Do you feel like you have reached a dead end? You may have started treatment for your anxiety problems and in the beginning, it worked like a charm. Lately, however, you have been experiencing those all too familiar fears that are driving you up the walls again.
Has this made you reluctant to start over with a treatment approach that you no longer believe in? Don’t give up!
You may have exhausted all the conventional treatments for anxiety that you can think of. But, have you tried a natural anxiety remedy?
The majority of available conventional treatment options for getting anxiety under control have important benefits. However, these treatments may have limited efficacy in the end. Moreover, people who use potent sedative-hypnotics chronically to help them overpower intense feelings of anxiety may be concerned about adverse effects, drug dependence or drug withdrawal.
Another problem is the fact that many people who struggle with the symptoms of anxiety have positive responses to their medications at first, but they tend to remain symptomatic in the long run.
Luckily, various non-medication alternatives are available to help you live a happy life without constant anxiety. Herbal remedies, vitamins, meditation, and exercise can all help to keep anxious feelings at bay. A natural anxiety remedy may just be the answer you are looking for.
What is Anxiety?
Generalized anxiety is characterized by psychological symptoms as well as physical symptoms like feelings of tension, heightened arousal and excessive worrying. These symptoms interfere with an individual’s social functioning and they may find everyday interactions unnecessarily challenging. For instance they may have problems performing well at work or in school and their anxiety may even affect their relationships.
The symptoms of generalized anxiety tend to change over time and they may last for several months. Various explanations have been proposed about the origin of chronic generalized anxiety. The condition most likely stems from the way in which the brain reacts to chronic stress at a neuronal level. It is suggested that neurotransmitters may play a part in activating the biological cascade that leads to the development of anxiety.
Panic attacks are short-lived surges of intense anxiety and they may be triggered by unexpected or terrifying situations. These attacks are also known to occur spontaneously in some people. Dizziness, hyperventilation, raised heartbeat, feelings of dread and an abnormal fear of dying are all symptoms associated with panic attacks. The duration and severity of the symptoms experienced during panic attacks may vary considerably. People who suffer from chronic attacks experience significant difficulties in their social and occupational lives.
Many people who suffer from panic attacks develop agoraphobia (a fear of large open spaces) or they end up avoiding situations that they associate with panic attacks they experienced in the past. These individuals may also suffer from insomnia, depression or other mental health issues.
Sometimes, symptoms that mimic generalized anxiety can be caused by other medical problems like thyroid disorders, diabetes or abnormal heart rhythms. In these scenarios, the symptoms typically resolve as soon as the underlying health issue responds to treatment.
Stats about Anxiety
Anxiety in all its sub-types has become a serious problem. It has overtaken depression in the United States as the leading disorder affecting mental health and an estimated 40 million Americans struggle with anxiety.
Some established mainstream treatments for relieving anxiety include supportive psychotherapy, cognitive behavioral therapy, or prescription medications. Benzodiazepines and certain types of anti-depressant medications may be invaluable in the treatment of anxiety.
Combination therapy that makes use of psychotherapy along with medications is a popular approach for treating anxiety and it may be the perfect solution for many individuals.
Some people, however, may find that their medications are not helping or they may struggle with some of the adverse effects of their treatment regimens. This along with the sometimes limited effectiveness of conventional treatment options for anxiety invites the consideration of alternative, non-medical approaches.
Various herbal remedies have been suggested as alternative treatment options for anxiety and its related symptoms. It should be noted, however, that the research in this field is still young and further studies are needed to enhance our understanding of the risks and benefits of herbal medicines.
If you are considering using a new herbal supplement as a natural anxiety remedy, be sure to talk to a doctor first. Some herbal remedies can interact with medications and this can lead to the development of serious side-effects.
Kava was used in traditional Polynesian cultures for ceremonial purposes and also as an inebriant. Alternative medical literature has shown that Kava can be potentially helpful for relieving anxiety. Various animal studies have indicated that the principal bio-active constituent of this herbal remedy can help to ease anxiety.
Research indicates that Kava can modulate anxiety through affecting the way that certain neurotransmitters like GABA and serotonin work in the nervous system.
Kava is usually well tolerated and it is non-addictive and non-hypnotic. Scientific evidence has indicated that it can significantly improve anxiety with minimal adverse effects. Some side-effects of Kava include headache, diarrhea, and drowsiness. Like any other herbal remedy, Kava can interact with other medications and therefore, you should only take it under the guidance of your health care provider.
Around 500 known species of passionflower have been identified and this plant family is also known by the name “Passiflora”. Studies are available that support the idea that particular species have possible medicinal benefits. Passiflora incarnata, for instance, may be beneficial in the treatment of anxiety and insomnia.
This herb has a rich history as Native Americans used it to treat earaches, wounds, boils and liver problems. Spanish explorers named the plant for its resemblance to a crucifix and they learned about its impressive properties from native Peruvians. In Europe it was used for restlessness and agitation.
Today, passionflower is known for its possible advantages in the treatment of anxiety. The idea around its potential usefulness in relieving anxiety is that it boosts the levels of GABA in the brain. This compound characteristically lowers brain activity which means that passionflower may aid relaxation and improve sleep quality.
This herb is considered safe as long as the recommended dosage is taken. It may have some mild side-effects like sleepiness, confusion and dizziness. Passionflower should not be taken along with sedative medications and it may also not be safe to take during pregnancy and breastfeeding.
For thousands of years, the root of the Valerian plant has been used as a remedy for conditions like arthritis, digestive issues, sleeping problems, headaches and disorders involving the nervous system.
It is thought that Valerian root naturally increases the amount of the neurotransmitter known as gamma aminobutyric acid or GABA in the brain. This helps to regulate the nerve cells to calm anxiety. Interestingly; benzodiazepine medications, used to treat anxiety, work in the same way.
More research is needed to enhance our understanding of the exact benefits of valerian. Nonetheless, some scientific studies have been presented that affirm the use of valerian root as a sleeping aid. Moreover, people who take valerian supplements have found that it can help them feel calm and reduce nervous tension.
Meditation and Mindfulness
Meditation helps you to slow down and take an outside look at the world without judgment. When it is used properly, meditation can assist in the reduction of stress and fatigue. Both mindfulness and meditation may be beneficial for reducing anxiety as they allow you to put your worries aside and be aware without fear.
Research supporting the fact that meditation may be a promising approach in the treatment of generalized anxiety disorder has provided positive results. Additionally, mindfulness is strongly advised as a natural anxiety remedy.
For people living with anxiety, practicing meditation daily may help to release tension in the body and it can assist them in overcoming anxiety. The surprising advantages of meditation can go a long way and it becomes easier and increasingly effective with continued practice.
Yoga can be a shockingly valuable natural anxiety remedy. Reviews have shown that yoga practices can counteract the effects of exaggerated stress responses and they may greatly assist people who experience problems like depression and anxiety. The impact of yoga can produce similar results to relaxation, exercise or socializing with friends.
You may find that yoga helps you to gain more control over your stress responses as it can lessen perceived stress and feelings of anxiety. In turn, this can lead to a reduced heart rate, lower blood pressure and it may also alleviate difficult breathing. Furthermore, yoga can assist the body in responding to stress in a more flexible fashion.
Yoga classes can be gentle and accommodating or they can be strenuous and a bit more challenging. Your style is most often based on your personal preference and your own physical ability.
For individuals who deal with anxiety or depression, yoga can be a very appealing way to manage their symptoms with less effort. Growing evidence supports this low-risk, highly effective natural health remedy for improving the troubling symptoms of anxiety. After all, scientific studies suggest that physical and mental health are essentially equivalent.
The way in which food and mental health are interconnected is starting to gain more and more attention.
Healthy guidelines popularly include things like eating a healthy balanced diet, staying properly hydrated by drinking enough water and limiting or avoiding caffeine and alcohol. These guidelines can be used along with other dietary considerations to help relieve anxiety.
A diet that is rich in whole grains, fruits and vegetables are much healthier than one made up of processed foods that contain large amounts of sugar and simple carbohydrates. It is also important to eat regularly throughout the day and not to skip meals as dips in blood sugar levels can make you feel jittery which can worsen your anxiety symptoms.
In addition to eating a healthy diet, you can try eating specific foods to combat the negative effects of anxiety. Certain nutrients may help with anxiety in surprising ways.
- Animal studies have shown that a diet low in magnesium can increase behaviors connected to anxiety. Foods like spinach, seeds, nuts and whole grains are high in magnesium and they may help to calm anxiety symptoms.
- Oysters, liver, cashew nuts, egg yolks, and beef are rich sources of zinc that has been linked with reduced anxiety.
- Omega-3 fatty acids found in oily fish have possible benefits for reducing anxiety.
- Probiotic foods like kefir and yogurt have been suggested to lower social anxiety.
- B vitamins may help to ease stress and to stabilize moods. Vitamin B6, in particular, has been considered as a natural anxiety remedy as it can boost mood and keep the nervous system healthy.
Regular exercise is healthy for your mind and body. It can enhance mood, promote sleeping quality and improve energy levels.
Exercise can provide relief from common issues brought on by anxiety and nervousness. For individuals with panic disorder and other conditions related to anxiety, exercise is a great way to release tension and to reduce feelings of worry and fear. Regular exercise can also assist the body in producing endorphins which are the natural mood-enhancing chemicals in the body. If you can stick to your training program, you may be able to adjust your sensitivity to stress reactions.
Exercising for at least 20-30 minutes a day can lower anxiety levels in people with generalized anxiety and improve their sense of well-being.
Talking With Your Doctor about the Right Changes for You
If you feel that your anxiety is interfering with your daily activities, speak to a doctor. They should be able to provide you with more information about the available treatment options.
Give a Natural Anxiety Remedy a Shot!
Many options are available to help people who struggle with anxiety day after day from conventional medications to natural remedies. While one type of treatment may work wonders for one person, it may not work for someone else.
If you keep an open mind, you can be guided toward a treatment option that suits you best. Try not to stand in your own way of being anxiety free by giving up hope!