Natural Treatments for Anxiety

There are natural anxiety treatments you can take if you deal with anxiety regularly. Medication shouldn’t be your only treatment. Today, we will explore a wide range of natural anxiety treatments that can help with your anxiety.

If you’re anxious, freaked and worried. You’re upset about anything. Your breathing is shallow and rapid because your heart is beating fast and you wish you could relax… keep reading.

Here are some natural anxiety treatments for those who prefer to avoid medication for anxiety:

Important Note: These natural anxiety treatments are generally safe to use alongside your medical therapies. However, some supplements may change the way your antianxiety medications work, so it is important to consult your doctor before trying these treatments. Your doctor may be able to recommend what natural anxiety treatments are best for you.

  1. REGULAR EXERCISE

Studies show that aerobic exercise like swimming, jogging, and walking with moderate intensity, is best for lowering anxiety. Exercise releases various chemical messengers in the brain including endorphins which lower the perception of pain and floods your brain with feelings of euphoria. Exercise can benefit your physical, emotional and mental health.

Regular exercise can have a lasting impact on your health, even one vigorous session can help alleviate anxiety symptoms for hours and boost your mood. Try to do a 15-30-minute exercise, three times a week and choose exercises that you enjoy doing that you will look forward to doing it regularly.

  1. GET ENOUGH SLEEP

Prevention is the best when it comes to reducing anxiety. The number one on the list is getting quality sleep. If you are inclined to have anxiety, it’s vital to get as much sleep as you need. Both quality and quantity are essential for good sleep.

Several studies showed that sleep deprivation heightens anxiety, including making you prone to have a full-blown anxiety disorder.

It’s vital that you get as much sleep as you need. Doctors recommend 8 hours of sleep a night. If anxiety is preventing you from falling asleep, these tips can help you:

  • Try to stick to a schedule, go to sleep at the same time each night
  • Make sure your bed is comfortable
  • Keep your room cool and dark
  • Do not read or watch television in bed
  • Avoid caffeine, nicotine or large meal before bedtime
  • Do not use your phone, tablet or laptop in bed
  • Make sleep a priority because a lack of sleep can cause anxiety.
  1. MEDITATION

Meditation reduces anxiety by tapping specific areas of the brain that calm the nervous system. It relieves stress and anxiety. Meditation removes chaotic thoughts from your mind and replaces it with calm and mindfulness. A study shows that 30 minutes of daily meditation alleviates anxiety symptoms and act as an antidepressant.

Meditation is slowing down, sitting still, breathing deeply and being at the moment. You can do it for ten minutes or more a day to see results. You can also use positive affirmation at the end. You can also use the Calm app meditation techniques for sleep and stress reduction.

  1. AROMATHERAPY

Smelling essential oils can help ease anxiety and stress. Aromatherapy is safe and effective for depression and anxiety. Certain scents work better for some people while others don’t, so consider experimenting on scents that work best for you. Your preferences may guide to self-care. Essential oils may be inhaled or added to a warm bath or diffuser.

The essential oils of lavender, basil, Frankincense, chamomile is found to have a calming effect on those who have anxiety. Lavender oil has been found to have the same biochemical effect that some anti-anxiety medications do. Try putting a few drops of lavender oil on your pillow at night or in your bath, or add a few drops to a cup of boiling water to inhale to have a calming effect.

  1. CATHARTIC BREATHWORK

CBW is a therapeutic breathing practice intended to help with emotional healing and anxiety. It’s 60 minutes breathing with a particular depth, speed and intensity through the mouth, in a controlled pattern guided by an experienced therapist.

CBW involves breathing at a fast rate for several minutes to hours which changes the balance between carbon dioxide and oxygen in the body. Cathartic Breathwork uses music in each session to relax and alter the state of consciousness. After the session, the participant will be asked to creatively express his experience by drawing a mandala.

  1. CANNABIS OIL

Cannabidiol (CBD) oil comes from the marijuana plant. CBD oil does not contain THC (tetrahydrocannabinol) that substance that creates “high.” CBD is the non-psychoactive element in cannabis, it has many beneficial health properties including helping to calm your nervous system and reduce anxiety and panic.

In areas where medical marijuana is legal, doctors can prescribe CBD oil or spray. You can also get CBD gummies that you can chew for very immediate results. A CBD spray is very handy to keep one in your bag and use it to help you sleep better at night.

  1. PET THERAPY

Animal-assisted or pet therapy can help in therapeutic intervention for people with anxiety and depression. Pets offer companionship, love, and support. Many people can use their cats, dogs, horses, and other small mammals. Pets don’t have to be furry to provide support. People with allergies can use crickets to improve their psychological health.

Spending time with animals can reduce stress and anxiety. Grooming and spending time with pets can alleviate some of these effects.

  1. HERBAL TEAS

Drinking herbal teas may help with anxiety and ease sleep. The process of making and drinking tea is soothing to the nerves. Additionally, some teas have a direct effect on the brain that results in reduced anxiety.

If you’re jittery or anxious it helps to sip a steaming cup of chamomile tea. Some compounds in chamomile bind like the drug Valium.

A study in the Journal Phytomedicine found that long-term chamomile tea use reduces moderate-to-severe symptoms of general anxiety disorder.

Green tea has an amino acid called L-theanine that helps calm the rising heart rate and blood pressure, it also reduces symptoms of anxiety.

  1. HERBAL SUPPLEMENT

Herbal supplements like valerian, lemon balm, and passionflower reduce anxiety. Valerian reduces anxiety without making you sleepy. It is a good sleep aid for insomnia because it contains sedative compounds.

Lemon balm has been used since the Middle Ages to reduce stress and anxiety, and aids with sleep. Lemon balm is sold as a capsule and tincture. It commonly combined with other calming herbs like hops, chamomile, and valerian.

Passionflower

Passionflower is a sedative and approved for nervous restlessness. Some studies show that it can reduce symptoms of anxiety and act as effectively as prescription drugs.

A word of caution, while these herbal supplement helps to reduce anxiety it has the potential to interact with prescription medication.

  1. HEAT THERAPY

Applying heat to the body by taking a hot bath, sauna or getting sunlight reduces muscle tension and anxiety according to research. Applying heat to the body gives a sensation of warmth and affect the neurotransmitter serotonin. Warming up gives the same mood-boosting effect.

Whether lying on the beach in the sun, grabbing a few minutes in the spa or sauna, or sitting in a hot bath or jacuzzi, a sense of relaxation and well-being from heat therapy can be one of the most blissful natural treatments for anxiety.

  1. NATURE BASED THERAPY

Being surrounded by nature can reduce depression and anxiety and increases pleasant feeling. Being in nature makes people feel better emotionally, it can reduce heart rate, blood pressure, muscle tension, and help reduce stress hormones.

Looking at nature gives a feeling of calm, happiness, hope, and beauty. So, when your anxiety is building up find a park or greenspace. Walk outside or work in your garden. 20 minutes in nature will lower your stress hormone.

  1. EMOTIONAL FREEDOM TECHNIQUE

The emotional freedom technique is a self-directed therapy based on tapping certain acupressure points on the face and chest. It’s easy to learn and you can do it anywhere. You can use it if you’re having generalized anxiety, a panic attack, or when you want to calm down.

EFT has been proved effective in treating PTSD and anxiety. You can lower your anxiety using this technique. You tap seven acupressure points in a particular sequence. Tapping works for anxiety and other stress-related issues like depression and mood disorders.

  1. NETWORK SPINAL ANALYSIS

NSA releases tension from the spine and helps the nervous system to adapt to stress and anxiety. This anxiety therapy is used by Tony Robbins on a regular basis.

The NSA practitioner will lightly touch certain parts of the spine to release tension. By releasing tension, energy is freed up and flexibility is increased in the body. It strengthens the nervous system thus improving tolerance to physical pain, decreases anxiety and depression. It increases the energy level and reduces stress levels.

  1. HYPNOTHERAPY

Hypnotherapy is often used with cognitive behavioral therapy to treat anxiety and depression. It helps people to focus their attention, rethink their problems, respond to helpful suggestions and relax. Hypnosis uses your ability to concentrate and trust your therapist.

Hypnotherapy allows you to reframe and release your automatic responses, replace them with helpful ways of thinking, and reduce anxiety and stress instantly. Hypnosis enables you to gain greater control over your response to stressful situations. Hypnosis is becoming mainstream today and many medical professionals recognize it as a viable and successful option for anxiety.

  1. MUSIC THERAPY

Music therapy is the clinical use of music to accomplish goals with the help of a therapeutic professional who has completed an approved music therapy program.

Music therapy involves actively listening or performing music to promote health and reduce anxiety. Experts recommend listening to music regularly every day or weekly to begin to see a reduction in anxiety symptoms.

  1. ART THERAPY

Art therapy uses the creative process of art to help improve and enhance the physical, mental, and emotional wellbeing of individuals. This process allows for artistic self-expression which helps the individual solve conflicts, manage stress and reduce anxiety.

The art therapy integrates the use of visual arts and the process of creating to develop self-awareness. It is now used in hospitals, wellness clinics, and private practices. The creative process uses drawing, sculpting, painting, and other media to manage anxiety.

  1. MINERAL SUPPLEMENT

Taking mineral supplements is an easy and affordable way to lower anxiety. Minerals like sodium and magnesium help control neurons and regulate blood sugar. If you’re deficient in magnesium you will feel tired, anxious, and have trouble sleeping.

Magnesium helps maintain a healthy body and calms the nervous system. Include magnesium supplements in your anti-anxiety treatment options. Make sure to sprinkle your meals with pink Himalayan salt or high-quality sea salt. Magnesium in the citrate, chelate, or chloride forms is most beneficial because they are easily absorbed by the body.

  1. YOGA

Regular yoga practice can help you relax and stay calm. It also gives you the strength to face stressful events without getting anxious. Yoga practice includes body postures and breathing techniques which help anxiety patients face life with positive outlook and strength.

Yoga postures help ease the physical discomfort caused by anxiety. Yoga poses can be a powerful form of physical exercise. Yoga can help reduce panic disorder, reduce pain and stress. Yoga helps in easing the physical body and helps with anxious thoughts. It produces a relaxation response that allows the body and mind to gain a sense of calm.

  1. COGNITIVE BEHAVIOURAL THERAPY

CBT blends the best of behavioural and cognitive therapies. CBT address both the maladaptive behaviours and the cognitions associated with anxiety to provide adequate treatment. It’s a hands-on practical approach to problem-solving to change patterns of thinking or behavior.

CBT therapist encourages patients to challenge negative thoughts to develop a more positive action. The therapist will help anxious patients to develop a new coping mechanism and reduce anxiety and stress.

  1. DISTRACTION DEVICES

Using distraction devices like a fidget spinner helps people to focus on something in order to reduce the symptoms of anxiety. This brightly colored device can be spun and flipped on one hand can help relieve stress because fidgeting is an activity that helps us think.

Research shows that moving our hands around can help our brain perform a little better. You can use stress balls or slime or anything that occupies your hands and eyes to engage your mind and relieve anxiety.