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The best natural treatment for anxiety (supplemental resources)

Certain scents can help you relax your mind. Try ylang-ylang, which is popular for its soothing scent, or vetiver. Both are said to help reduce stress and anxiety. Progressive muscle relaxation can help people let go of tension that they subconsciously hold.

Natural remedies can be a wonderful complement to other therapies. However, they are not as secure as prescription drugs and should only be used in conjunction with professional guidance.

1. Exercise

When anxiety strikes your brain can get stuck in a negative cycle of thoughts and emotions. Physical activity can help to break the cycle, because it improves mood and reduces stress. It's no wonder that routine exercise is one of the most effective natural remedies for anxiety.

Whether it's a simple walk, a yoga session or a HIIT-intensive exercise, physical activity can relax the mind and increase confidence. This is because it's good for the body, but can also prevent the increase in stress hormones like cortisol and adrenaline. Additionally, it comes with the benefit of helping lessen the symptoms of depression as well as other psychiatric disorders.

Exercise can also help improve sleep quality and increase energy, which are both important factors in managing stress and anxiety. Participating in a gym or in a group fitness program can also be beneficial because it provides an extra source of motivation and help.

In addition to calming the nervous system regular exercise can encourage the formation of new blood vessels and enhance the communication between nerve cells in the brain, particularly in the hippocampus, which is linked to emotions, cognitive functions and memory. Additionally, it can assist in reducing muscle tension by releasing mood-enhancing neurotransmitters like endorphins and serotonin.

But keep in mind that natural medicine is not an alternative to therapy. Using medications to treat anxiety may cause dependence and actually make it difficult for the individual to manage future anxiety issues on their own. It is important to complement natural remedies with a non-medicated anxiety reduction strategies.

2. Meditation

Aside from exercise, meditation may be one of the most effective natural treatments for anxiety. This method can help lower anxiety, reduce blood pressure, improve concentration and attention span, as well as improve your mental health.

Focusing on the present moment has been proven to reduce anxiety symptoms. Mindfulness helps you not judge your thoughts or feelings and instead, concentrate on your breathing. This is particularly beneficial for those who have trouble "turning off" their thoughts of anxiety.

Another type of meditation for anxiety is progressive muscle relaxation, which involves tensing and relaxing the various muscles throughout your body. This can be done on your own or in the group. It has been proven to reduce anxiety and stress through physical tension.

In addition to meditation, certain herbal remedies have also been proven to be effective at decreasing anxiety. Some examples include chamomile which is a mild sleep inducer as well as a tranquilizer; passionflower that can ease anxiety and stress-related sleeping issues and valerian that can help reduce short-term anxiety symptoms.

While natural remedies can be a fantastic alternative to the existing treatment for panic and anxiety attacks options, it's important to take them with an open mind and in collaboration with a health professional. Certain natural remedies could involve herbs or supplements, so it's best to check with your healthcare provider to ensure they won't interact with other medications you're currently taking. In addition, a lot of these home remedies may require a bit of time before they take effect, so be patient!

3. Diet

Anxiety is a normal response to stress, but when it becomes chronic and recurrent, you may have a condition called generalized anxiety disorder (GAD). Addition of whole food items and natural methods to treat anxiety remedies to boost brain function can ease your symptoms.

A diet that is rich in nutrient-rich foods, including fish, vegetables, and herbs can help ease anxiety. Omega-3 fatty acids that are found in cold-water fish like trout and salmon can help boost moods by lowering levels of dopamine and serotone. (1, 2)

Foods that are high in magnesium such as dark leafy greens, legumes and nuts can help you relax. Consuming probiotic-rich foods are also beneficial as studies have shown that gut health and anxiety are closely linked. The gut bacteria in your system produce serotonin. This chemical can help alleviate anxiety symptoms. (3)

Herbal teas like lavender and chamomile can calm your nerves. You can make herbal teas at home, or purchase them.

Essential oils can be an effective natural method to reduce stress and promote relaxation. Try massaging chamomile oil into your skin or putting a few drops in a diffuser to enjoy its fresh and herbal scent. Other oils that could be beneficial include clary sage with an intense, medicinal smell and ylang-ylang, which has a sweet and rich scent.

Kava can also be used to improve sleep and reduce anxiety. There are reports of liver damage caused by kava, therefore it is important to consult your physician prior to taking this supplement.

4. Yoga

Yoga is a mix of breathing, stretching, and meditation exercise that offers numerous health benefits. It's also a type of exercise, as it triggers endorphins in your body that increase mood and decrease stress and anxiety. It also promotes social interaction and teaches you how to treat anxiety to move your body in a harmonious way with others.

In one study, researchers discovered that a yoga program of 12 weeks increased levels of GABA, a neurotransmitter that helps the body relax. This increase in GABA lowered the stress levels of the participants and decreased their depression, anxiety, and fatigue. Researchers believe that this increase in GABA is the reason yoga could improve anxiety and depression.

Take a class with an experienced yoga instructor If you're thinking of trying it to ease anxiety. Yoga instructors are available at local gyms and community centers as well as online. During your practice you can play around with different poses and find the ones that are comfortable for your body. Slower exercises, such as Hatha or restorative yoga, can trigger the body's relaxing response. You might also consider a Vinyasa yoga routine that combines breathing and movement to help relax the mind.

Acupuncture and Hypnotherapy are both natural treatments that can help with anxiety. These treatments are not well-researched, so they should only be utilized in conjunction with other treatments. In certain instances these alternative therapies could cause adverse negative effects, so it's crucial to talk to a medical practitioner before attempting these treatments. They can help you find the safest and most effective natural treatment for your symptoms.

5. Sleep

A restful night's sleep is essential for overall health, but anxiety may keep you up all night. This can lead to an unending cycle of insomnia and anxiety when you try to fall asleep but are distracted by anxiety. There are numerous natural remedies to help you sleep better due to anxiety.

A blanket that is weighted can provide physical comfort and reduce anxiety and allow you to fall into a state of calm. They are available in a variety of sizes and weights, so you can choose one that is suitable for you. Similarly abstaining from the consumption of caffeine and drinking less alcohol can help in calming. Both alcohol and caffeine are stimulants that can make people feel anxious and restless when they go to bed.

Herbal supplements can help ease anxiety. However it is crucial to consult your doctor prior to taking any herbal supplement. These supplements are not regulated, and their effectiveness has only been proven through small clinical studies. It is also possible to suffer from allergies or other problems that could prevent a supplement from working for you.

Anxiety is a normal and healthy response to stress, but it can become debilitating when it's persistent. It's important to find ways to manage your anxiety symptoms with therapy, diet and other natural treatments such as yoga and meditation. The more you are able to manage your anxiety symptoms and manage them, the easier it will be to live a happy and productive life. A combination of natural therapies and treatments is the best option for you. Be aware that finding a treatment that works for you takes time, so don't lose hope!