Anxiety is one of the most common psychological disorders. It has a debilitating effect on both physical and mental levels. It, in turn, disturbs everyday life and can worsen over a while. For some, living with anxiety can become a nightmare. Chronic stress is so prevalent that 20% of adults in the United States alone are affected by it every year. Seventy percent of American adults complain of anxiety and stress every day.
Social anxiety, OCD, PTSD, panic disorders, and phobias are some of the common anxiety disorders. These conditions of stress can also pose a severe threat to personal or professional life. It affects not only adults but also children. When left untreated, children can carry these anxiety disorders even into their adulthood. And for adults, it can become a pain which can also trigger certain physical diseases.
Some of the common symptoms of anxiety disorders:
- Irritability
- Restlessness
- Fatigue
- Sweating
- Insomnia
- Nausea
- Palpitations
- Constant worry or fear
Natural remedies are considered one of the best ways to treat anxiety as they exhibit holistic properties. They help in treating various anxiety disorders and also enriching the overall physical health. Below listed are a few such natural remedies that can treat anxiety with minimal to no side effects at all.
Table of Contents
How to Get Rid of Anxiety Using Natural Remedies
CURE 1: Foods for Anxiety
1. Salmon
Salmon contains essential nutrients that promote brain health and reduce anxiety. It also enhances the levels of serotonin and dopamine in the brain. These components induce a relaxing and calming effect on the mind.
DHA and EPA in salmon promote the ability of the brain to handle anxiety and stress effectively. Besides, the fatty acids present in salmon bring down inflammation to a considerable extent and prevent brain cell dysfunction.
2. Yogurt
Yogurt has probiotics that enrich the immune system and also support mental health. It inhibits the neurotoxins, prevents the free radical damage & inflammation (1), and also prevents damage to the nerve tissue. These help in regulating physical health. It can, in turn, reduce any anxiety that is associated with physical distress. Besides, people who consume yogurt regularly are better at dealing with anxiety than people who don’t.
3. Dark Chocolate
Flavonoids present in dark chocolates enriches the brain function. Dark chocolates may also improve blood circulation, which helps in easing out various physical stress and also improving overall health.
Consuming dark chocolate is also known to exhibit a beneficial therapeutic effect on the mood. It is also known to help the body in promoting the production of serotonin. All these properties of dark chocolate can play a significant role in reducing anxiety and improving brain function.
Also Read: Hallmarks of Social Anxiety Disorder and Possible Treatments
CURE 2: Natural Remedies for Anxiety
1. Marijuana For Anxiety
Research states that marijuana helps as a treatment for anxiety, but there are also some researchers who say that recreational marijuana can make a person fall prey to increased symptoms of anxiety.
A study says that using marijuana has reduced the symptoms of social anxiety in people who had a social anxiety disorder. Brain scans revealed changes in the blood flow was observed in the regions of the brain that links to feelings like anxiety(2).
Another research says that marijuana possesses antidepressant and anti-anxiety properties which makes it a promising treatment for different forms of anxiety including panic disorder, social anxiety disorder, generalized anxiety disorder, post-traumatic stress disorder, and obsessive-compulsive disorder.
However, research is still on to find out the long term benefits of marijuana in treating anxiety disorders.
2. Tea For Anxiety
Some teas offer more relaxing properties than the general kind of tea. These teas have been proven to reduce some symptoms of general anxiety.
Green Tea
Green tea is well known for its health benefits. It can treat different ailments from BP to weight loss. It boosts overall health as it is rich in polyphenols and antioxidants. L-theanine, present in green tea calms down the nerves that make it one of the best remedies to treat anxiety too(3).
It is proved through electroencephalograph tests that L-theanine directly affects the brain by increasing the alpha wave activity, thus promoting relaxation.
The Brew
It is to be noted that green tea should not be added directly to the boiling water because brewing tea at high temperatures make the tea taste bitter. Instead, boil water till 160 degrees F and then add green tea to it.
Use Japanese Green tea, which is a little sweet as they are steamed. You can also use Chinese green tea.
Rose Tea
Rose tea is made using rose petals that offer a mild sweet floral flavor. Research says that rose offers neuropharmacological effects.
The Brew
- Boil 8 ounces of water in a kettle for 8 to 10 minutes.
- Add one tablespoon of dried rose petals to it and let it simmer for 5 minutes
- Stain the water and remove the petals
- Add honey as per your taste preference
- Pour it in a cup and enjoy the flavor and the tea
Benefits: Damask rose possesses analgesic and hypnotic properties. Having this tea increases deep sleep and also shortens the time taken to fall asleep. This tea affects directly on benzodiazepine receptors of the brain and thus considered a remedy to treat anxiety. Besides, the flavonoids present in this tea reduce pain and inflammation.
3. Turmeric for Anxiety
Turmeric has curcumin, which is used as a treatment for anxiety. As curcumin fights against harmful antioxidants, it protects the health of the brain. Turmeric also fights inflammation, reduces stress, and boosts the brain’s DHA levels.
Anxiolytic is a medicine that reduces signs of anxiety. Turmeric also treats anxiety in Alzheimer’s as it modulates the mechanisms of molecules in the central nervous system.
Also Read: 7 plants that help to reduce stress and anxiety
CURE 3: Essential Oils for Anxiety
There are many essential oils to cure anxiety. These oils not only smell good but also show a positive result. Let’s find out what are the different essential oils that cure anxiety and the method to use them.
1. CBD oil for anxiety
CBD oil is used to cure many ailments, including anxiety. CBD Oil (Cannabis Oil) has many medicinal properties that are also used to get rid of pain, inflammation, and even for treating symptoms of many kinds of cancer.
Below is the procedure on how to use CBD oil for curing anxiety.
How to Use
Ingredients:
- Cannabis oil
- Coconut oil
- Dropper
- A small clean container
Procedure
- Add one tablespoon coconut oil in a small container
- To it add two drops of CBD oil to it
- Mix well for even consistency
- With a dropper, put 2 to 3 drops of the mixture under the tongue
- Let the solution be there for 10 to 15 seconds before swallowing
Benefits: CBD Oil not only relieves from anxiety but also other ailments like depression and obsessive-compulsive disorder. It instantly acts on the central nervous system and calms down the tension of the nerves.
CBD Oil Dosage for Anxiety:
There is an array of variables that are considered for CBD Oil usages like your body weight, the diet you take, genetics and your environment which makes it challenging to decide on a typical amount of dosage.
It is useful if you can seek advice from your doctor, who would suggest that you take minimal amounts of CBD oil during the initial phase of treatment and the increase the dosage gradually.
In addition to this, you can also read the recommended dosage on the product you purchase.
2. Fish Oil for Anxiety
Fish oil is rich in EPA Omega 3 and DHA, which are polyunsaturated fats. These can be found in fatty fish like Tuna and Salmon. It is also available in the form of pills and oil supplements. Apart from being used to cure anxiety and mood disorders, Fish Oil is used to treat cardiovascular diseases very effectively.
The human body cannot produce Omega 3 fatty acids on its own. Fishes like Tuna, Mackerel, and Salmon are a great source of Omega 3 fats. Other foods which can serve this purpose are Flaxseeds and Walnuts.
Research and personal experience have proved that Omega 3 fats improve the nerve & brain functions and also reduce swelling and pain. This makes Omega 3 fatty acids an apt remedy for treating anxiety.
Dosage/How much to use
When treating depression, the dosage of fish oil is 9,300 mg/9.3g a day.
For cardiovascular diseases, the dosage ranges from 1 to 4 grams
3. Lavender Oil for Anxiety
Lavender oil possesses antifungal, anti-inflammatory, antiseptic, antimicrobial, antidepressant, antibacterial, analgesic, antispasmodic, sedative, and hypotensive properties. This makes it one of the sought after remedy for treating anxiety, depression, allergies, fungal infections, eczema, insomnia, menstrual cramps, and nausea.
How to Use Lavender Oil for Anxiety
Ingredients
- A clean container to boil water
- Half a liter of distilled water
- Lavender oil
- A clean cloth to cover your head
Procedure
- Boil half a liter of distilled water in a bowl.
- Let the water come to a good boil
- To the boiling water add 2 to 3 drops of the oil
- Cover the bowl with the cloth with your head inside it
- Inhale the aroma for at least 5 to 7 minutes
Benefits: The pleasant aroma of Lavender oil is almost instantly absorbed into the bloodstream and tends to soothe the central nervous system and helps in promoting quick relaxation
How much to use: Follow the above procedure three times a week, and you will get a considerable amount of relief.
CURE 4: Supplements for Anxiety
Vitamin supplements are not necessary if you are eating a balanced diet. If your diet is not providing all the essential nutrients which your body requires, dietary supplements should be considered.
Though dietary supplements are not a substitute for food, they can be handy to attain certain nutrients until the time you go back to your healthy diet track.
Below is the list of dietary supplements and their dosages recommended when treating anxiety.
1. Vitamin A
One of the contributing factors towards having anxiety is lack of Vitamin A. Supplement your body with this Vitamin can help you alleviate the symptoms.
How to use: 10,000 international units are the average recommended supplement dose. This is to be taken as one tablet daily.
2. Vitamin B
All the B vitamins, which are very vital for a healthy nervous system, are present in B-complex. It also fights against the symptoms of depression and anxiety.
How to use: On average, 300 mg to 500 mg of B Vitamins are recommended. Generally, the dose would be one tablet a day.
3. Vitamin C
Vitamin C helps in preventing oxidative damage of the central nervous system and thus decrease anxiety.
How to use: A dose-ranging between 500 mg to 1000 mg is given. This does constitute for two times a day, usually a tablet.
4. Vitamin D
Vitamin D helps our body absorb other vitamins. Hence deficiency of vitamin D means lack of other vitamins too. This situation worsens anxiety.
How to use: The supplement dose of Vitamin D ranges between 1000 IU to 2000 IU (IU – International Unit).
5. Vitamin E
Vitamin E has antioxidants. Vitamin E is absorbed by the body very quickly in times of anxiety and stress. Vitamin E supplement restores this balance and reduces the symptoms of anxiety.
How to use: One tablet of 400IU is given a day as a supplement.
CURE 5: Alternative Treatment for Anxiety
1. Yoga for Anxiety
Nothing can bring you peace but yourself.
Yoga is a popular way of treating many ailments, including anxiety and stress in people of all age groups. Though there are different asanas, the goal of all of them is to unite the mind and the body. Yoga achieves this by making you aware of your breathing and body.
Yoga has proved to be an antidepressant and also enhances the overall health and mood, thus making it apt for treating anxiety and depression.
The benefits of yoga for anxiety and stress can be related to its effect on the stress response and the impact on the central nervous system.
Gamma-aminobutyric acid, which is a neurotransmitter, is increased by doing yoga. This treats mood disorders very effectively. Also, yoga regulates blood pressure, lowers cortisol levels, and optimizes the heartbeat rate.
Also Read: Benefits of Yoga and Meditation for Alzheimer’s
2. Meditation
Meditation breaks anxious thoughts and helps in controlling them, which makes it easier to manage anxiety and stress. There are several meditation styles that you could adapt to help you deal effectively with stress and anxiety.
Mindfulness-based meditation is the best way of meditation and also a prevalent one. This meditation is beneficial for those who have anxiety and mood disorders. It balances brain chemicals and builds a happier brain.
Anxiety, if not treated in time, can lead to worsening the situation and make life difficult. However, it can be treated using a variety of ways which include natural remedies, essential oils, alternative treatment, and vitamin supplements which can be followed at home. The best part is that they do not have any side effects.
Sometimes, people might need combinations of different types of therapies. It is good to consult a doctor if some remedy isn’t working on you.
3. Pranayama
Breathing is something we all do involuntarily. It is a sign that we are alive. Even when we sleep, we do breathing. It is an essential function in our life. But, in today’s world, stress and anxiety have been the main reason for many kinds of ailments. It is well known that the cells of our body need adequate oxygen to function correctly. The primary source of oxygen to the cells is from breathing.
Pranayama is a way of practicing controlled breathing, thereby decreasing the effects of stress and anxiety and enhance mental and physical health.
How to do it
- Sit cross-legged with your spine straight.
- Put the tip of your right index finger just between the eyebrows, on the center of your forehead.
- With your right thumb, close the right nostril and inhale deeply. Hold your breath as long as you can.
- Now, with your correct ring finger, close the left nostril. Release the thumb from the right nostril and exhale the air very slowly.
- Inhale again through the right nostril and with your right thumb, close the right nostril and releasing the ring finger exhale out through the left nostril.
How many times: Follow the above process 10 to 15 times a day. Doing this outdoors early in the morning will yield the best results as the outdoor air is still fresh.
Benefits: Nasal congestion is released almost instantly. An adequate amount of fresh oxygen is supplied to the bloodstream and the brain. Doing this every day regularly decreases mental tension and makes you physically very active.
4. Hypnotherapy Work for Anxiety
Hypnotherapy helps a person relapse back to the time where the sensory system initially encountered the symptoms of these attacks where the patient did not have the capacity and strength to overcome the same.
Hypnotherapy is a process that helps you relax and focus your mind towards the desired direction. It is a state that is similar to sleep, but the mind would be very focused to respond to suggestions.
Hypnotherapy helps you in exploring repressed memories like abuse and relaxes the mind and reprogram the anxious brain. It helps in instilling a desire for more healthy habits to lead a better lifestyle.
A hypnotherapy session generally lasts for about an hour. The therapist takes the help of various relaxation techniques and takes you into a hypnotic state. Though you seem like sleeping, you are conscious and aware of your surroundings. In this state of mind, your body is relaxed, and this makes your mind open to suggestions from the therapist.
Hypnotherapy also helps in controlling other conditions like Chronic pain, concentration problems, teeth grinding, smoking and alcohol control, and irritable bowel syndrome.
Also you can try alternative treatments like Daith Piercing, Acupuncture and many more.
Bottom Line
Trying the above remedies would calm down your anxiety and help you treat it effectively. Home remedies, natural remedies, and alternative therapies help you to ease stress but cannot prove to be the only remedy. Therapy to treat depression in different people involves different approaches to handle it. You can discuss with your doctor and clear your concerns about dealing with your anxiety at home.
FAQs
1. How long can an anxiety attack last?
Anxiety is usually related to a particular situation and context. It starts slowly and builds up in a little time. A panic attack is what triggers suddenly, and the symptoms escalate between 10 minutes and 30 minutes, and sometimes the after effects last for hours.
2. What damage can anxiety do to you?
Anxiety has its ill effects on all the organs of sense, develops headaches and irritability, palpitations, breathing issues, stomach upset, loss of libido, extreme fatigue, pain in the muscles and joints and high blood pressure.