Anxiety is an unavoidable aspect of life. You may feel apprehensive or nervous when confronted with challenging situations such as taking an exam, presenting a presentation, or meeting new people. In many cases, a small amount of stress now and then isn’t a bad thing since it keeps you alert to possible threats and motivates you to be prepared.
However, anxiety strikes some individuals more frequently than others. These people may be subjected to it almost every day. Anxiety disorders, such as generalized anxiety disorder, panic disorder, or phobias, can disrupt people’s regular everyday lives, impacting their job, home, and personal life.
In contrast to normal anxiety, anxiety disorders cause people to experience an excessive amount of panic and fear.
Although anxiety is distressing, it is treatable. Many people who suffer from anxiety find relief via treatment.
While some people benefit from conventional medication, others report having benefited from natural therapies. It’s critical to remember that regardless of the remedy selected, you should always seek the opinion of a medical practitioner before initiating any treatment.
Natural Anti-Anxiety Treatments
Natural anxiety treatments do not entail the use of conventional drugs. These include herbal remedies, aromatherapy, and incorporating certain practices that induce relaxation. People suffering from anxiety may choose to augment conventional treatments with natural therapies to find relief.
Natural anxiety therapies include the following:
Meditation can make stress and anxiety easier to handle by calming racing thoughts. There are several types of meditation, such as mindfulness and yoga-based meditation.
Mindfulness-based meditation is particularly popular and according to a 2010 meta-analysis, the practice may be quite useful for patients who suffer from mood and anxiety problems.
Many people unconsciously stiffen their muscles and clench their jaws in response to anxiety and stress. Progressive relaxation techniques and exercises can be beneficial to relax tense muscles. One such method necessitates relaxing and contracting each muscle in your body one by one, starting with your feet, moving up to your shoulders and lips.
Exercise can improve your mental and physical health. While the link isn’t entirely understood, regular physical activity has been found to help reduce symptoms associated with stressful events.
Getting active helps you focus on things other than problems and stressful situations. Exercise also promotes the release of endorphins, which are natural mood enhancers.
Finding a means to communicate feelings of discomfort, anxiety and stress, might help and make stressful or anxiety-filled situations feel a little bit more manageable.
Research suggests that journaling and other types of writing may help people cope more effectively with anxiety. For instance, a 2016 study discovered that creative writing may assist children and adolescents manage their anxiety.
Time management strategies
Certain individuals experience anxiety when they have too many commitments to juggle. These may include family, job, and health-related activities. Having a game plan for the next important action can help alleviate some of this anxiety.
Effective time management tactics might assist individuals in concentrating on a single job at a time. Planners in the form of books and online calendars can assist, as can avoiding the impulse to multitask. Certain individuals discover that splitting large jobs into digestible pieces enables them to complete such chores with less stress.
Aromatherapy is a holistic practice that uses essential oils to promote health and well-being. Smelling soothing plant oils can aid in the reduction of tension and anxiety. Certain smells work better for some individuals than others, so it’s better to experiment with a variety of options.
Lavender is a popular choice to calm nervousness and anxiety. In 2012, a research paper examined the benefits of lavender aromatherapy on insomnia in 67 women aged 45–55. The results indicate that aromatherapy may assist to lower heart rate in the short term and alleviating sleep problems in the long term.
Other essential oils can help you improve your mood, relax, and reduce tension.
Scents to use for anxiety include:
- Ylang Ylang
- Clary sage
Cannabidiol (CBD) oil is a cannabis plant derivative.
CBD oil is widely accessible without a prescription in a variety of alternative healthcare establishments. According to a preliminary study, it has a high potential for reducing anxiety and panic.
CBD oil made from hemp has gained popularity in recent years. Unlike CBD obtained from marijuana, hemp-derived CBD has a negligible amount of tetrahydrocannabinol (less than 0.3 percent) to none.
Numerous studies have shown that CBD can prove effective in the treatment of a range of ailments, including pain, insomnia, inflammation, and anxiety. While the study of this subject is still in its infancy, preliminary findings suggest that it has tremendous potential as a complementary anxiety therapy.
CBD products are widely accessible at a range of mainstream retailers. CBD comes in a variety of forms, such as:
Breathing rapidly and shallowly is characteristic of anxiety. This type of breathing can elevate your heart rate, make you dizzy, and may even increase your risk of having a panic attack. Deep breathing is consciously inhaling deeply and slowly to restore regular breathing patterns, which can help alleviate anxiety.
Numerous herbs and herbal supplements may assist in alleviating anxiety symptoms, allowing you to relax and feel more at ease. Among the most well-known kinds are the following:
- Lemon balm
Chamomile has been shown to aid alleviate the symptoms of generalized anxiety disorder. While the amount of research on herbal medicines for anxiety is lacking, the findings are encouraging. Many supplements are available in capsule (pill) form, while some people use herbal teas to aid in relaxation.
Time with animals
Pets provide company, affection, and support. Pets can help people suffering from a range of psychological issues including anxiety, according to new research published in 2018. While many people love cats, dogs, and other small animals, allergy sufferers will be relieved to find that the pet does not have to be furry to provide comfort. A 2015 research discovered that caring for crickets may benefit elderly adults’ psychological health!
Time spent with animals can also help alleviate the stress and tension associated with trauma. According to the findings of a 2015 systematic review, grooming and spending time with horses may help lessen some of these symptoms.
When to See a doctor
While natural remedies might help alleviate anxiety symptoms, the following signs indicate that you should contact your doctor:
- Your anxiety is chronic (long-lasting), and it impairs your everyday functioning
- Your symptoms have persisted for six months or more
- You are suffering physical symptoms such as high heart rate, problems sleeping, stomach issues, or chronic fatigue
- You avoid people or places
Your doctor may prescribe anti-anxiety medication or recommend that you see a specialist for further evaluation and treatment. Natural therapies such as those discussed above may be used in conjunction with more conventional treatments to help manage your symptoms, but this will need to be disclosed to your healthcare provider.