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Anxiety Natural Remedies: 15+ Ways to Relax & Find Calm

The AHA! Team — Mon, 09 Dec 2024 06:12:13 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. It contributes to many chronic diseases, even when treated with conventional medications. That’s why we need to use natural remedies for anxiety and other mood disorders that address the root of the problem instead of putting a Band-Aid on your anxiety symptoms. In fact, anxiety can affect people of all ages, with an estimated 31.1 percent of adults in U.S. experiencing symptoms at some point in their lives. In addition, 40 percent to 67 percent of people with anxiety experience signs of depression, which makes it an even more serious and difficult condition to treat properly, and the lifetime prevalence is estimated to be between 4.3 percent and 5.9 percent.. Research shows that people with anxiety have difficulty successfully achieving short- or long-term remission, with remission rates remaining as low as 38 percent after five years. The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you may notice an immediate difference in your mood, energy levels and sleep patterns. Plus, there are many supplements and lifestyle changes that serve as natural remedies for anxiety as well. What Is Anxiety? Anxiety is a normal response to stress or a dangerous situation. It’s often referred to as the “fight or flight” response. It’s also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder. Anxiety is also a big part of phobias and other issues, such as autophobia (the fear of being alone) and the Sunday scaries. Causes and Risk Factors Causes of anxiety include: stress traumatic life experiences thyroid problems dysfunctional serotonin excessive alcohol caffeine or sugar intake hormone imbalance In addition, research shows that risk factors for anxiety disorders include being female, experiencing stressful life events in childhood and adulthood, having a family history of mental health disorders, having limited economic resources, and being shy in childhood. Signs and Symptoms Although anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms of anxiety can include: muscle tension chest tightness heart palpitations high blood pressure insomnia digestive problems panic attacks irritability difficulty concentrating restlessness sweating anxiousness inability to socialize Natural Remedies for Anxiety Diet 1. Eat a Clean and Well-Balanced Diet Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain, and this can impact your body image and bring on feelings of worthlessness and self-doubt. Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 foods — some of the best mood-boosting foods — to your diet too, including: wild-caught fish (like salmon, mackerel, tuna, white fish and herring) grass-fed beef organic chicken nutritional yeast eggs yogurt or kefir leafy greens (like spinach, kale, chard and collard greens) fresh vegetables (like celery, bok choy, broccoli, beets and artichokes) fresh fruits (like blueberries, pineapple, banana and figs) sea vegetables healthy fats (like avocado, coconut oil and olive oil) beans (such as black beans, adzuki beans, chickpeas and fava beans) legumes (like lentils and peas) nuts (such as walnuts, almonds and cashews) seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds) unrefined grains (like farro, quinoa and barley) 2. Avoid Sugary and Processed Foods Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function. To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads). One specific dietary option that covers many of these bases and may actually influence anxiety is the keto diet. Preliminary research in animals has found that following this high-fat, low-carb diet may result in a lowered risk for anxiety. 3. Limit Caffeine and Alcohol Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. A study published by the British Journal of Psychiatry found that abstinence from alcohol is associated with a lower risk of anxiety. To reduce anxiety, avoid alcohol completely, or limit your alcohol intake to one to three drinks per week — but no more than two at a time. Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day. Supplements 4. Ashwagandha Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy. However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration, and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body. Research shows that ashwagandha helps improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications. 5. Kava Root Research shows that kava root can be used to treat anxiety because it’s a nonaddictive and non-hypnotic anxiolytic. Kava is used to improve mood, ease anxiety and boost sociability. It’s also used in homeopathy. It works by stimulating dopamine receptors and inducing euphoria. In fact, a randomized, controlled trial conducted in Australia found that kava can be considered a first-line therapy for generalized anxiety disorder, and it’s shown to be safe for people undergoing treatment. A meta-analysis reported by Cochrane that involved seven trials suggests that there are significant effects from kava treatment for anxiety with few side effects, which are all considered mild. Take kava under the guidance of your health care provider, as it can interact with certain medications. Also, do not consume alcohol if you are using kava, and be aware of the most common side effects, including headache, drowsiness and diarrhea. 6. 5-HTP (5-hydroxytryptophan) Supplementing with 5-HTP, which is synthesized from tryptophan (an essential amino acids that acts as a mood regulator), can help treat a number of issues that are associated with anxiety, including trouble sleeping, moodiness and headaches. 5-HTP increases serotonin, which is a calming neurotransmitter that transmits signals between the nerve cells and alters brain functions that regulate your mood and sleep patterns. Studies show that 5-HTP therapy is associated with a significant reduction in anxiety due to its calming effects. However, it’s important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications. 7. GABA (Gamma aminobutyric acid) GABA is an amino acid that is responsible for decreasing anxiety in the nervous system, and it also helps relax your muscles. It’s used for a number of conditions in addition to relieving anxiety, including reducing PMS, relieving insomnia, stabilizing blood pressure, treating ADHD, burning fat and relieving pain. GABA is also an inhibitory neurotransmitter that can cause a sedative effect, helps regulate nerve cells and calms anxiety. Anti-anxiety drugs, like Xanax and Valium, work to increase the amount of GABA in the brain. There are GABA supplements available in your local health food or vitamin store. Another option is to use valerian root, which naturally increases your brain’s GABA level and helps calm anxiety. 8. Magnesium Magnesium plays many important roles in the body, and magnesium deficiency is one of the leading deficiencies in adults. If you’re struggling with anxiety, you may want to try taking a magnesium supplement. Magnesium helps relax your muscles and calm the nervous system. Also, it’s vital for GABA function and regulating certain hormones that are crucial for calming the brain and promoting relaxation. Magnesium is commonly used to combat anxiety, poor digestion, muscle spasms and trouble sleeping. Look for magnesium in citrate, chelate and chloride, which are forms that the body absorbs better. However, be aware that too much magnesium can cause diarrhea, so be careful with the dose. Because of this, start with smaller amounts of magnesium, and work your way up to a dose that’s effective for you. 9. Vitamin B Complex B vitamins help combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue. In addition, vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps improve your concentration and energy levels and allows your nervous system to function properly. Other supplements that show potential as natural remedies for anxiety include: Melatonin L-Theanine Lemon Balm Essential Oils 10. Lavender Oil Lavender oil has been shown to reduce anxiety and help relax the body. A multi-center, double-blind, randomized study conducted in Germany found that Silexan, an oral lavender oil capsule, was just as effective as benzodiazepine, anti-anxiety medication that usually induces sedation and had a high potential for drug abuse. Research also shows that using lavender oil topically or inhaling lavender can help induce calmness and relieve symptoms of anxiety, like nervousness, headaches and muscle pain. Put three drops of lavender oil in your palm, and rub it onto your neck, wrists and temples. You can also diffuse lavender oil at home or at work, inhale it directly from the bottle for immediate relief, or add five to 10 drops to warm bath water to fight anxiety naturally. 11. Roman Chamomile Roman chamomile essential oil is used to calm nerves and reduce anxiety because of its mild sedative and relaxation-promoting properties. Inhaling it works as an emotional trigger because the fragrance travels directly to the brain to help fight anxiety symptoms. A study published in Alternative Therapies in Health and Medicine found that when chamomile oil is taken orally, it causes a significant reduction of anxiety and depression symptoms when compared to a placebo. Diffuse five drops of Roman chamomile oil at home or at work, inhale it directly from the bottle, or apply it topically to the neck, chest and wrists. Roman chamomile is also gentle enough for children to use as a natural remedy for anxiety. Lifestyle 12. Physical Activity Regular physical activity helps improve sleep quality, reduce inflammation,...

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How to Reset and Reconnect After a Fight or Argument

AHA Publisher — Thu, 16 Dec 2021 08:00:39 +0000

Dr. Caroline Leaf – In this podcast (episode #341) and blog, I talk about ways to reset and reconnect after a fight or argument. Arguing with friends, family members or loved ones is inevitable. It’s impossible for us to get along all the time, especially when we spend a lot of time with certain people, such as during the holiday season. We are all unique, and we all see the world in different ways. This is a wonderful thing. It makes the world interesting—it makes living in this world a wonderful learning experience. However, it can also lead to a lot of misunderstandings, miscommunications, and conflicting opinions! It is important that even when these arguments or misunderstandings come up, we find ways to make amends—to bridge the divide as best we can. Yes, this can be a challenge, and it can take some time, but it is possible. Here are some simple tips you can follow to reconnect with a loved one, colleague, or friend after a fight: • See arguments as a natural part of life. The first thing to remember after a fight, especially when you feel sad, angry, or frustrated, is that arguments between friends, family, and loved ones are normal. • Recognize that arguments can be beneficial. In many cases, these arguments allow for healthy emotional expression and can help prevent the buildup of resentment or grudges. It can also help you better understand the other person and help them understand you. Arguments may even lead to better boundary setting because both you and the other person communicate what you can and can’t deal with. Arguments can also lead to compromise, an essential part of any relationship. A reasonable amount of arguing is actually quite ordinary and can be healthy because it is in the messiness we can repair and grow. No “mess” means there is nothing to repair or change, which means no growth. It’s how you argue that is key! • Give yourself time to calm down. Most likely, the fight involved many emotions, as well as some accusations and defense mechanisms. Even if you managed to get the root issue resolved, your cortisol levels are probably still quite high. This is why it may be a good idea to take a break and distance yourself from the other person for a little bit—see this as gathering and processing time. Work on calming yourself down; go for a walk, do some deep breathing, practice yoga, or whatever works for you. • Make sure you address the issue(s) that come up. Once you have managed to calm down, it is always a good thing to readdress some of the issues or problems that led to the argument. This doesn’t have to happen on the same day—you may even need a few days to process what happened or calm down. There is no set way or time to do this, but re-addressing the issues can lead to healthy conversations, compromises or boundaries that could prevent further arguments in the future. I know that doing a “review” of sorts may seem stressful or repetitive, and you may feel like you just want it to go away and move on, but this can be beneficial. Think about how, with certain people, you tend to have the same fight over and over again. When you “redress and assess” the fight, you can really get to the core of why you disagreeand possibly prevent it from happening again. This is particularly important if you could not resolve the issue in the heat of the moment. • Apologize. Sorry is a powerful word. It acknowledges the other person’s pain, anger, sadness or frustration, and indicates that you don’t want them to feel that way. This can be very tough to do because our pride often gets in the way, but it can also be incredibly freeing, especially if followed by action so the apology doesn’t seem like an empty gesture. • Laugh. One great way to reconnect after a fight is to tell a little joke or bring up a funny topic or memory that you both have in common. When you laugh with someone, you are literally resetting your brain and reestablishing the connection that you have. • Get to the root of the issue(s). Make sure you get to the root of why you had the fight, or it may happen again in the future. One way I recommend doing this is using mind management to do a mental “autopsy” on why you both reacted in the way you did. To this end, I recommend doing a Neurocycle—the 5-step mind-management system I have developed over the past 38 years that is based on my research and practice. (I discuss this in detail in my book Cleaning Up Your Mental Mess, my app Neurocycle and in my recent clinical trials.) The 5 steps are: 1. Gather Awareness of how you feel about the argument emotionally and physically. What are your warning signals? Frustration? Depression? Anxiety? Irritability?Does your brain feel tired even though your mind doesn’t want to stop? Are you battling with gut and intestinal issues like bloating? Are you experiencing bursts of aggression? Are you more irritable than normal? 2. Reflect on why you feel the way you do. Go through each of these warning signals and ask yourself “Why?” Dig deep and be honest with yourself. Ask yourself questions like “Why am I frustrated? I’m frustrated because…” 3. Write this all down to help organize your thinking and get more insight into what is going on in your life. 4. Recheck what you have written and reflected on. Take each of the warning signals you have gathered, reflected on, and written down above, and see them for what they are: signals that something is going on in your relationship that needs to be addressed. Then, work out a relationship“antidote” (new thought pattern/behavior) for each one. 5. Active reach. Take action to work on the issue you are dealing with in your relationship. But, remember to give yourself and the other person grace! Rome wasn’t built in a day, and it will take time to develop this newly reconceptualized way of responding, so keep on keeping on. To read the original article click here.

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