Herbal remedies for anxiety -
Researchers are looking into what other conditions the practice can benefit, including anxiety. A review of 20 studies showed that acupuncture can reduce anxiety symptoms among people with GAD. This is especially true in the first six weeks of treatment.
During that time, acupuncture can work faster than other treatments, such as anti-anxiety drugs. Since all the studies in the review only included people with GAD, more research is needed to determine whether acupuncture would be helpful for other anxiety disorders.
Research has deemed acupuncture safe. The key to safety is going to an experienced, trained practitioner who uses clean needles. If acupuncture is not performed correctly or dirty needles are used, there can be serious side effects.
Research has pointed to an improvement in anxiety symptoms after consuming or smelling lavender—especially before surgery and before and after chemotherapy. However, lavender may not always be the best option for you. Consuming lavender in tea or extract form could cause side effects like headache and constipation.
It might also increase drowsiness when used with other sedative medications. Using essential oils as part of aromatherapy may be a natural way to get anxiety relief.
Aromatherapy entails filling a space with the smell of a particular oil, which is typically plant-based, and inhaling it. One review found that essential oils overall helped reduce anxiety. However, citrus essential oil was significantly helpful for anxiety-reducing effects.
Found in seafood, shellfish, and fish oil supplements, omega-3 fatty acids are needed to build brain cells and help with other basic functions. The fatty acids might also have a positive impact on anxiety. Although studies have had mixed findings, some research reveals that omega-3 supplementation may help significantly reduce and prevent anxiety symptoms.
This is especially true for people who've been diagnosed with a specific disorder. For decades, it's been understood that there's an association between vitamin B12 levels and anxiety symptoms.
Research has suggested it's not uncommon for people with anxiety to have low levels of vitamin B The belief is supplementation of vitamin B12 may help reduce or prevent anxiety symptoms.
Vitamin B6 might ease anxiety as well. High-dose supplementation of the vitamin has been shown to reduce self-reported anxiety. More robust research is needed to say for certain, but some studies have also shown that daily intake of vitamin B6 helps reduce a range of premenstrual syndrome PMS symptoms , particularly PMS-related anxiety.
B vitamins are generally safe to use but have the potential to interfere with some medications. Check with a healthcare professional to be certain before use. Meditation is one of many relaxation techniques focused on intentional breathing and the mind-body connection.
It's often recommended as an add-on to clinical anxiety treatment plans. By producing a deep state of relaxation, studies have suggested that meditation may help reduce anxiety symptoms in people with diagnosed anxiety disorders.
There's practically zero risk involved in trying out a meditation session, as long as you're in a safe environment to close your eyes and zone out. One study found that one month of "positive affect journaling"—writing down positive feelings or emotions—resulted in less anxiety in people who had various medical conditions and experienced heightened anxiety symptoms.
Additional research on how different types of journaling could help anxiety is likely needed before experts broadly recommend it.
Melatonin, which occurs naturally in the body to help with sleep, is also available as a supplement with possible benefits for anxiety. Research has shown melatonin to support anxiety symptom reduction for individuals undergoing surgical procedures.
However, more research is needed to determine its effectiveness for anxiety unrelated to surgical procedures. L-theanine is an amino acid found in green tea but that is also available in supplement form.
One review of already-published research concluded that taking mg of L-theanine supplements a day reduced anxiety levels in people going through stressful situations. However, it is unclear how the effectiveness of L-theanine would change when it is consumed as part of tea. Magnesium —a mineral found in foods like whole grains, leafy greens, and milk—plays a role in brain function, resulting in a potential effect on anxiety.
One research review found initial evidence suggesting that magnesium supplementation could potentially reduce mild anxiety symptoms, generalized anxiety, and anxiety-related PMS symptoms.
However, more studies are needed on the impact magnesium could have on anxiety symptoms more broadly. Additionally, more research is necessary to know what form of magnesium is best for anxiety management.
Magnesium lactate, magnesium oxide, and magnesium glycinate are all examples of magnesium supplements. Lemon balm , an herb in the mint family, has long been considered to have calming properties.
While current research is limited, there is some evidence showing its positive impact on anxiety and mood. For example, two separate studies found that consuming drinks infused with lemon balm had a positive anti-anxiety effect on people recovering from heart surgery and severe burns.
Experiencing anxiety symptoms that affect much of your routine, functioning, and interactions with others is a reason to contact a healthcare provider. They can help determine the root cause of your anxiety and provide guidance for treatment options like seeing a mental health professional.
It's also a good idea to see a healthcare provider if your anxiety treatment is no longer effective or results in side effects that are hard to tolerate. Always talk to a healthcare provider before stopping a medication. Natural remedies such as consuming chamomile, lavender, omega-3 fatty acids, L-theanine, and magnesium, as well as practices such as acupuncture, meditation, regular movement, and journaling may help relieve anxiety symptoms.
However, talk with a healthcare provider to determine which natural anxiety relief options are appropriate for you. National Center for Complementary and Integrative Health. Anxiety at a glance. National Institute of Mental Health. Anxiety disorders. Any anxiety disorder. American Academy of Family Physicians.
Generalized anxiety disorder. A study from suggested that CBD may have a calming effect on the central nervous system. The researchers concluded that CBD might be beneficial for people with anxiety-related disorders.
However, clinical trials are necessary to confirm these results. Although the Food and Drug Administration FDA does not currently approve the use of CBD, this natural chemical is widely available in the following forms:. Many herbs can interact with over-the-counter and prescription medications.
Some can increase or reduce the effects of certain drugs, potentially causing serious health effects. People taking medication must consult their doctor or pharmacist before starting herbal supplements.
They must also be aware that herbal remedies can take longer to start working than prescription medications. If a person needs more advice about an herbal product, they can consult a qualified herbalist about brand, strength, and quantity.
The FDA does not monitor herbal remedies, so there are potential safety concerns for herbs that have mislabeling or contamination with heavy metals.
People have been using herbs for thousands of years to treat many health conditions. Scientific studies indicate that certain herbs may help to alleviate the symptoms of anxiety. As with prescription medications, some herbal products can cause side effects. Herbal products may also take longer to begin working.
People must consider these factors when weighing up the pros and cons of a particular treatment. There can be serious interactions between certain herbs and medications. A person who is taking any medication must consult their doctor before they begin taking herbal products.
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How do they work? Ashwagandha Chamomile Valerian Lavender Galphimia glauca Passionflower Kava kava CBD Other supplements Safety Summary Some medications for anxiety relief can have uncomfortable side effects. How do herbs for anxiety work? Galphimia glauca. Kava kava. Other supplements that might help.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions.
The doctor may also be able to recommend other natural remedies. Studies show that physical exercise can help reduce anxiety symptoms. Limited research also suggests that high intensity exercise may be more effective than low intensity regimens. Exercise may also help with anxiety caused by stressful circumstances.
Results of a study , for example, suggest that exercise can benefit people with anxiety related to quitting smoking. Learn more about the mental health benefits of exercise here. Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety.
A wide range of meditation styles, including mindfulness and meditation during yoga , may help. Learn more about meditation here. Some people unconsciously tense their muscles in response to anxiety. Progressive relaxation exercises can help to alleviate this tension and reduce stress.
Learn more about breath management exercises here. Some research suggests that journaling and other forms of writing can help people to cope better with anxiety. For example, a study found that emotion-based journaling may reduce mental distress and improve overall well-being.
Learn more about journaling for anxiety here. Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan for the next necessary action can help keep this anxiety at bay.
Effective time management strategies can help people reduce anxiety. Some people also find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.
Smelling soothing plant essential oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options. Limited research suggests that lavender may be especially helpful in treating anxiety disorders.
Learn more about aromatherapy here. Cannabidiol CBD oil is a derivative of the cannabis plant. CBD oil is readily available without a prescription in many alternative healthcare shops. In areas where medical cannabis is legal, doctors may also be able to prescribe the oil. Visit our dedicated CBD hub here.
Many herbal teas promise to help with anxiety and ease sleep. Some people find making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.
Results of a small trial suggest that chamomile can alter cortisol levels, a stress hormone. Discover the other benefits of chamomile tea here.
Gemedies medications for anxiety relief can have uncomfortable Znxiety effects. Muscle building exercises, at times, people with anxiety consider herbal Onion-related health research as alternatives. Examples include chamomile, valerian, and more. Talking with a doctor before reducing or stopping prescription medication or starting an herbal supplement is important. Many medications derived from ingredients in herbs can be potent, cause side effects, and interact with other medications.
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