Anxiety is a mental illness that affects more than 40 million people in the United States. The condition usually affects a patient’s feelings and causes physical symptoms. Fear, worrying, nervousness and apprehension may also result from anxiety. In most cases, anxiety is not dangerous since it’s a natural human reaction. But severe anxiety can become a condition and seriously affect your daily activities. Autoimmune diseases may also affect your mental health, leading to anxiety. Anxiety is common but only 36.9 percent of affected people are now receiving treatment. To deal with it, you can change your lifestyles or try medication and supplement. Moreover, some natural remedies have been proven to cure anxiety. Here are 10 effective ways to get natural relief from anxiety.
If you’re feeling anxious, try to drink 3 cups of chamomile tea daily for a few weeks. Researchers found chamomile contains compounds that can work as a drug called Valium. These components are apigenin and luteolin, which are known to promote relaxation. You can also take chamomile as a supplement to relieve anxiety. A study shows that many patients used this supplement in 8 weeks and saw improvements. This result is compared to patients who took placebo but received less relief.
There is some evidence that green tea could help people with anxiety feel alert and relaxed. This is because green tea contains an amino acid called L-theanine. This acid has been known to promote relaxation without sedation. People use it to reduce anxiety, lower blood pressure and prevent Alzheimer’s disease. So, if you’re experiencing anxiety symptoms, try to drink 5-20 cups of green tea a day. You can also consume it in form of supplements. However, L-theanine can interact with some medications such as sedatives. If you’re taking medication, discuss with your doctor before using L-theanine supplements.
Lavender is a great home remedy for treating anxiety because it can work as a sedative. The ingredient is known to lower serum cortisol levels that cause stress in humans. Thus, using lavender can decrease feelings of stress and anxiety. Besides, lavender can help to reduce the symptoms of insomnia and depression. To get anxiety relief, you can add a few drops of lavender essential oil to your bath. Also, you can massage your head with the oil or diffuse it through your room. This essential oil can be available at many vitamin and supplement stores.
This is a wonderful herb that can work as sedative and improve the quality of sleep. People in Europe and Asia often use it to treat anxiety and insomnia. Other health benefits that valerian can offer include:
- Lower blood pressure
- Manage stress
- Ease menstrual cramps
You can take it in forms of a capsule or tincture and tea. Avoid taking Valerian before you go to work as it can make you sleepy.
Passionflower is a medicinal herb that benefits your mental health and treat anxiety. Other benefits of passionflower are:
- Calm your mind
- Soothe your stomach
- Relieve insomnia
Passionflower is available at many health food stores. You can take it in forms of tea, capsules or tablets.
You may probably know that omega-3 fatty acids are good for heart health. And perhaps, these can produce positive effects on mood-disorders and fight against depression. Anxiety is another condition controlled with omega-3s. A study shows that eating 2.5 milligrams of omega-3s daily for 12 weeks helps ease anxiety. These healthy acids can be found in cold-water fish like salmon, sardines, tuna and walnuts. So, try to eat omega-3s whenever possible to get rid of this symptom.
This is a safe and good way to reduce symptoms of anxiety. In particular, exercise benefits for brain health in the following ways.
- Increase relaxation
- Make you feel better about yourself
- Increase your body heat
- Control cognitive function
- Boost your mood
So, consider regular exercise to relieve your anxiety and depression. Yoga, running, hiking, tai-chi, dancing are examples.
If you have a jittery moment, try to get outside or relax for 15 minutes. Especially exposure your body to natural sunlight can increase your vitamin-D levels. This is known to naturally reduce symptoms of depression and anxiety disorders.
Cut down caffeine
There is some evidence that caffeine can boost energy and increase anxiety. Here are ways that it’s linked to anxiety.
- Cause insomnia
- Increase stress hormones
- Increase heart rate
- Raise blood sugar levels
- Affect neurotransmitter balance
Study shows that using caffeine when taking medications can make your anxiety worse. So, you should cut down caffeine to reduce your anxiety symptoms.
Take a hot bath
Having a hot bath with Epsom salts is a wonderful strategy for relaxation. This method can help calm your mind, regulate your mood and raise your body heat. Plus, this can lower blood pressure and relieve anxiety symptoms. For better results, you can add a few drops of lavender oil to your bathwater.
Although anxiety is a normal part of life, it can reduce the quality of your life. If this symptom becomes persistent, it can cause serious medical conditions. So, you should be aware of your emotional state and manage it with these remedies above.