Natural remedies for anxiety

Next, find out the symptoms of anxiety, diet and lifestyle tips to help with stress and how to increase serotonin.

Best supplements for anxiety

There are a wide range of supplements which may reduce symptoms of anxiety, although more research is needed overall to assess their effectiveness. It would usually be recommended that you try supplements alongside other lifestyle changes and therapy. Supplements typically taken include:

• Probiotics and vitamin B: these have been demonstrated to provide benefit to not only anxious symptoms but also depressive symptoms and sleep difficulties.
• Valerian root: this herbal medicine is often used as a sleep aid, with inconsistent evidence about it reducing anxiety symptoms and improving sleep quality.
• L-Lysine & L-Arginine: research showed a reduction in anxiety levels and cortisol (stress hormone).
• Magnesium: Magnesium plays a key role in brain function and can help regulate neurotransmitters involved in anxiety. Research suggests magnesium supplements can have a beneficial effect on anxiety symptoms.
• L-Theanine: This amino acid, found in green and black tea, can reduce acute stress and anxiety and improve sleep. Though not all research supports its effectiveness.
• Ashwagandha: An adaptogen herb, ashwagandha helps the body manage stress and anxiety. It has been shown to lower cortisol levels and improve sleep quality.
• Omega-3 fatty acids: Found in fish oil, omega-3 fatty acids support brain health and have been shown to reduce anxiety symptoms.
• CBD oil: This cannabidiol has grown in popularity in recent years, with research supporting reductions in anxiety symptoms.

Foods that reduce anxiety

The nutrients in our diet can play a significant role in our mental health, with some nutrients supporting to reduce anxiety. Specific nutrients such as those listed above that have been shown to help can be incorporated into our daily diets – including fatty fish (salmon, mackerel, and sardines are rich in omega-3 fatty acids); dark chocolate which has been shown to reduce perceived stress levels (though not anxiety specifically), nuts and seeds which are rich in magnesium (such as almonds and pumpkin seeds), and yogurt as it is rich in probiotics. Drinking chamomile tea has natural calming properties that can help reduce anxiety.

Breathing exercises for anxiety

Anxiety triggers our body's 'fight or flight' response, leading to rapid, shallow breathing. This type of breathing reduces the amount of oxygen reaching your brain, which can then exacerbate feelings of panic and anxiety. Conversely, deep, slow breathing increases oxygen flow to the brain, promoting a feeling of calm and reducing anxiety symptoms. Breathing exercises are a simple yet effective way to reduce anxiety. By controlling your breath, you can activate your body’s relaxation response and reduce anxiety symptoms. Some effective breathing exercises include 4-7-8 breathing, diaphragmatic breathing and box breathing.

Mindfulness for anxiety

Mindfulness involves paying attention to your present-moment experiences including thoughts/feelings/bodily sensations, openly and without judgment. This can help reduce anxiety by shifting the focus away from anxious thoughts. There are mindfulness-based practices we can all engage in day to day to help us feel present, such as meditation, mindful walking, body scans and mindful breathing. These can actually be as effective as medication in reducing anxiety symptoms. Mindfulness-based psychological therapies consistently show a good effect on reducing symptoms of anxiety. They include group classes to teach mindfulness-based stress reduction (MBSR) and individual mindfulness-based cognitive therapy (MBCT).

Essential oils for anxiety

Aromatherapy, using essential oils, can be a powerful aid for reducing anxiety, some uplifting mood and others with calming properties. Research supports the most effective essential oils being Citrus auruntium (bitter orange) and jasmine, as well as moderate effectiveness for damask rose, lemon and lavender. There are also some smaller scale promising results for chamomile, ylang ylang, and bergamot orange.

Anxiety relief products

There are several products which are designed to help increase feelings of comfort and relief from anxiety. These include items such as weighted blankets, which apply gentle pressure to the body, mimicking the sensation of being hugged, and helping users to feel grounded. Fidget toys can also provide a release for nervous energy, helping to reduce anxiety symptoms. Many people also find herbal teas such as chamomile, valerian root, and lemon balm increase feelings of relaxation and reduce anxiety. Finally, relaxing music such as nature sounds or calming music can help reduce feelings of stress and anxiety.

So, how can we reduce anxiety?

Anxiety is a normal human emotion but if persisting this can impact significantly on daily life – though it’s more manageable with the right strategies and tools. From dietary changes and supplements to mindfulness practices and breathing exercises, there are many ways to reduce ongoing symptoms of anxiety. By exploring these different options, you can find what works best for you and reduce excessive anxiety symptoms.

Please note: Do consult with a healthcare professional before starting any new supplement or treatment to ensure it’s safe and appropriate for your individual needs.

Next try...

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Dr Laura Keyes is a clinical psychologist with a wealth of experience supporting young people and adults. Laura worked in the NHS for several years before setting up her private practice to support people local to Bedfordshire, Dr Laura Keyes & Associates Ltd. Laura is passionate about normalising help seeking and supporting people to understand and improve their mental health and maintain a healthy work/life balance. Laura also assesses and supports people with autism and ADHD. She is registered with the Health Care Professions Council (HCPC).

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