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Natural Anxiety Treatments Many people who suffer from anxiety find natural ways to alleviate symptoms. These include exercises, hypnotherapy, herbal remedies and meditation. However, they must be discussed with a doctor before they are used. Herbal supplements can help lower cortisol, a stress hormone. They can also help with anxiety and sleep problems. 1. Exercise For many, exercise can help to reduce anxiety. Studies have shown that it releases natural mood-enhancing chemicals and can distract you from anxious thoughts. Find an activity that you enjoy and incorporate it into your routine. If you're worried about being with other people, think about getting a workout buddy or going to group fitness classes. You can hold each other accountable to exercise and keep yourself motivated. You can boost your mood by making some dietary changes. A balanced, high-quality diet is important for mental well-being. Eliminating sugar and refined carbs can help reduce anxiety by stabilizing blood sugar levels, reducing moodiness and stopping fatigue. 2. Hypnotherapy Hypnotherapy, a potent anxiety treatment that is drug-free, helps people to reframe negative beliefs and thoughts. It also helps promote relaxation, healthy coping mechanisms and a positive mindset. Hypnosis is a state of deep relaxation and concentration in which the therapist helps you access your subconscious mind to resolve the root of your issues. This is different than the trance-like state that is associated with sleep. Some people notice a difference right away. It's possible that a single session is enough for certain people, but for others it's an entire series of sessions and recordings that help them start to feel a change. Hypnosis is an effective treatment for anxiety, as it addresses the root causes of the disorder, such as irrational thoughts, negative beliefs or unhelpful coping strategies. Hypnosis, along with cognitive-behavioral treatment (CBT), can help individuals reduce anxiety symptoms and manage anxiety. CBT for instance can help people identify and challenge irrational thoughts utilize techniques to reduce fear in stressful situations, learn to relax, and more. 3. Acupuncture Many people believe that acupuncture will only be used to treat physical illnesses, but it can also help mental health issues like anxiety. In fact, studies have found that acupuncture is more than as effective as some medications in relieving the symptoms of anxiety. Acupuncture stimulates nerves and tissue connections, which prompts the body to release pain-reducing hormones and neurotransmitters. These chemicals can reduce anxiety symptoms, and also the physical sensations that typically accompany them, like an agitated stomach or headache. Lavender essential oil (LEO) has chemical compounds known as terpenes, and are known to have a calm effect. A 2017 review article found that lavender extract can be effective in reducing effects of anxiety disorders, especially when taken for a short time. Lavender is easy to apply and can be rubbed into the wrists, necks, or temples to calm the nervous system. You can add lavender to bath water or even diffuse it at home or at work. 4. Meditation Meditation is a technique that helps you to relax and lower your stress levels. In addition, it can aid in sleeping better and boost your productivity at the office or at home. You might want to ask a a family member who is suffering from anxiety to try this natural anxiety treatment. Recent research has shown that mindfulness meditation can decrease anxiety symptoms by altering how our brains respond to stressful situations. It can also help develop ways to cope when we are experiencing anxiety. However it is crucial to understand that this study was not a standard double-blind placebo controlled experiment similar to studies on psychotherapy. This is why further studies are required to determine the exact impact of meditation on anxiety-related symptoms. Lavender essential oil (LEO) has calming effects and is a source of chemicals that may alter the chemical receptors in the brain to ease anxiety. 5. Yoga Anxiety is the body's response to stress. It's part of the “fight or run” response. It helps you stay alert and motivated to avoid danger If it becomes persistent or overwhelming, it can cause anxiety disorders such as PTSD and OCD. A good night's sleep, practicing mindfulness meditation, and taking herbal supplements can all contribute in reducing stress. Chamomile is a great remedy to reduce anxiety since it has a soothing and relaxing effect on the nervous system. You can try massaging chamomile oil on your temples or simply inhaling the scent to calm your mind and body. Yoga is a natural treatment that has been proven to be effective in treating anxiety. In a recent study cognitive behavioral therapy was compared to yoga for people with generalized anxiety disorder. The results showed that both CBT and yoga participants experienced significant reductions in symptoms. However the improvement was greater for those who had the yoga treatment. 6. Supplements Many people who suffer from anxiety seek out natural remedies to ease their symptoms, in contrast to prescription medications that can have serious side effects. Dietary supplements such as chamomile, lavender and omega-3 fatty acids may help. Herbs like valerian or Kava root are also used to relieve symptoms. Gamma aminobutryic (GABA) is a supplement that promotes relaxation and has been shown to reduce stress. Inositol is a different compound that has been proven to reduce the activity of nerve cells in panic and other disorders. Valerian root is a herb that has been used for a long time in tinctures and teas to alleviate anxiety, insomnia, and stress. It has been proven to decrease nervousness and improve the quality of sleep. Its active ingredients may increase the amount inhibitory neurotransmitter GABA, which can have a calming effect. Essential oils are a great way to relieve anxiety and stress by inhaling the scent. They can be added to a diffuser, or mixed with a carrier oil and applied directly to the skin. 7. CBD oil CBD is a nonpsychoactive compound that may help ease anxiety. It helps to regulate your stress response system and helping develop a healthy fight or flight response. CBD oil has been found to reduce anxiety and insomnia. CBD may act as an anti-anxiety drug that is natural, stimulating serotonin, thereby increasing GABA levels and reducing NMDA activation, according to research. CBD has been found to promote fear extinction, prevent long-term stress-induced anxiogenesis, and promote hippocampal neurons. CBD is available in a variety of forms, such as drops under the tongue or vapes, drinks, and vitamin gummies. One product that many people recommend is Aspen Green Calm Organic CBD Oil with lemon flavors and is U.S. Department of Agriculture certified organic. Utilize the coupon code HEALTHLINE to get 20% off your order. The company utilizes supercritical CO2 extraction to ensure purity and adds the extracts of chamomile and Ashwagandha to provide additional relaxing benefits. 8. B vitamins Vitamin Bs are crucial in regulating mood. B-complex supplements can ease symptoms of anxiety and depression like irritability, fatigue and trouble concentrating. Vitamin B1 is essential in balancing blood sugar levels, which can impact mood. treatment anxiety B3 helps the brain produce serotonin, which can also reduce anxiety levels. Vitamin B5 can help support the adrenal glands and help reduce stress. Vitamin B12 and folic acid help balance depression. Vitamin D is vital to regulate mood and the nervous system. In a study that was published in 2022, people who took a large dose of B vitamins reported lower anxiety. Certain herbal remedies have been proved to be effective in reducing anxiety, including passionflower and Kava. Valerian root is a plant that contains compounds called terpenes. They act as a natural sedative and can reduce anxiety. Lavender essential oils (LEO) contain the chemical known as the linalyl-acetate that has a soothing effect on GABA receptors. 9. Diet A healthy diet is an essential element in managing anxiety. Some people may find relief from anxiety symptoms by eating food rich in nutrients. Fatty fish, like salmon, mackerel, and sardines, have a high content of omega-3 fatty acids. They have been shown to improve mood by reducing inflammation as well as regulating neurotransmitters. The addition of eggs, pumpkin seeds, and turmeric to your diet could also be beneficial. Eggs contain tryptophan, an amino acid that aids in create serotonin, a chemical found in the brain that increases mood and decreases anxiety. Exercise, meditation and relaxation techniques can also be beneficial. Certain CAM therapies, such as yoga and acupuncture have been shown to reduce stress. A few preliminary studies suggest that diet changes such as eliminating alcohol and caffeine from your diet, can also alleviate anxiety. These natural remedies can be a great complement to other treatment options that your doctor might recommend. However, they shouldn't be considered as a substitute for treatment or medication.