Healthy living

Natural remedies for anxiety

Last Updated on 27/10/2023 by Liz @ HealthTenfold

What is Anxiety?

Do you remember how you felt when you were called for your first job interview or when you first addressed a big crowd? Very anxious, I bet. The American Psychological Association describes anxiety as ‘an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure’. Anxiety is a normal feeling and the body’s natural response to stress and anticipation of what is coming. It’s actually a good feeling because it helps you make proper preparations and also prompts you to protect yourself in potentially dangerous situations.

The human body is a whole. Find out how imbalances in different parts of your body can create anxiety attacks and how to cure the root cause rather than just controlling the symptoms.
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Anxiety Disorder

When anxiety is out of proportion compared to the threat one is facing and lasts for six months or more, it’s classified as an anxiety disorder. This kind of anxiety even impairs the normal functioning of a person as it interferes with their interactions with the world and people. The person constantly has intrusive thoughts of imminent danger and they tend to exhibit avoidant behavior as a result. 

Once, anxiety gets to this point where you cannot function normally, treatment needs to come in. There are natural remedies for anxiety so you can get the opportunity to live an anxiety-free life.

What are different anxiety types

The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) lists different types of anxiety disorders and they include:

  • Separation anxiety disorder
  • Selective mutism
  • Specific phobia
  • Social anxiety disorder
  • Panic disorder
  • Agoraphobia
  • Generalized anxiety disorder
  • Substance/medication-induced disorder
  • Anxiety disorder due to another medical condition
  • Other specified and unspecified anxiety disorder

How Do You Know You Have Anxiety?

Symptoms of general anxiety are as follows:

  • Restlessness
  • Worrying uncontrollably
  • Rapid heart rate
  • Rapid breathing
  • Problems with falling and staying asleep
  • Difficulties in concentrating
  • Irritability

What Causes Anxiety?

Anxiety occurs due to a combination of environmental and biological factors. 

Environmental Stressors
Experiencing a difficult time at work, in school, in relationships, in finances, or in the family puts a strain on people and causes them anxiety. 

Like many other mental disorders, anxiety may be inherited from other family members who experience the same. 

Medical Reasons
Sometimes anxiety is an indicator of the beginnings of certain medical conditions like diabetes, heart disease, respiratory diseases, or thyroid problems.

Brain Chemistry
Chemical imbalances in the brain can cause anxiety. Neurotransmitters in the brain like dopamine, gamma-aminobutyric, and norepinephrine control moods and emotions so if there’s an imbalance in them, it may trigger mood disturbance and anxiety.

Withdrawal from drugs
Among other symptoms, anxiety is one of the effects of withdrawing from drug addiction. The body reaches a point where it becomes dependent on the drug to run so ceasing from the usage not only causes physical problems but psychological as well.

Natural remedies for anxiety – How Can I Treat Anxiety Naturally?

The medical treatment for anxiety disorders involves taking medicines to alter brain chemistry and stabilize moods using antidepressants and sedatives. However, you don’t have to go that route since you’ll also have to cope with the side effects. Natural remedies for anxiety are available to help you cope.

Manage Stress
Stressors in life are a big trigger to anxiety episodes. To avoid the build-up of too many activities, make lists, and organize how you will accomplish all of your tasks. Additionally, make an effort to smooth out all the conflicts you have with people to have peace of mind. 

Physical exercises are not just good for your physical health but for your emotional health as well. It helps you release your stresses and anxiety and you’ll be feeling better by the end of the workout.

Relaxation techniques will go a long way in bringing down the physical and mental symptoms of anxiety. You can relax by taking long scented baths, deep breathing, meditating, getting a massage, or taking a walk in nature.

Avoid Caffeine
Caffeine causes jitters and nervousness so it makes anxiety and panic disorders worse. Eliminating caffeine from your diet especially if you have chronic anxiety will do you a lot of good. 

Get Enough Sleep
Insomnia is a trigger for anxiety. Get at least 7 hours of sleep at night to avoid having anxiety attacks. To get a good night’s sleep, avoid watching TV or using your smartphone or tablet, drinking caffeine, or eating heavy meals before bed. 

Eat Healthily
Consuming sugary foods, processed foods, and foods with lots of preservatives and coloring can affect your moods. If these foods are your triggers, avoid them at all costs. Eat a healthy diet of fruits, vegetables, complex carbohydrates, and lean proteins.

Inhaling sweet scents has the effects of triggering the brain to release pleasure hormones and reducing stress and anxiety in the process. Essential oils such as lavender, bergamot, ylang-ylang, and clary sage are used in aromatherapy. You can inhale them directly, diffuse them, or add them to your bathwater. 

What is lavender oil good for

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Chamomile Tea
Drinking chamomile tea will help in you in calming your nerves and even lulling you to sleep. It is also a very effective remedy for reducing anxiety.

Avoid Smoking and Drinking
A lot of people drink alcohol and smoke cigarettes to reduce anxiety. However, this is only a temporary fix. When the high is over, the anxiety comes back worse than ever. 

Be Mindful of Your Thoughts
Negative thoughts cause and make anxiety worse. Replacing those negative thoughts with positive affirmations will help you overcome anxiety. 

What are the Best Natural Supplements for Anxiety?

Here are some natural supplements that will help you combat anxiety:

Melatonin is the hormone in the body that induces sleep. If you’re not getting enough sleep and it’s causing you anxiety, taking melatonin supplements will help in correcting that imbalance. 

Taking glycine supplements will boost your body’s resistance to anxiety. It causes a calming effect on the brain and even lowers the body’s temperature. This induces sleep and boosts cognitive functions like moods, memory, and temperaments. 

B complex Vitamins
Vitamin B helps in improving the symptoms of anxiety, stress, energy levels, and moods. It does this by reducing the levels of homocysteine, an amino acid that’s associated with increased stress. 

This is an amino acid that is found mostly in green tea. It is associated with promoting relaxation and reducing anxiety and stress. You can take it as a capsule or in beverages with it. 

Alternative Medicine for Anxiety

Alternative therapies are used alongside modern medical approaches to complement and bring better results in alleviating anxiety. 

This is a practice that originated from the Chinese that involves inserting needles at certain points in the body to manipulate the flow of energy in the body. The practice prompts the body to release healing chemicals into the bloodstream which treats anxiety. The process might sound scary but it’s not painful at all.

Yoga is a combination of breathing exercises, taking certain positions, and meditation. It relaxes you and dissipates anxiety. It also enhances mindfulness so it helps you expel negative thoughts that make you anxious and replaces them with positive and calming thoughts.

The Ayurvedic approach to treating anxiety includes the use of yoga, meditation, dietary changes, and the use of traditional herbs. 

The ayurvedic approach looks at the human body as an integral whole where different parts affect each other. The human body is an amazingly complex system and if there is an imbalance in one part it can appear as symptoms of a disease in another part. Hence if you experience anxiety then it’s important to understand the root cause of these, not just cure the symptoms. We found this amazing e-course that easily explains anxiety and how to cure it naturally by understanding the root cause. For example in the course you will understand and learn:

  • what is the connection between the health of your gut and the state of your mind and emotions
  • what can Vitamin B12 deficiency to your state of mind
  • how thyroid hormone imbalance can influence your mood
  • how to optimize your Melatonin levels
  • how to avoid the dependence and side effects that come with self-medication and prescription drugs
  • and much more.

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In meditatIon, the goal is to master the art of surrendering to your thoughts which is the ultimate key to peace of mind and healing from anxiety. 

Dietary Changes
It is recommended that you take meals at regular times and the food has to be warm and nourishing. Examples of foods to eat include homemade soups and steamed vegetables. 

It soothes the nervous system which is disturbed by Vata imbalance caused when you’re anxious. It also helps to release antioxidants to detoxify the body and prevent sickness. 

Herbal Remedies
Ayurveda makes use of herbs like Ashwagandha, Holy basil, Gotu Kola, Jatamansi, and Bacopa. These herbs have passed the scientific test of providing relief for not only anxiety disorders but other diseases such as thyroid disorders, cancer, insomnia, and neurological dysfunctions. 

For effective anxiety treatment, you don’t have to rely only on medication. Natural remedies and complementary alternative medicine will help you achieve wonderful results in the long run. 

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