing fatigue. 2. Hypnotherapy Hypnotherapy is a powerful and non-medicated treatment for anxiety that assists individuals overcome negative thoughts and beliefs. It also helps to relax and healthy coping mechanisms. Hypnosis is an intense state of relaxation and concentration in which the therapist helps to access your subconscious mind to address underlying issues. This is different from the trance-like state of sleep. Some people notice a difference right away. One session may be enough for some people however many will require a series of sessions or tapes of hypnotherapy to begin to notice a change. Hypnosis can be a potent treatment for anxiety since it addresses the root cause of the disorder, like negative beliefs, irrational thoughts or unhelpful coping strategies. Hypnosis, when combined with cognitive-behavioral treatment (CBT), can help individuals reduce anxiety symptoms and manage anxiety. CBT, for example, teaches people to identify and challenge their irrational thinking and use techniques of exposure in stressful situations, and learn to relax, and much more. 3. Acupuncture While many people think that Acupuncture is only effective for physical conditions it can also assist with mental health issues like anxiety. In fact, research has found that acupuncture is more effective than certain medications in relieving symptoms of anxiety. Acupuncture stimulates tissue and nerve connections, which triggers the body to release pain-reducing hormones and neurotransmitters. These chemicals can reduce anxiety symptoms and the physical sensations that often accompany them, such as an unsettling feeling in the stomach or headache. Lavender essential oil (LEO) contains chemical compounds called terpenes. They are believed to possess a relaxing effect. In a review article from 2017 it was discovered that lavender extract could be effective at helping to reduce anxiety. This is especially true when taken on an intermittent basis. Lavender can be used to relax the nervous system by rubbing it onto the wrists, neck, or temples. It is possible to add lavender to bath water or even diffuse it at home or work. 4. Meditation Meditation is a technique that can help you relax and reduce stress. It can also help you sleep better, and improve your performance at the workplace or at home. Think about inviting a a family member suffering from anxiety to try this natural treatment for anxiety. Recent research has revealed that mindfulness meditation can decrease anxiety symptoms by altering the way our brains respond to stressful situations. It can also help us come up with strategies to cope in times of anxiety. However, it is crucial to understand that this research was not a standard double-blind placebo controlled trial, similar to studies of psychotherapy. This is why further studies are required to establish the exact effects of meditation on anxiety-related symptoms. Lavender essential oil (LEO) has calming effects and is a source of chemicals that alter the chemical receptors in the brain to ease anxiety. 5. Yoga Anxiety is a natural reaction to stress, and is part of the body's “fight or flight” reaction. It can help you stay active and focused, however when anxiety becomes chronic and overwhelming, it can result in anxiety disorders like PTSD and OCD. Sleeping enough, doing mindfulness meditation and taking herbal supplements can all contribute to reduce stress. Chamomile has a relaxing and soothing effect on nervous system. It is a great herb for anxiety. You can try massaging the oil of chamomile onto your temples, or inhaling the scent to relax your body and mind. Yoga is a different natural treatment for anxiety that has been shown to be effective. A recent study examined the effectiveness of the use of yoga and cognitive behavioral therapy for those suffering from generalized anxiety disorder (GAD). The results revealed that both CBT and yoga participants experienced significant reductions in the symptoms. However the improvements were more noticeable for those who had the yoga treatment. 6. Supplements Many people who suffer from anxiety seek out natural remedies to alleviate symptoms, as opposed to prescription medications that may have serious side negative effects. Supplements for the diet, such as chamomile and lavender and omega-3 fatty acids can be beneficial. Herbs like valerian or Kava root are also used to relieve symptoms. One supplement that has been proven to reduce anxiety is gamma aminobutryic acids (GABA), which promotes relaxation. Another is a compound called inositol. It has been shown to reduce the activity of nerve cells involved in anxiety and obsessive compulsive disorders. Valerian root is a plant that has been used for a long time in teas and tinctures to anecdotally help with stress, sleep and anxiety. It has been shown to decrease nervousness and improve sleep quality. The active ingredients in it can boost the amount of inhibitory neurotransmitter GABA which has a calming affect. Essential oils can be a great way to relieve anxiety and stress by inhaling the scent. You can add the oils to a diffuser, or mix them with the carrier and apply it directly on your skin. 7. CBD oil CBD is a non-psychoactive compound which may help to reduce anxiety. It works by balancing your stress response system and helping create a healthy fight-or-flight response. CBD oil has been proven to decrease anxiety and promote sleep. Research suggests that CBD could be a natural anxiolytic by promoting serotonin production and thereby increasing GABA levels, and decreasing NMDA receptor activation. It has also been shown to enhance fear extinction, prevent the long-term anxiogenic effects caused by stress, and boost hippocampal neurogenesis. CBD is available in a variety forms, such as drops that can be ingested under the tongue, drinks, vapes, and vitamin Gummies. Aspen Green Calm Organic CBD Oil is an item that is highly recommended. It has a lemon flavor and is certified organic by the U.S. Department of Agriculture. Use the code HEALTHLINE to get 20% off your order. The company uses supercritical CO2 extraction to ensure purity. The company combines it with the extracts of chamomile and Ashwagandha to provide additional relaxing benefits. 8. B vitamins Vitamin Bs are crucial to mood regulation. B-complex vitamins can alleviate symptoms of depression and anxiety like fatigue, irritability and difficulty in concentrating. Vitamin B1 is vital in balancing blood sugar levels, which can affect mood. Vitamin B3 can help the brain to produce serotonin which can reduce anxiety. Vitamin B5 helps to support the adrenal glands and reduce stress. Vitamin B12 and folic acid aid in balancing depression. Vitamin D is essential for regulating mood and the nervous system. A study published in 2022 found that people who took an ample dose of B vitamins had less anxiety. Passionflower and Kava are two herbal remedies that have been proven to reduce anxiety. Valerian root which is rich in compounds called terpenes, acts as a natural sedative, and can subdue anxiety. Lavender essential oil (LEO) is the chemical linalyl acetate, which has a calming effect on GABA receptors in the brain. 9. Diet A healthy diet is an important aspect of managing anxiety. Studies have shown that eating nutrient rich foods can ease anxiety symptoms in certain people. treatment for panic and anxiety attacks , such as mackerel, salmon, as well as sardines, are rich in omega-3 fatty acids. They have been proven to improve mood by reducing inflammation as well as regulating neurotransmitters. Food items like eggs, pumpkin seeds and turmeric can be beneficial. Eggs contain tryptophan which is an amino acid. This helps to create serotonin in the brain, a chemical that improves mood and helps reduce stress. Regular exercise and engaging in relaxation and meditation can also be beneficial. Certain CAM therapies, such as acupuncture and yoga, have been proven to decrease stress. Some preliminary evidence suggests that dietary improvements such as eliminating alcohol and caffeine from the diet, may also help to reduce anxiety. These natural treatments can be utilized as a supplement to other treatment methods recommended by your doctor. However, they should not be considered as a substitute for treatment or medication.