Anxiety is caused as a result of our body’s natural response to stressful situations. It is our body’s “fight or flight” response. However, it can begin to become a problem when it is constant or starts
working in reaction to inappropriate circumstances. It can turn disabling and effect a decline in our overall health. It can lead to a host of chronic diseases despite being treated with prescription
drugs. It becomes essential then to use natural remedies for anxiety that address the problem at the root instead of putting temporary relief ointment on the symptoms.
Here are some natural remedies for anxiety:
- Exercise – Exercise is a great way to get rid of your nervous energy. Research done in the field supports this view. It helps with anxiety caused by stressful situations. It improves sleep quality, boosts confidence, and improves your energy levels. People suffering from anxiety should try out yoga and tai-chi as both use deep breathing techniques that promote relaxation. Yoga suppresses your neural activity and impacts your GABA levels, changing your brain. Running, hiking, lifting weights, and dancing are other proven ways to relieve stress.
- Meditation – Meditation can help calm your thoughts, making it easier to manage stress/anxiety. Mindfulness and meditation during yoga are among the styles of meditation you can attempt. In fact, mindfulness is becoming increasingly popular in therapy. Research has found it to be most effective for people suffering from anxiety and other mood-based disorders.
- Relaxation exercises – Anxiety can have physical ramifications such as muscle tension and the clenching of the jaw. Progressive relaxation exercises can help ease this stress. Lie in a comfortable position and gradually constrict and relax each muscle group starting with your toes and working all the way up to your shoulders and jaw.
- Writing – Your anxiety can feel more manageable once you find a way to express it. Journaling and other forms of writing have been found to help people cope with anxiety better. Teens and young adults can dabble in creative writing to help alleviate their anxiety.
- Use time-management strategies – It is normal to feel anxious if you have to attend to several commitments at once. When family, work, and health-related activities start to tussle for your time, it is best to be prepared with a plan which will help you divide your time accordingly. Keep your anxiety away by employing time-management strategies that will allow you to focus on one task at a time. Resist the urge to multitask and use book-based planners and online calendars. You can also try to break down major projects into manageable steps- it will help you accomplish your tasks with lesser stress.
- Try aromatherapy – You can help ease your stress and anxiety by smelling soothing plant oils. Lavender is known for its anxiety-relieving property. Now, different scents are effective for different people, so try first and then choose. Aromatherapy reduces heart rate in the short term and eases sleep issues in the long term.
- Cannabidiol Oil – CBD oil is a derivative of the marijuana plant. CBD oil doesn’t contain tetrahydrocannabinol or THC like other forms of marijuana, which is the substance that causes the “high.” It is available over-the-counter in many alternative medicine shops and contains significant potential in reducing anxiety and panic. Doctors may be able to prescribe the oil in regions where medical marijuana is legal.
- Herbal teas – Herbal teas decidedly help with anxiety and ease sleep. The process of making and drinking tea is found to be soothing by some. There are teas that affect the brain more directly by reducing anxiety. Chamomile tea, for example, can reduce the cortisol levels.
- Herbal supplements – Despite little scientific evidence, herbal supplements are also believed to be equally effective in treating anxiety. Consult a doctor who is knowledgeable about herbal supplements to figure out their potential interactions with other drugs.
- Spend time with animals – Pets offer love, companionship, and support and are believed to benefit people suffering from a variety of mental health complaints. It does not necessarily have to be a cat, dog or small mammal. Research has found that caring for crickets could do the same trick. Spending substantial time with animals can reduce stress and anxiety caused by trauma. You can also choose to groom or spend time with a horse for the same purpose.
- Eat a well-balanced diet – If you consume too many or too little calories, it can increase your symptoms of anxiety. A poor diet can lead to moodiness, fatigue, and low levels of blood sugar that cause fatigue and jitters. Eat anti-inflammatory food to help tackle your anxiety as they synthesize your neurotransmitters and balance your mood and stress response. Anxiety symptoms can be further battled with the inclusion of vitamin-B rich food, magnesium rich food, omega-3, and high calcium food products.
- Stay away from sugary and processed food –
Food high in glycemic index contributes to anxiety and depression. Sugar and refined carbs can oscillate your blood sugar throughout the day, increasing nervousness, fatigue, and anxiety. They can charge up your energy levels and cause mood swings making it all the more difficult to get your symptoms under control. Following the high-fat low-carb keto diet can lower your anxiety.
- Don’t drink excessive caffeine or alcohol – If you don’t limit your caffeine/alcohol intake, you risk increasing your anxiety symptoms like moodiness. Patients suffering from panic disorders and social anxiety are particularly sensitive to the effects of caffeine.
If your anxiety is interfering with your ability to function, it could be wise to seek professional help. Therapy can help a person work through their trauma and help make positive lifestyle changes so they can decidedly decrease their anxiety. Cognitive Behavioral Therapy(CBT) is one of the most effective therapies for dealing with anxiety. Traditional medication like antidepressants, anti-anxiety drugs, and sleep medication may also be prescribed. These natural anxiety remedies can be used to replace or complement traditional anxiety medication. Consult your doctor to find a treatment plan that works best for you.