Anxiety is one of the most prevalent mental health problems. Anxiety disorders affect more than 18 percent of adults in the United States each year.
An anxiety disorder can sometimes be caused by another health condition, such as an overactive thyroid. Obtaining a precise diagnosis can help to ensure that a person receives the best therapy possible.
Learn about a variety of natural and home treatments that can assist with stress and anxiety in this article.
Anxiety and stress natural treatments
Natural treatments are typically considered safe to employ in conjunction with more traditional medical treatments.
However, dietary changes and some natural supplements might alter the way antianxiety medicines function, so it’s important to speak with a doctor before using these remedies. Other natural treatments may also be recommended by the doctor.
Exercising is a fantastic method to get rid of nervous energy, and science backs it up.
Exercise, for example, was proven to be a therapy for anxiety in a 2015 assessment of 12 randomised controlled studies. However, the study emphasised that only higher-quality research could evaluate its efficacy.
Exercising can also assist with anxiety brought on by stressful situations. According to the findings of a 2016 studyTrusted Source, exercise can help those who are anxious about quitting smoking.
Meditation can help to calm racing thoughts, making stress and anxiety easier to handle. A variety of meditation techniques, including mindfulness and yoga-based meditation, may be beneficial.
In therapy, mindfulness-based meditation is becoming increasingly popular. According to a 2010 meta-analytic analysis, it can be quite beneficial for patients with mood and anxiety problems.
3. Relaxation exercises
In response to worry, some people instinctively tense their muscles and clench their jaw. Relaxation techniques that are progressive in nature might be beneficial.
Start with the toes and work your way up to the shoulders and jaw by laying in a comfortable posture and slowly tightening and releasing each muscle group.
Finding a means to communicate your worry might help you feel more in control.
According to some study, journaling and other types of writing might help people manage with anxiety better.
According to a 2016 research, creative writing can help children and teenagers cope with anxiety.
5. Time management strategies
If they have too many responsibilities at the same time, some individuals get nervous. These may include activities including family, employment, or health. Keeping worry at bay may be as simple as having a strategy in place for the next essential step.
People who use effective time management methods may focus on one activity at a time. Resisting the desire to multitask, as well as using paper planners and online calendars, can assist.
Some people find that breaking down large undertakings into smaller, more manageable phases allows them to complete them with less stress.
Stress and anxiety can be relieved by inhaling relaxing plant oils. Some smells work better for some individuals than others, so try out a few different combinations.
Lavender may be very beneficial. In a 2012 research, 67 women aged 45–55 were asked to evaluate the benefits of lavender aromatherapy on insomnia. The findings show that aromatherapy can lower heart rate in the near term and aid with sleep problems in the long run.
7. Cannabidiol oil
Cannabidiol (CBD) oil is a cannabis (marijuana) plant derivative.
CBD oil, unlike other types of marijuana, does not include tetrahydrocannabinol, or THC, the psychoactive ingredient.
CBD oil is widely accessible in alternative health stores without a prescription. According to preliminary studies, it has a high potential for reducing anxiety and panic.
Doctors may be allowed to prescribe the oil in states where medicinal marijuana is permitted.
8. Herbal teas
Many herbal drinks claim to alleviate anxiety and improve sleep.
While some individuals find the act of brewing and drinking tea to be relaxing, other teas may have a more direct effect on the brain, resulting in a reduction in anxiety.
According to the findings of a small 2018 study, chamomile can affect cortisol levels, a stress hormone.
9. Herbal supplements
Many herbal remedies, including herbal teas, claim to help with anxiety. However, there is little scientific data to back up these assertions.
It’s critical to consult with a doctor who is familiar with herbal supplements and their possible medication interactions.
10. Time with animals
Companionship, affection, and support are all things that pets provide. Pets can help individuals with a range of mental health concerns, including anxiety, according to research published in 2018.
While many people love cats, dogs, and other small animals, allergy sufferers will be relieved to discover that a pet does not have to be hairy to give assistance.