• 목록
• 답변
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

Natural Anxiety Treatments

Many people who suffer from anxiety find natural solutions to relieve symptoms. These include exercises as well as hypnotherapy, herbal remedies and meditation. However, they should be discussed with a doctor before using them.

Herbal supplements can reduce cortisol, a stress hormone. They can also aid in reducing insomnia and anxiety.

1. Exercise

For many, exercise can help reduce anxiety. Exercise releases mood-enhancing chemicals that can help you stay away from anxious thoughts. Find a sport or activity you enjoy and incorporate it into your routine.

If you're worried about being with other people, think about finding a workout buddy or attending group fitness classes. This way, you'll be able to keep each other accountable and more motivated to exercise.

You can improve your mood by making dietary changes. A high-quality diet is essential for mental health, and avoiding sugar and refined carbohydrates can help lower anxiety levels by stabilizing blood sugar levels, reducing moodiness, and preventing fatigue.

2. Hypnotherapy

Hypnotherapy is a powerful, drug-free treatment for anxiety that helps people to reframe negative thoughts and beliefs. It also helps to relax and healthy coping strategies.

Hypnosis is a state that involves deep relaxation and concentration in which the therapist can help you access your subconscious mind to resolve underlying issues. This is distinct from the trance-like sleep state. Some people notice a difference immediately. One session might suffice for some however, many require a series of sessions or hypnotherapy tapes to begin to notice a change.

Hypnosis is a powerful treatment for anxiety because it addresses the root causes of the disorder, such as irrational thoughts, negative beliefs or unhelpful coping strategies. Hypnosis, along with cognitive-behavioral therapy (CBT), can help people reduce anxiety symptoms and manage anxiety. For instance, CBT teaches individuals to identify and challenge irrational thoughts, use exposure techniques to face stressful situations, and to learn to relax.

3. Acupuncture

Many people believe that Acupuncture is only effective for physical conditions but it can also help with mental health issues such as anxiety. Studies have proven that acupuncture is as effective as medications in treating anxiety-related symptoms.

Acupuncture stimulates tissue and nerve connections, which prompts the body to release pain relieving hormones and neurotransmitters. These chemicals can help reduce anxiety symptoms, and also the physical sensations that typically accompany them, such as an unsettling feeling in the stomach or headaches.

Essential oil of lavender (LEO) has chemical compounds known as terpenes, and are known to have an relaxing effect. A review article from 2017 found that lavender extract can be effective in reducing the effects of anxiety disorders, particularly when taken for a short time. It is simple to use and can be massaged into the wrists, necks, or temples to calm the nervous system. You can also add lavender to your bath or inhale it with diffusers at home or work.

4. Meditation

Meditation is a practice that helps you learn to relax and reduce your stress levels. It can also help you sleep better, and improve your performance at the workplace or at home. Consider getting a friend or a family member who suffers anxiety to try this natural treatment for anxiety.

Recent research has demonstrated that mindfulness meditation can help reduce anxiety symptoms by altering the way our brains react to stressful situations. It also assists us to create strategies for coping in times of anxiety.

It is important to note that this research was a double-blind, placebo-controlled trial, similar to studies on psychotherapy. Further research is needed to establish the exact effects of meditation on anxiety symptoms. Lavender essential oil (LEO) has calming effects and contains a variety of chemicals that affect chemical receptors in the brain to relieve anxiety.

5. Yoga

Anxiety is a natural reaction to stress and is part of the body's "fight or fight" reaction. It can help you stay alert and focused to stay away from danger, but if it becomes chronic or overwhelming, it could cause anxiety disorders such as PTSD and OCD.

A good night's sleep, practicing mindfulness meditation and taking herbal supplements can all help how To treat anxiety disorder without medication reduce stress. Chamomile is an excellent herb to try to reduce anxiety since it has a soothing and relaxing effect on the nervous system. You can apply the essential oil of chamomile onto your temples or inhale the scent and relax your mind and body.

Yoga is a natural therapy that has shown to be effective in treating anxiety. In a recent study cognitive behavioral therapy was compared to yoga for those suffering from generalized anxiety disorder. The results showed that both CBT and yoga groups experienced significant reductions in symptoms, but the improvements were more pronounced for those who were receiving yoga therapy.

6. Supplements

Many people suffering from anxiety prefer natural remedies to prescription drugs, which could cause serious side-effects. Dietary supplements such as chamomile or lavender, as well as omega-3 fatty acids are helpful. Herbs, like kava root and valerian can also be used to treat symptoms.

One supplement that has been proven to reduce anxiety is gamma-aminobutryic acid (GABA) which is a stimulant of relaxation. Another is a compound called inositol. It's been proven to decrease the activity of nerve cells that are involved in panic and obsessive-compulsive disorders.

Valerian root has been used in tinctures and teas for centuries to treat anxiety, stress and sleep. It has been proven to reduce nervousness and enhance sleep quality. The active ingredients may increase the amount inhibitory neurotransmitter GABA which has a calming affect.

Essential oils are an excellent way to ease anxiety and stress by simply inhaling the scent. They can be added to a diffuser, or mixed with a carrier oil, and applied directly to the skin.

7. CBD oil

CBD is a nonpsychoactive compound which may help to alleviate anxiety. It works by balancing your stress response system and assisting you to create a healthy fight-or-flight response. CBD oil has been proven to decrease insomnia and anxiety.

CBD could be a natural anti-anxiety agent by encouraging serotonin production, increasing GABA levels, and reducing NMDA activation according to research. It has also been demonstrated to enhance fear extinction, prevent the long-term anxiogenic effects of stress, and also to promote hippocampal neurogenesis.

CBD is available in a variety forms, such as drops that can be ingested under the tongue, vapes, drinks, or vitamin Gummies. One product that a lot of people recommend is Aspen Green Calm Organic CBD Oil that has lemon-flavored flavor and is U.S. Department of Agriculture certified organic. Use the code HEALTHLINE to receive 20% off your purchase. The company employs supercritical CO2 extraction to ensure purity. It adds the extracts of chamomile and Ashwagandha for additional relaxing benefits.

8. B vitamins

Vitamin Bs are vital for mood regulation. B-complex supplements can ease symptoms of depression and anxiety such as fatigue, irritability and trouble concentrating. Vitamin B1 is crucial in balancing blood sugar levels, which can affect mood. Vitamin B3 can help the brain to produce serotonin which can help reduce anxiety. Vitamin B5 can help support the adrenal glands and help reduce stress levels.

Folic acid and Vitamin B12 help balance out depression, and vitamin D is important for managing the mood and nervous system. In a study that was published in 2022, those who took a large dose of B vitamins reported lower anxiety.

Kava and Passionflower are two herbal remedies that have been proven to decrease anxiety. Valerian root, whose roots contain compounds known as terpenes, works as a natural sedative, and can reduce anxiety. Lavender essential oil (LEO) is a chemical called linalyl acetate, which has a calming effect on GABA receptors in the brain.

9. Diet

A healthy diet is an important aspect of managing anxiety. Studies have shown that eating nutrient rich foods can help ease anxiety symptoms in some people. Fatty fish, such as mackerel, salmon, as well as sardines, are high functioning anxiety treatment in omega-3 fatty acids that have been shown to improve mood by reducing inflammation and regulating neurotransmitters. Adding eggs, pumpkin seeds and turmeric to your diet can also be beneficial. Eggs are a rich source of tryptophan, an amino acid that helps create serotonin, a chemical found in the brain that improves mood and eases anxiety.

Engaging regularly in exercise and in relaxation and meditation can also be beneficial. Some CAM therapies, like yoga and acupuncture, have been proven how to treat anxiety disorder naturally reduce stress. Some preliminary evidence suggests that dietary improvements such as eliminating alcohol and caffeine from the diet, can also alleviate anxiety. These natural remedies are a great addition to other treatment methods that your doctor might recommend. They are not an alternative to medication or therapy.