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Natural Anxiety Treatments Many people who suffer from anxiety find natural methods for alleviating symptoms. These methods can include hypnotherapy, meditation and herbal remedies. However, they must be discussed with a doctor before using them. Herbal supplements can reduce the stress hormone cortisol. They can also aid with anxiety and insomnia. 1. Exercise For many, exercise can help to reduce anxiety. Studies show that it releases natural mood-boosting chemicals that help you to forget about worries. Try to include exercise into your routine each day and choose something that makes you feel happy. If you're concerned about being around other people, find a workout partner or join a fitness class in a group. This way, you can keep each other accountable and more motivated to exercise. You can boost your mood by making some dietary changes. A high-quality diet is essential for mental health, and staying clear of sugar and refined carbohydrates can reduce anxiety levels by stabilizing your blood sugar levels, reducing the effects of depression and fatigue. 2. Hypnotherapy Hypnotherapy, a powerful anxiety treatment that is free of drugs, assists people to change their negative thoughts and beliefs. It also helps promote relaxation, healthy coping strategies and a positive mindset. Hypnosis is an intense state of calm and focus in which the therapist helps to access your subconscious mind in order to address underlying issues. This isn't the same as a trance-like sleep state. Some people notice a change right away. It's possible that just one session suffices for certain people, but for others it's an entire series of sessions and hypnotherapy recordings that can help them begin to notice a shift. Hypnosis is an effective treatment for anxiety because it targets the root cause of the disorder – unfounded anxious thoughts and beliefs that are negative, as well as ineffective coping strategies. Together with cognitive-behavioral therapy (CBT) and hypnosis, hypnosis can help individuals manage anxiety and reduce symptoms. CBT for instance helps people recognize and challenge irrational thinking, use techniques of exposure in stressful situations, and learn to relax, and more. 3. Acupuncture While many people think that the benefits of acupuncture are limited to physical ailments, it can also help with mental health issues, such as anxiety. Research has shown that acupuncture can be as effective as medication in treating anxiety symptoms. Acupuncture works by stimulating tissues and nerves, triggering the body to produce pain-relieving neurotransmitters and hormones. These chemicals can reduce anxiety symptoms as well as the physical sensations that usually accompany them, such as an unsettling stomach or headache. Essential oils of lavender (LEO) contain Terpenes, chemical compounds which are believed to have a soothing effect. In a review article from 2017 in the journal, it was concluded that lavender extracts could be effective at helping to reduce anxiety. This is especially applicable when it is used on the short-term. Lavender is a great herb to soothe the nervous system by rubbing it onto the wrists, neck or temples. You can also add lavender to your bath or inhale it with a diffuser at work or at home. 4. Meditation is a method of practice that helps you to relax and lower your stress levels. It can also 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, think about inviting them to try this natural remedy for anxiety. A recent study has shown that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains respond to stressful situations. It also assists us to develop helpful coping strategies in times of anxiety. It is important to remember that this study was a double-blind placebo-controlled trial, which is similar to studies on psychotherapy. This is why further research is necessary to establish the exact effects of meditation on anxiety-related symptoms. Lavender essential oils (LEO) have calming effects. They contain a variety of chemicals that affect the chemical receptors in your brain, easing anxiety. 5. Yoga Anxiety is a natural reaction to stress and is part of the body's “fight or flight” response. It can help you stay alert and focused to stay away from danger However, if it becomes chronic or overwhelming, it could result in anxiety disorders such as PTSD and OCD. Getting adequate sleep, practicing mindfulness meditation, and taking herbal supplements can help to reduce stress. Chamomile has a relaxing and soothing effect on nervous system. It is an excellent remedy for anxiety. You can massage the essential oil of chamomile on your temples, or inhale the scent and relax both your mind and your body. Yoga is another natural treatment for anxiety that has been proven to be effective. In a recent study, cognitive behavioral therapy was evaluated against yoga for people with generalized anxiety disorder. The results revealed that both CBT and yoga groups experienced significant reductions in symptoms. However the improvements were more noticeable among those who received the yoga intervention. 6. Supplements Many people with anxiety opt for natural remedies to prescription drugs, which could cause serious side-effects. Supplements to your diet like lavender, chamomile, and omega-3 fatty acids may help. Herbs such as valerian and Kava root are also used to relieve symptoms. Gamma aminobutryic (GABA) is a supplement that promotes relaxation and has been proven to reduce stress. Another is a compound called inositol, which has been proven to decrease the activity of nerve cells involved in panic and obsessive-compulsive disorders. Valerian root is an herb that has been used for centuries in tinctures and teas to alleviate anxiety, insomnia, and stress. It has been shown to decrease nervousness and improve sleep quality. Its active ingredients may increase the amount of the inhibitory neurotransmitter GABA that has a calming effect. Aromatherapy is an effective method to reduce stress and anxiety. You can add the oils to a diffuser, or mix with the carrier and apply it directly to your skin. 7. CBD oil CBD is a nonpsychoactive compound that can help alleviate anxiety. It helps by balancing the stress response system, and triggering a healthy fight or flight response. CBD oil has been proven to reduce anxiety and insomnia. Research suggests that CBD can act as a natural anxiolytic by stimulating serotonin production and increasing GABA levels, and reducing NMDA receptor activation. CBD has been found to reduce fear and to prevent long-term stress-induced anxiety and boost hippocampal neurons. You can find CBD in various forms, such as drops under the tongue, drinks, vape products, and vitamin gummies. Aspen Green Calm Organic CBD Oil is an item that is highly recommended. It has a lemon taste and is certified organic by the U.S. Department of Agriculture. You can apply the coupon code HEALTHLINE to receive 20% off your order. The company employs supercritical CO2 extraction to ensure purity. The company adds Ashwagandha extract and chamomile extract to provide additional relaxing benefits. 8. B vitamins Vitamin Bs are essential in regulating mood. B-complex vitamins can alleviate symptoms of anxiety and depression such as fatigue, irritability and trouble concentrating. Vitamin B1 is crucial in balancing blood sugar levels, which can impact mood. Vitamin B3 can aid in helping the brain produce serotonin which reduces anxiety. Vitamin B5 can support the adrenal glands and help reduce stress. Vitamin B12 and folic acid aid in balancing depression. Vitamin D is vital to regulate mood and the nervous system. In a study published in 2022, people who consumed a lot of B vitamins experienced less anxiety. Some herbal remedies have been shown to be effective in reducing anxiety, including passionflower and kava. Valerian root's roots, which contain compounds called Terpenes which act as natural sedatives and help to reduce anxiety. Essential oils of lavender (LEO) contain a chemical known as linalyl-acetate which has a calming affect on GABA receptors. 9. Diet A healthy diet is an essential aspect of managing anxiety. Studies have shown that eating nutrient rich foods can help ease anxiety symptoms in certain people. Fatty fish like mackerel, salmon and sardines are rich in Omega-3 fatty acids, which has been proven to improve mood by reduction of inflammation and regulation of neurotransmitters. Incorporating eggs, pumpkin seeds, and turmeric to your diet can also be beneficial. Eggs contain tryptophan which is an amino acid. This helps create serotonin in the brain which is a chemical that boosts mood and helps reduce stress. Regular exercise and engaging in meditation and relaxation techniques are also helpful. Stress can be decreased through CAM therapies such as yoga, acupuncture, and meditation. There is evidence that dietary changes like removing alcohol and caffeine, can also help alleviate anxiety. These natural remedies can be used as a complement to other treatments recommended by your doctor. However, they shouldn't be considered as a substitute for therapy or medication.