Chronic stress and a deterioration in general health are often associated with anxiety, which can be a debilitating illness. Even when standard drugs are used to treat it, it nevertheless plays a role in numerous chronic conditions. Therefore, rather than treating the symptoms of anxiety, we must employ natural treatments for anxiety and other mood disorders that deal with the underlying cause of the issue.
Indeed, anxiety can afflict individuals of all ages; in the United States, 31.1 percent of adults report having symptoms at some point in their lives. Furthermore, between 40 and 67 percent of individuals with anxiety also exhibit symptoms of depression, making anxiety a more serious and challenging condition to treat effectively. The lifetime prevalence of anxiety is estimated to be between 4.3 and 5.9 percent.
According to research, remission rates for individuals with anxiety disorders might stay as low as 38% even after five years, indicating that they struggle to achieve either short- or long-term remission.
The good news is that unlike many anti-anxiety drugs, there are numerous safe and effective natural treatments for anxiety that don’t have negative side effects. Your mood, energy level, and sleep patterns may improve right away if you use essential oils for anxiety and eat a clean, well-balanced diet rich in critical nutrients like B vitamins, magnesium, and omega-3s.
Furthermore, a variety of vitamins and lifestyle modifications can also be used as natural treatments for anxiety.
Anxiety: What Is It?
Anxiety is a typical reaction to a stressful or hazardous circumstance. It’s commonly known as the “fight or flight” reaction.
It’s the most common mental health issue as well. When anxiety is persistent or a response to unsuitable situations, it becomes serious and might eventually interfere with your daily life.
There are, in reality, several other types of anxiety disorders, such as panic disorder, social anxiety disorder, generalized anxiety disorder, and obsessive compulsive disorder. Phobias and other problems like autophobia (the dread of being alone) and Sunday scaries are also greatly influenced by anxiety.
Factors at Risk and Their Causes
Anxiety can be brought on by:
- stress
- dysfunctional serotonin
- excessive alcohol
- caffeine or sugar intake
- hormone imbalance
- traumatic life experiences
- thyroid problems
Furthermore, studies indicate that being a woman, going through stressful life events as a child or adult, having a family history of mental health issues, having little money, and being quiet as a youngster are risk factors for anxiety disorders.
Symptoms & Signs
While excessive concern and tension are the hallmarks of anxiety, other physiological and psychological signs of anxiety can include:
- muscle tension
- high blood pressure
- insomnia
- digestive problems
- panic attacks
- chest tightness
- irritability
- difficulty concentrating
- restlessness
- sweating
- anxiousness
- inability to socialize
- heart palpitations
- high blood pressure
- insomnia
- digestive problems
Natural Treatments for Nervousness
Diet
- Consume a Clear, Balanced Diet
Numerous studies demonstrate a relationship between diet decisions and behavior, physiology, and psychology. A person’s dietary decisions affect them from the moment of birth till adulthood.
Overeating or undereating can exacerbate anxiety symptoms as well as other mental health issues. A bad diet can also contribute to a number of anxiety symptoms, such as irritability, exhaustion, and irregular blood sugar levels that give rise to jitters and worry.
Weight gain brought on by a bad diet can also affect your body image and cause emotions of worthlessness and self-doubt.
Consuming anti-inflammatory foods can help reduce anxiety naturally since they play a key role in the synthesis of neurotransmitters, which regulate mood and stress response. Eating lean protein, unprocessed carbs, and healthy fats is also crucial.
Add foods abundant in calcium, magnesium, vitamin B, and omega-3 fatty acids — some of the finest foods for elevating mood — to your diet in order to reduce the symptoms of anxiety. These meals include:
- eggs
- yogurt or kefir
- leafy greens (like spinach, kale, chard and collard greens)
- fresh vegetables (like celery, bok choy, broccoli, beets and artichokes)
- fresh fruits (like blueberries, pineapple, banana and figs)
- sea vegetables
- wild-caught fish (like salmon, mackerel, tuna, white fish and herring)
- grass-fed beef
- organic chicken
- nutritional yeast
- legumes (like lentils and peas)
- nuts (such as walnuts, almonds and cashews)
- seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds)
- unrefined grains (like farro, quinoa and barley)
- healthy fats (like avocado, coconut oil and olive oil)
- beans (such as black beans, adzuki beans, chickpeas and fava beans)
- Refrain from Processed and Sugary Foods
High glycemic index foods have been linked to anxiety and depression, according to research. You may have blood sugar highs and lows throughout the day from sugar and processed carbs, which can exacerbate weariness, worry, and anxiousness.
It may be more difficult to manage your anxiety symptoms if you consume certain meals because they can affect your energy levels and produce mood changes. They also change the structure and function of neurotransmitters in your brain and cause inflammation.
Avoid refined meals such as baked goods (like pastries and cookies), sweetened beverages, fast food, fried food, processed meat, and refined grains (found in cereals and packaged breads) in order to maintain normal blood sugar levels and reduce your symptoms of anxiety.
The keto diet is one particular dietary choice that addresses a number of these issues and may even have an impact on anxiety. Following this high-fat, low-carb diet may reduce anxiety risk, according to preliminary study in rats.
- Restrict Alcohol and Caffeine Use
Excessive consumption of alcohol or caffeine can exacerbate symptoms of anxiety, such as jitters, uneasiness, and moodiness. According to a British Journal of Psychiatry study, giving up alcohol is linked to a decreased risk of anxiety. Avoid alcohol entirely or limit your consumption to one to three drinks per week, but never more than two at a time, to help lessen anxiety.
Additionally, studies reveal that excessive caffeine consumption can cause anxiety symptoms, and those who suffer from panic disorder and social anxiety appear to be especially vulnerable to the effects of caffeine. Don’t drink more than one cup of coffee or black tea each day.
Supplements
- Kava Root
Because kava root is a nonaddictive, non-hypnotic anxiolytic, research indicates that it can be used to treat anxiety. Kava is utilized to elevate sociability, reduce anxiety, and improve mood.
It’s employed in homeopathy as well. It produces bliss by activating dopamine receptors.
Indeed, kava has been proved to be safe for patients receiving treatment and can be regarded as a first-line therapy for generalized anxiety disorder, according to an Australian randomized, controlled experiment. According to a Cochrane meta-analysis encompassing seven trials, kava therapy for anxiety appears to have substantial benefits with few, all-around moderate negative effects.
Follow your doctor’s instructions when using kava because it may interfere with some drugs. Additionally, avoid drinking alcohol while using kava and be mindful of the most common adverse effects, which include diarrhea, drowsiness, and headaches.
- Ashwagandha
As an adaptogen plant that helps balance the body’s reaction to stress, ashwagandha is frequently used as a natural anxiety cure. Researchers discovered that the majority of trials concluded with a significant reduction in anxiety symptoms with ashwagandha therapy in a systematic review that evaluated data on the efficacy of ashwagandha as a treatment for anxiety.
But ashwagandha is more than just a calming herb. Additionally, it works to reduce anxiety symptoms by eliminating free radicals that harm the body and brain. It also guards against the deterioration of the brain.
Ashwagandha has been shown in studies to help with focus, reduce fatigue, and combat anxiety without having the negative effects of conventional anti-anxiety drugs.
- GABA (Gamma aminobutyric acid)
An amino acid called GABA is involved in reducing anxiety in the neurological system and aiding in muscular relaxation. Apart from its anxiety-relieving properties, it is also used to treat ADHD, burn fat, reduce PMS, ease sleeplessness, stabilize blood pressure, and relieve pain.
In addition to its calming properties, GABA is an inhibitory neurotransmitter that also helps control nerve cells and reduces anxiety. Anti-anxiety medications such as Valium and Xanax function by raising GABA levels in the brain.
GABA supplements can be found at your neighborhood vitamin or health food store. Using valerian root is an additional choice; it naturally raises GABA levels in the brain and reduces anxiety.
- 5-HTP (5-hydroxytryptophan)
Supplementing with 5-HTP, an important amino acid that regulates mood and is generated from tryptophan, can help alleviate a variety of anxiety-related conditions, such as headaches, insomnia, and moodiness. Serotonin is a soothing neurotransmitter that is increased by 5-HTP. It modifies brain activities that control mood and sleep patterns by sending signals between nerve cells.
Because of its soothing properties, 5-HTP therapy has been linked in studies to a considerable reduction in anxiety. It’s crucial, therefore, that you avoid taking 5-HTP along with prescription antidepressants or anxiety pills.
- Vitamin B Complex
B vitamins support mood stabilization and stress reduction. Specifically, vitamin B6 is a natural anxiety reliever because it improves mood, regulates blood sugar, and keeps the neurological system in good working order. Indeed, worry, irritability, despair, mood swings, weariness, and muscular aches are signs of a vitamin B6 shortage.
Vitamin B12 is also crucial for preventing depression, mental disorders, and long-term stress. It enhances your energy and focus while maintaining the healthy operation of your nervous system.
Other supplements that have the potential to be used as all-natural anxiety treatments are:
- Lemon Balm
- Melatonin
- L-Theanine
- Magnesium
The body need magnesium for a variety of purposes, and one of the most common deficits in adults is magnesium insufficiency. Consider trying a magnesium supplement if anxiety is a problem for you.
Magnesium aids in nervous system calmness and muscular relaxation. Furthermore, GABA function and the regulation of specific hormones that are essential for producing relaxation and calming the brain depend on it.
Magnesium is frequently used to treat anxiety, indigestion, cramping in the muscles, and difficulty falling asleep. Because the body absorbs magnesium better in its chelate, citrate, and chloride forms, look for these forms.
But be cautious when taking the dosage — too much magnesium can result in diarrhea. As a result, begin taking magnesium in smaller doses and gradually increase it to a level that works for you.
Essential Oils
- Roman Chamomile
Roman chamomile essential oil has mild sedative and relaxation-promoting qualities that make it useful for calming nerves and lowering anxiety. Breathing it in acts as an emotional trigger because the scent goes straight to the brain, where it combats symptoms of anxiety.
Comparing chamomile oil orally to a placebo, a study published in Alternative Therapies in Health and Medicine found that chamomile oil significantly reduced feelings of anxiety and despair.
At home or at work, diffuse five drops of Roman chamomile oil, inhale straight from the bottle, or use topically to the wrists, neck, and chest. Roman chamomile is another natural anxiety treatment that is mild enough for kids to take.
- Lavender Oil
It has been demonstrated that lavender oil helps the body relax and lessen anxiety. An oral lavender oil capsule called Silexan was found to be equally effective as benzodiazepines, an anti-anxiety prescription that typically causes drowsiness and has a significant risk for drug abuse. This research was done in Germany through a multi-center, double-blind, randomized study.
Additionally, studies demonstrate that diffusing lavender oil topically or breathing in lavender air can assist promote relaxation and alleviate symptoms of worry, such as trepidation, headaches, and aches in the muscles.
Place three drops of lavender oil in your palm and massage your wrists, temples, and neck with it. Lavender oil can also be added to warm bath water to naturally combat anxiety, diffused at home or at work, or inhaled straight from the bottle for instant relief.
Way of life
- Meditate
The Journal of Clinical Psychiatry published a randomized, controlled experiment in 2013 that demonstrated the positive effects of mindfulness meditation on anxiety symptoms, stress reactivity, and coping strategies.
If you’ve never tried it before, consider guided meditation, which you can get on YouTube and podcasts, as one of your natural anxiety cures. It lowers cortisol levels, enhances the quality of your sleep, increases productivity both at work and at home, and relieves anxiety.
- Get Enough Rest
Researchers at the University of Berkeley discovered that sleep deprivation activates brain areas linked to processing emotions, which in turn increases anticipatory anxiety. This implies that typical anxiety symptoms may be exacerbated by sleep loss. Anxiety sufferers can lessen their emotions of tension, fear, and worry by getting back to normal sleep patterns. One of the symptoms of anxiety is excessive worrying.
To lower stress, balance hormones, avoid becoming moody, and lessen exhaustion, try to obtain seven to nine hours of sleep each night. To aid in relaxing, you can also diffuse essential oils like Roman chamomile or lavender in your bedroom.
- Physical Activity
Frequent exercise raises energy levels, eases anxiety and stress, lowers inflammation, increases confidence, and improves the quality of sleep. Exercises like yoga and tai chi, which encourage relaxation and incorporate deep breathing methods to help reduce stress and muscle tension, can be beneficial for those with anxiety.
According to a 2012 review that appeared in Alternative Medicine Review, out of 35 experiments that looked at how yoga affected stress and anxiety, 25 of them reported that doing yoga significantly reduced the symptoms of stress and anxiety.
As a matter of fact, yoga alters your brain by influencing GABA levels and inhibiting neuronal activity.
You can engage in additional body-calming activities in addition to yoga and tai chi. Exercises that assist reduce stress include lifting weights, dancing, jogging, and hiking.
- Seek Assistance
Seeking assistance from your community, family, friends, and professional therapists can be very beneficial in your endeavor to overcome anxiety. One form of psychotherapy that addresses a person’s fundamental thinking in shaping their behavior and emotions is cognitive behavioral therapy. A therapist can assist you in altering your mental processes and emotional responses to better manage stressful situations.
Consider attending a local support group or making connections with other individuals who are experiencing anxiety if it is affecting your quality of life. You can utilize these all-natural anxiety cures with people in your community to help you get through difficult times together.
Research indicates that the following are additional possible natural treatments for anxiety:
- Spending time with animals
- Grounding
- Positive self-talk
- Emotional Freedom Technique Tapping
- ASMR
- Breathing exercises, such as diaphragmatic breathing, box breathing,
- pursed lip breathing and other breathwork
- Not smoking
- Journaling
- Acupuncture
Traditional Care
Usually, cognitive behavioral therapy and psychotropic medications are used in conjunction to treat anxiety. Medications used to treat anxiety include:
- Inhibitors of serotonin-norepinephrine reuptake (SNRIs): SNRIs are used to treat back pain, fibromyalgia, anxiety, depression, and panic disorder. They function by preventing or postponing the reuptake of norepinephrine and serotonin, which lifts your spirits. Savella, Pristiq, Effexor, and Cymbalta are a few SNRI brand names. These drugs frequently cause nausea, dizziness, constipation, weight loss, headaches, dry mouth, agitation, and sexual dysfunction in addition to other side effects.
- SSRIs, or selective serotonin reuptake inhibitors: SSRIs are used to raise the brain’s low serotonin levels. SSRIs are used to treat depression and anxiety disorders. SSRIs such as Celexa, Prozac, Zoloft, and Lexapro are frequently recommended. Drowsiness, nausea, diarrhea, headaches, sexual issues, agitation, dizziness, dry mouth, sleeplessness, and impaired vision are among the possible side effects of these drugs. Actually, studies indicate that between 30 and 50 percent of SSRI users have these kinds of minor side effects.
- Benzodiazepines: GABA is a neurotransmitter that decreases the activity of neurons that generate anxiety. Benzodiazepines are used to increase the action of GABA. Because of their anticonvulsant qualities, benzodiazepine medications are used to treat anxiety, sleeplessness, alcohol withdrawal, panic attacks, and seizures. The most widely used benzodiazepines include Tranxene, Librium, Valium, and Xanax. Some side effects of these drugs include headaches, dizziness, blurred vision, sweating, difficulty sleeping, poor coordination, confusion, and an elevated risk of falls in older people.
Additionally, kratom, a contentious plant, is occasionally taken to reduce anxiety and assist with pain management. Fortunately, there are other natural anxiety therapies to try.
Safety Measures
Follow your doctor’s instructions if you decide to utilize any of these natural cures for anxiety. In order to prevent potentially harmful interactions, make sure that person is aware of all other medications you are taking.
As an illustration, a few of these natural anxiety cures, such as kava root, 5-HTP, and GABA, do interact with prescription drugs that treat depression and anxiety. Avoid taking these plants or supplements in addition to prescription medications.
In summary
- Anxiety is a typical reaction to a stressful or hazardous circumstance. Nonetheless, it’s the most common mental health issue; it’s known as the “fight or flight” reaction.
- Studies reveal that remission rates for individuals with anxiety disorders can stay as low as 38% even after five years, and they are not always able to achieve either a short-term or long-term remission.
- Although there are natural solutions for anxiety as well, conventional therapies for anxiety involve a combination of cognitive behavioral therapy and psychotropic medications.
- Alternative therapies that don’t have negative side effects and have been shown to be successful are provided by natural cures for anxiety. These herbal therapies for anxiety include kava root; essential oils; dietary and lifestyle modifications; and supplements including magnesium, GABA, and vitamin B complex.
- If you have anxiety, consider these natural treatments.
