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https://www.iampsychiatry.com/anxiety-treatment
Natural Anxiety Treatments Many people suffering from anxiety have found natural solutions to alleviate symptoms These include meditation hypnotherapy and herbal remedies However they should be discussed with a physician before using them Herbal supplements can help lower cortisol the stress hormone They can also aid in reducing anxiety and sleep problems 1 Exercise For many exercise can help to reduce anxiety Studies have shown that it releases natural moodboosting chemicals and can help you to forget about worries Try to include exercise into your routine daily and find something that makes you feel happy If youre worried about being with other people think about getting a workout buddy or going to a group fitness class This way youll be able to keep each other accountable and become more motivated to exercise In addition to exercise it is also possible to improve your mood with diet changes A highquality balanced diet is crucial for mental health Avoiding sugar and refined carbs can reduce anxiety by stabilizing blood sugar levels reducing moodiness and preventing fatigue 2 Hypnotherapy Hypnotherapy is a potent anxiety treatment that is free of drugs assists people to reframe negative thoughts and beliefs It also helps to relax and healthy coping strategies Hypnosis is a deep state of relaxation and concentration in which the therapist helps to access your subconscious mind to resolve the underlying issues This is distinct from the trancelike state that is associated with sleep Some people notice a change immediately One session might be enough for some people but many need a series of sessions or hypnotherapy tapes in order to begin to notice a change Hypnosis is a powerful treatment for anxiety as it targets the root causes of the disorder such as irrational thoughts negative beliefs or unhelpful coping mechanisms Hypnosis in conjunction with cognitivebehavioral therapy CBT can help people reduce anxiety symptoms and manage anxiety social anxiety disorder treatment for instance can help people identify and challenge their irrational thinking utilize exposure techniques in fearful situations and learn to relax and more 3 Acupuncture While many believe that Acupuncture is only effective for physical conditions it can also assist with mental health issues like anxiety In fact studies have shown that acupuncture is more effective than certain medications in relieving symptoms of anxiety Acupuncture stimulates nerves and tissue connection sites triggering the body to produce painrelieving neurotransmitters and hormones These chemicals can reduce anxiety symptoms as well as the physical sensations that often accompany them like a churning feeling in the stomach or headaches Essential oils of lavender LEO contain chemical compounds called Terpenes which are believed to provide a soothing effect A review published in 2017 concluded that lavender extract can be effective in reducing the effects of anxiety disorders especially when used for shortterm Lavender is a great herb to relax the nervous system by rubbing it on the wrists necks or temples You can also add lavender to your bath or inhale it by using diffusers at home or at work 4 Meditation is a technique that can help you learn to relax and lower your stress levels It can help you sleep better and boost your productivity at the workplace or at home If you have someone in your family who suffers from anxiety issues consider getting them to try this natural treatment for anxiety A recent study has shown that mindfulness meditation can improve anxiety symptoms by altering the way our brains react to stressful situations It can also help develop strategies to cope when we experience anxiety It is important to keep in mind however that this research was a placebocontrolled doubleblind trial similar to studies on psychotherapy Further research is required to establish the exact effects of meditation on anxietyrelated symptoms Lavender essential oils LEO are calming in nature They are a mixture of chemicals that may alter the chemical receptors in your brain to relieve anxiety 5 Yoga Anxiety is a natural reaction to stress and is part of the bodys fight or flight response It can help you stay vigilant and focused to stay away from danger If it becomes persistent or overwhelming it may result in anxiety disorders such as PTSD and OCD Getting adequate sleep practicing mindfulness meditation and taking herbal supplements can all help in reducing stress Chamomile is a soothing and soothing effect on nervous system It is a wonderful herb for anxiety It is possible to massage chamomile oil on your temples or simply inhaling the scent to relax your mind and body Yoga is a different natural treatment for anxiety that has been proven to be effective A recent study examined the effectiveness of cognitive behavioral therapy with yoga for people living with generalized anxiety disorder GAD The results revealed that both CBT and yoga participants experienced significant reductions in symptoms However the improvement was greater for those who had yoga therapy 6 Supplements Many people who suffer from anxiety seek out natural remedies to alleviate symptoms as opposed to prescription medications that can cause serious adverse negative side negative effects Dietary supplements such as chamomile or lavender along with omega3 fatty acids are helpful Herbs like valerian and Kava root are also used to treat symptoms Gamma aminobutryic GABA is a supplement that promotes relaxation and has been shown to reduce stress Another compound is inositol It has been shown to reduce the activity of nerve cells involved in obsessivecompulsive and panic disorders Valerian root is a plant that has been used for centuries in teas and tinctures to alleviate anxiety insomnia and stress It has been found to reduce nervousness and enhance sleep quality The active ingredients can increase the amount of the inhibitory neurotransmitter GABA which has a calming effect Essential oils are an excellent method to reduce anxiety and stress by inhaling the scent You can add the oils to a diffuser or mix with a carrier and apply directly on your skin 7 CBD oil CBD is a chemical that is not psychoactive that may help ease anxiety It works by balancing the stress response system and triggering the healthy fight or flight response CBD oil has been proven to reduce anxiety and induce sleep Research suggests that CBD may act as a natural anxiolytic by stimulating serotonin production and thereby increasing GABA levels and decreasing NMDA receptor activation It has also been demonstrated to enhance fearextinction and prevent the longterm anxiogenic effects caused by stress and promote hippocampal neurogenesis CBD is available in many forms including drops that can be ingested under the tongue vapes drinks or vitamin Gummies One product that many recommend is Aspen Green Calm Organic CBD Oil which has lemon flavors and is US Department of Agriculture certified organic You can use the code Healthline to save 20 off your purchase The company uses supercritical CO2 extraction to ensure purity and adds the extracts of chamomile and Ashwagandha for additional beneficial calming effects 8 B vitamins Vitamin Bs are vital to regulate mood Bcomplex vitamins can alleviate symptoms of depression and anxiety like irritability fatigue and difficulty in concentrating Vitamin B1 is vital in balancing blood sugar levels which can impact mood Vitamin B3 can help the brain to produce serotonin which can help reduce anxiety Vitamin B5 helps to support the adrenal glands and reduce stress Folic acid and Vitamin B12 help balance out depression and vitamin D is essential for managing the nervous system and mood A study published in 2022 revealed that people who took a high dose of B vitamins reported less anxiety Passionflower and Kava are two herbs that have been proven to decrease anxiety Valerian root which is rich in compounds called terpenes They act as a natural sedative that can reduce anxiety Lavender essential oil LEO contains an ingredient called linalyl Acetate which has a calming effect on GABA receptors in the brain 9 Diet Healthy eating is important to reduce anxiety Many people be able to relieve anxietyrelated symptoms by eating foods that are high in nutrients Fatty fish such as mackerel salmon and sardines have a high content of omega3 fatty acids that have been proven to improve mood by reducing inflammation as well as regulating neurotransmitters Incorporating eggs pumpkin seeds and turmeric to your diet can also be beneficial Eggs contain tryptophan which is an amino acid This helps to create serotonin in the brain which is a chemical that improves mood and helps reduce stress Regular exercise and engaging in relaxation and meditation are also helpful Stress can be reduced by CAM therapies such as yoga acupuncture and meditation There is some preliminary evidence that dietary changes including a reduction in alcohol and caffeine can also help alleviate anxiety These natural treatments are a great addition to other treatment options that your doctor may suggest They should not be used as substitutes for medications or therapy