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Natural Anxiety Treatments Many people with anxiety find natural solutions to relieve symptoms. These include meditation, hypnotherapy and herbal remedies. Before attempting them however, it is best to consult a doctor. Herbal supplements can reduce cortisol, a stress hormone. They can also help with insomnia and anxiety. 1. Exercise Exercise can reduce anxiety in a variety of people. Exercise releases mood-enhancing chemicals that can help you stay away from anxious thoughts. Try to incorporate exercise into your daily routine each day and choose something that makes you feel good. If you're concerned about being around others and not having a workout partner, you can find one or join a group fitness course. This way, you'll keep each other accountable and more motivated to exercise. Aside from exercise, you can also improve your mood with dietary changes. A high-quality diet is essential for mental health, and avoiding sugar and refined carbs can reduce anxiety levels by stabilizing blood sugar levels, decreasing the effects of depression and fatigue. 2. Hypnotherapy Hypnotherapy, a potent anxiety treatment that is drug-free, helps people to reframe negative beliefs and thoughts. It also promotes relaxation and healthy coping mechanisms. Hypnosis is a state that involves deep relaxation and focus in which the therapist can help you access your subconscious mind to resolve underlying issues. It is not the same as a trance-like state. Some people notice a change immediately. One session may suffice for some, but many need several sessions or hypnotherapy tapes in order to begin to notice a change. Hypnosis is an effective treatment for anxiety because it targets the root cause of the disorder – unfounded anxious thoughts, negative beliefs, and unhelpful strategies for coping. Hypnosis, when combined with cognitive-behavioral therapy (CBT) can help people reduce anxiety symptoms and manage anxiety. CBT, for example, teaches people to identify and challenge irrational thinking, use techniques of exposure in stressful situations, and learn to relax, and many more. 3. Acupuncture Many people believe that acupuncture can only help with physical illnesses but it can also assist with mental health issues, such as anxiety. Studies have shown that acupuncture may be more effective than medications in treating anxiety-related symptoms. Acupuncture stimulates tissue and nerve connections, which triggers the body to release pain-relieving hormones and neurotransmitters. These chemicals can help reduce anxiety symptoms as well as the physical sensations they often accompany such as the churning stomach and headache. Lavender essential oil (LEO) has chemical compounds called terpenes. They are believed to possess a relaxing effect. In a review article from 2017, it was found that lavender extract could be effective in helping to reduce anxiety. This is particularly relevant when it is taken on an intermittent basis. Lavender extract can be used to soothe the nervous system by applying it to the neck, wrists, or temples. You can also add lavender to your bath or inhale it through diffusers at home or at work. 4. Meditation Meditation is a method of practice that helps you learn to relax and reduce your stress levels. Additionally it can aid in sleeping better and boost your productivity at work or at home. Consider getting a a family member who suffers anxiety to test this natural anxiety treatment. 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 in developing coping mechanisms when we experience anxiety. However, it is important to note that this study is not a typical double-blind placebo controlled experiment like studies of psychotherapy. Further research is required to determine the exact effects of meditation on anxiety-related symptoms. Lavender essential oils (LEO) can have calming effects. They are a mixture of chemicals that affect the chemical receptors in your brain, easing anxiety. 5. Yoga Anxiety is a natural reaction to stress and is a part of the body's “fight or fight” response. It can help you stay focused and alert, but when anxiety becomes chronic and overwhelming it can lead to anxiety disorders such as PTSD and OCD. Stress can be lessened by a good night's sleep as well as practicing mindfulness and taking herbal supplements. Chamomile is a great herb to try for anxiety because it has a soothing and relaxing effect on the nervous system. social anxiety treatment is possible to massage the oil of chamomile onto your temples or inhaling the scent and letting it relax your body and mind. Yoga is a natural remedy that has shown to be effective in treating anxiety. A recent study compared CBT with yoga for people living with generalized anxiety disorder (GAD). The results revealed that both CBT and yoga groups experienced significant reductions in symptoms. However the improvement was greater in those who received the yoga treatment. 6. Supplements Many people with anxiety seek natural treatments to ease their symptoms, as opposed to prescription drugs that could cause serious negative side effects. Dietary supplements such as lavender, chamomile and omega-3 fatty acids may help. Herbs such as valerian and Kava root can be used to treat symptoms. Gamma aminobutryic (GABA) is a supplement that promotes relaxation and has been found to decrease stress. Inositol is another chemical that has been shown to reduce nerve cell activity in panic and other disorders. Valerian root is an herb that has been used for centuries in teas and tinctures to anecdotally help with stress, sleep and anxiety. It has been shown to decrease nervousness and improve sleep quality. The active ingredients can increase the amount inhibitory neurotransmitter GABA that has a calming impact. Essential oils are an excellent way to ease anxiety and stress by inhaling the scent. They can be added to a diffuser or mixed with carrier oils and applied directly on the skin. 7. CBD oil CBD is a chemical that is not psychoactive that can help ease anxiety. It helps to regulate your stress response system and assisting you to create a healthy fight-or-flight response. CBD oil has been proven to reduce anxiety and induce sleep. Research suggests that CBD may be a natural anti-anxiolytic by stimulating serotonin levels and thereby increasing GABA levels, and decreasing NMDA receptor activation. CBD has been found to increase fear extinction and prevent the long-term effects of stress-induced anxiety, and promote hippocampal neurons. There are many ways to get CBD in a variety of forms, including drops that are sucked into the tongue, drinks, vape products and vitamin Gummies. One product that many recommend is Aspen Green Calm Organic CBD Oil with lemon-flavored flavor and is U.S. Department of Agriculture certified organic. Utilize the coupon code HEALTHLINE to receive 20% off your purchase. The company utilizes supercritical CO2 extraction to ensure purity and adds the extracts of chamomile and Ashwagandha to provide additional relaxing benefits. 8. B vitamins Vitamin Bs are essential to mood regulation. Supplementing with B complex can help relieve symptoms associated with depression and anxiety, including fatigue, irritability and difficulty concentration. Vitamin B1 helps to regulate blood sugar levels which can affect mood. Vitamin B3 helps the brain produce serotonin which can help reduce anxiety. Vitamin B5 assists the adrenal glands, which can alleviate stress and a depressive mood. Vitamin B12 and folic acid aid in balancing depression. Vitamin D is crucial in regulating mood and the nervous system. In a study that was published in 2022, those who took a large dose of B vitamins had less anxiety. Certain herbal remedies have been shown to be effective in reducing anxiety, such as passionflower and kava. Valerian root is a plant that contains compounds called terpenes. They act as a natural sedative and can reduce anxiety. Essential oils of lavender (LEO) contain a chemical known as linalyl-acetate which has a calming affect on GABA receptors. 9. Diet Healthy eating is important to reduce anxiety. Many people find relief from anxiety symptoms by eating food that are high in nutrients. Fish with high fat content like mackerel, salmon and sardines are rich in Omega-3 fatty acids, which has been found to improve mood through reduction of inflammation and regulation of neurotransmitters. Adding eggs, pumpkin seeds, and turmeric to your diet can also be beneficial. Eggs contain tryptophan which is an amino acid. This aids in the creation of serotonin in the brain, a chemical that improves mood and reduces stress. Engaging regularly in exercise and in relaxation and meditation are also beneficial. Certain CAM therapies, like acupuncture and yoga, have been proven to decrease stress. A few preliminary studies suggest that changes to your diet like removing alcohol and caffeine from the diet, may also help to reduce anxiety. These natural treatments can be used as a supplement to other treatments recommended by your physician. However, they shouldn't be seen as a replacement for medication or therapy.