Common Herbal Remedies For Anxiety
Ayurveda, the Indian traditional system of medicine uses herbs and their preparations to treat various neuropsychiatric disorders. Numerous herbs have been used for centuries in folk and other traditional medicine to calm the mind and positively enhance mood. Herbal medicine which plays an important role in developing countries, are once again becoming popular throughout developing and developed countries. Study by Sparreboom et al. revealed that use of herbal medicine is increasing enormously in the Western world. In spite of the large number of animal studies evaluating the potential anxiolytic effects of plant extracts, very few controlled studies have been conducted in a clinical setup. The efficacy and safety of utilizing these natural drugs to treat anxiety, has only just begun to be exactly tested in clinical trials within the last 10 to 15 years . For instance, both Kava-kava and St. Johns wort showed beneficial effectiveness in double blind, randomized placebo controlled trials to treat anxiety and depression . Also, extracts of valerian, hops, lemon balm and passion flower preparations have been employed for the prevention and treatment of psychiatric disorders such as anxiety, sleep disorders, convulsions, cognitive impairment and depression . The commonly used herbal remedies for treating anxiety disorders are described below.
Stress And Anxiety Triggers
Everybodys anxiety is caused by different things. If you know what your triggers are, then hopefully you can then minimise or remove them from your routine.
Some examples of general triggers include driving/travelling, phobias, caffeine and work-related stress.9
Avoid setting yourself unachievable targets if youre suffering from anxiety, as trying to complete everything at once can add to your stress and worries.
Focus your time on the things you can change and ignore the things you have no control over. Resist using alcohol, drugs or cigarettes as coping mechanisms because they can contribute to poor mental health in the long run.9
Remember, youre not alone. Most people experience stress, anxiety and fear throughout their lives.
Natural Remedies For Anxiety And Stress
Natural remedies are generally safe to use alongside more conventional medical therapies.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.
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Lifestyle And Home Remedies:
- Keep physically active. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It may improve your mood and help you stay healthy. Start out slowly and gradually increase the amount and intensity of your activities.
- Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can’t quit on your own, see your doctor or find a support group to help you.
- Quit smoking and cut back or quit drinking caffeinated beverages. Both nicotine and caffeine can worsen anxiety.
- Discuss your concerns. Talking with a trusted friend helps relieve stress and may provide a more positive perspective on your situation. This may lead to healthy plan of action.
- Use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
- Learn to relax. Your goal is to lower your heart rate and blood pressure while also reducing muscle tension.
- Make sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, see your doctor.
- Eat healthy. Healthy eating such as focusing on vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
Looking For Foods That Help With Anxiety Research Shows That Some Foods Act As Natural Remedies For Anxiety While Others Can Send You Into Overdrive Try These 8 Foods That Reduce Anxiety Today
Are you struggling to keep anxiety at bay even though you meet regularly with a therapist, take your medication as prescribed, and have a good support system? The truth is, treatment for anxiety shouldnt stop when you leave your therapists office, screw the lid back on the pill bottle, or step away from your family and friendseffective anxiety management involves one other significant factor: your diet. If you havent tried tweaking what you eat then you may be missing an important opportunity to beat back your anxiety.
Doctors and dietitians are starting to understand more about how the nutritional properties of the foods we eat affect the brain. There is a clear and important connection between the brain and the gut, explains Jodi Godfrey, MS, RD, a health and nutrition educator. Researchers now refer to the gut as the second brain. When essential nutrients are not sufficiently available, there is a direct effect on the production of neurotransmitters and brain chemistry that can increase or lessen anxiety-related behaviors.
The modifications you can make to your diet are as simple as swapping out foods could be spiking your anxiety for foods that may lessen the severity of your symptoms. Avoid binge-eating your go-to comfort foods and enjoy nutritious superfoods with mood-boosting properties. Youll feel better for it.
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Develop A Relaxing Bedtime Routine
Its important that you wind down properly and avoid stressful situations in those few hours before you go to sleep.
Developing a bedtime routine is a great way to do this, whether thats choosing to read every night before you sleep, doing some gentle yoga or having a warm bath to soothe your muscles.
Try to go to bed at the same time every night, too, to help maintain a good sleep routine.21
Have Eggs For Breakfast
You dont want to get too hungry, says Drew Ramsey, MD, assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons and creator of the new e-course Eat to Beat Depression. So make sure to eat a good source of protein and fat in the morning, like eggs, and skip the sugar and refined carbs.
Thats because hypoglycemia, or low blood sugar, can cause or exacerbate symptoms of anxiety, especially symptoms like sweating, shaking, irritability, and heart palpitations. But consuming enough protein and fat will keep blood sugar levels stable and prevent any mood-altering spikes or dips.
Eggs are also great because they contain choline, adds Ramsey. One study found that low choline levels were significantly associated with increased anxiety symptoms, and several other studies suggest that choline enhances cognitive functioning and overall brain health.
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Where Do You Apply Essential Oils For Anxiety
You cant just apply them anywhere and everywhere, no matter how keen you might be for them to help with your anxiety or how good they smell.
There are certain rules to applying essential oils.
For example, oils that are okay to put on your arms and legs, may not be safe to put inside your mouth, nose, eyes or private parts.
Lemongrass, peppermint, and cinnamon bark are prime examples.37
You should never apply essential oils to injured or inflamed skin, as it may make your skin react and worse overall.
Generally speaking, diluted essential oils can be safely applied to the crown of your head, behind the ears, to your neck and to your temples.38
Natural Remedies For Anxiety: Take The Next Step
For natural anxiety relief, there are plenty of remedies to choose from among herbs, vitamins, minerals, amino acids, teas, homeopathic remedies, and essential oils.
The best of these have withstood the test of time and have held up to scientific scrutiny.
Each remedy has a slightly different set of properties and benefits, so choose the ones that best match your set of symptoms.
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In Fact Anxiety Is Considered One Of The Most Common Mental Health Issues
According to Our World in Data,the prevalence of anxiety disorders across the world varies from 2.5 to 6.5 percent by country. Globally an estimated 275 million people experienced an anxiety disorder in 2016, making it the most prevalent mental health or neurodevelopmental disorder. Around 62 percent were female, relative to 105 million males.
Sure, the stats are from 2016, but this still shows just how common Anxiety is on a global scale. AND the numbers are probably even greater today.
Prevalence of Mental and Substance Use Disorders Our World in Data 2016 Stats
% Share of Population with Anxiety Disorders Our World in Data 2016 Statistics
According to Sane.orgs Fact Sheet, Every year, around 14% of all adult Australians are affected by an anxiety disorder. Women are affected more than men.
Even the celebrities below have announced publically that they from anxiety:
- Selena Gomez, Singer
- Post-traumatic disorder
- or generalized anxiety disorders.
From symptoms such as nervousness, agitation, and tension to a racing heart, and chest pain, many would agree that anxiety is truly an uncomfortable feeling.
People do however vary on a spectrum from those who experience anxiety symptoms here and there to those who experience chronic anxiety.
Chronic anxiety can be so extreme that it prevents people from their normal daily functioning. If this is you, it is always good to seek medical advice from a professional.
10 Natural Remedies For Anxiety & Stress Relief!
Choosing The Right Homeopathic Remedies
Homeopathic remedies are very specific in their effects, so, for best results, you must choose your remedy carefully.
Choosing the wrong remedy wont do you any harm, but it wont do you any good either.
Homeopathic displays at health food stores usually have an overwhelming number of remedies to choose from.
Weve narrowed the list down to the two best homeopathic remedies for anxiety one for chronic or generalized anxiety disorder and another for anxiety that appears suddenly and acutely and can result in panic attacks.
22. Argentum Nitricum: For Chronic or General Anxiety
Argentum nitricum is an excellent all-purpose remedy for chronic anxiety or generalized anxiety disorder.
It is derived from the mineral silver nitrate.
This is an appropriate remedy if you are a constant worrier whos always thinking about the ways things could possibly go wrong.
Argentum is also good for anticipatory anxiety such as that experienced before public speaking or taking an exam.
Its also recommended if you suffer from anxiety brought on by a phobia, such as claustrophobia or fear of heights.
If your life is driven by what ifs, argentum might be an ideal remedy for you.
23. Aconitum Napellus: For Sudden Anxiety and Panic Attacks
A top remedy for acute anxiety is Aconitum napellus.
Aconitum is a beautiful but poisonous flowering plant found throughout temperate parts of the world that goes by the common names of monkshood or wolfs bane.
- Silica for stress brought on by perfectionism
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How To Sleep Better If You Have Anxiety
Getting enough shut-eye every night is vital for both our physical and mental health. When we sleep, our bodies perform a variety of functions, from repairing damaged cells to strengthening our immune systems.17
Sleep is also crucial for our brain as its when it processes all the information weve soaked up during the day and consolidates it into long term memories.18
If you dont get enough sleep every night, youll likely feel lethargic the following day, much more irritable and probably have poorer concentration levels. These can all have a big impact on your everyday life and may make any anxiety youre experiencing seem much worse.
Body Scanning Relaxing Different Muscle Groups
Some people unconsciously tense muscles in their bodies, such as clenching their jaw, in response to anxiety.
To combat this, try lying in a comfortable position on the floor, close your eyes and scan your body from head to toe.
Can you identify any areas in particular that feel tense?
If so, slowly constrict and relax each muscle group, beginning with the toes and working up to the shoulders and jaw. Do this for a few moments.
Stretching can also help to release tension in areas of the body too.
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Handle Your Emotions Effectively
There can be situations where you may feel that the control is slipping out of your hand, but as the wise men say In the case of adverse circumstances, say the words carefully in other words, handle the response perfectly. Management of stress is more about standing on your legs and taking control of the thoughts, emotions, schedule, and the environment. The best part will come when you deal with problems, or shall we say challenges? The best stress management can be described as those in which you can control a situation, immediate change of response and reaction if you have to, at the same time maintaining the self-dignity, prioritizing the relevant tasks and choosing the best time for relaxation.
Herbal Remedies For Anxiety
Plants parts seeds, berries, roots, leaves, bark, and flowers have historically been used as medicine by every culture.
One of the ways it works is by increasing activity of serotonin and dopamine, two major feel-good neurotransmitters.
If you have brain fog, trouble concentrating, depression, or low energy along with your anxiety, Arctic root is an excellent herb to consider.
Ashwagandha is one of the most important herbs in the 3,000-year-old Ayurvedic Hindu system of medicine.
Its name literally means smell of the horse because the root smells a little horsey.
But dont let that put you off since its also believed to bestow the strength and stamina of a horse on those who take it.
Ashwagandhas main use now is as a stress-relieving adaptogen.
It has a significant effect on the stress hormone cortisol, reducing it by 28%.
It is very helpful at calming anxiety of all kinds, especially agoraphobia .
Try ashwagandha if you feel depressed, fatigued, and lack motivation.
Bacopa monnieri, sometimes called brahmi , is another important adaptogenic herb in Ayurvedic medicine.
Bacopa has a long history of use for increasing longevity and enhancing mental performance.
It reduces anxiety while also improving memory and attention.
This makes it an excellent choice for anyone who has anxiety with memory loss.
If you try bacopa, be patient.
It can take a few months to experience its full benefits.
HOW’S YOUR MOOD?
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Essential Oils & Aromatherapy
Essential oils are another natural therapy that can be used for stress and anxiety relief. It is one I absolutely LOVE and rely on almost daily.
Of the many essential oils out there, Lavender, Chamomile, and Cedarwood are known to help:
- Reduce your heart rate
- Reduce tension in the body
- Promote relaxation
- Improve sleep
Another great thing about essential oils is that they can be used in such a variety of ways to relieve stress and anxiety.
They can be smelt, inhaled, burned, diffused, put in a bath, dabbed on your skin, put on your pillow, etc.
But just remember, this is mainly for essential oils only. Many fragrance oils are not recommended for your skin or in the bath.
If youre interested in learning more, Click here to read more about Essential Oils and to check out a variety of options.
Other Measures That Could Help With Anxiety
Counselling is a talking therapy that involves a trained therapist listening to you and helping you find ways to deal with emotional issues. It can help with:
- Mental health conditions, such as depression, anxiety or an eating disorder
- Difficult life events, such as a bereavement, a relationship breakdown or work-related stress
- Difficult emotions for example, low self-esteem or anger
- As well as many other issues
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Take A Hot Bath With Epsom Salts
First, a hot bath is always calming. Second, adding some Epsom salts to the water may help boost your mood and act as natural anxiety relief. These salts contain magnesium sulfate, which may have anxiety-fighting benefits. For example, information published in a 2017 issue of the journal, Nutrients, notes that there is suggestive but inconclusive evidence for a beneficial effect of magnesium supplementation in mild anxiety. As is the case with a lot of research about natural remedies, this one also points to the need for further investigation.
Biological Systems Involved In Anxiety
Due to the complex biology of anxiety, its unsurprising that SSRI medications like Zoloft or Lexapro, which only target one of these systems , are ineffective for 30-40% of patients. Benzodiazepines like Klonopin or Ativan may work for more people, but their adverse effects can include memory problems, dependence, and addiction.
On the other hand, natural herbs and supplements for anxiety can address multiple systems at once without potential for dependence and addiction.
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Limit Your Caffeine Intake
That morning cup of coffee might help you get out of bed, but having too much can give you the jitters and decrease your ability to handle anxiety well. It can also cause your body to act as though its under stress, boosting your heartbeat and increasing your blood pressure. This can lead to a panic attack.
How To Prevent Anxiety And Depression
Battling anxiety and depression is not easy. However, if you make effort to take certain measures in your day to day life, you will certainly notice an improvement in these conditions. Along with the help of natural remedies for anxiety and depression, the following methods can be used to help you manage and cope with these issues.
- Exercise daily, for at least 20-30 minutes.
- Keep a journal and write in it each day.
- Make sure you get plenty of sleep. SleepAdvisor.org got some advice for reducing anxiety before bed.
- “The Quality of sleep matters as much as the quantity.” Check out this article on how to get a higher quality of sleep.
- Limit alcohol and caffeine.
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