Cheap Natural And Quick Anxiety Remedies
When anxiety strikes, you need fast relief. Here are six ways to tame your anxiety, without medication or a doctor’s office visit.
Anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time, according to the National Alliance on Mental Illness.
While medications to treat these anxiety conditions are often an important component in the management of anxiety, there is also many natural, do-it-yourself techniques that can help calm you down, either in place of medications or as a supplement to them.
Next time you’re too tense to cope, consider trying one of these natural options for relief.
1. Laugh it off. Cultivate a good sense of humor and laugh, says Karen Lynn Cassiday, PhD, president-elect of the Anxiety and Depression Association of America and a clinical psychologist in Chicago. “Even if you do a fake laugh, you get an instant hit of dopamine,” says Dr. Cassiday. Dopamine is a brain chemical that controls feelings of reward and pleasure.
If you’re too tense to laugh on your own, try using technology, she suggests. For example, find a laugh track phone app. Just google phone apps for laughing.
Breathing Exercises To Relieve Anxiety
Breathing is such a natural process that most of the time, we do it without being aware. However, when in times of stress, breathing can become rapid and shallow, adding to feelings of anxiousness.
Taking time to learn about different types of breath and practising simple breathing exercises for anxiety can help you overcome these feelings.
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K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
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What Are The Risks When Using Essential Oils
As with all skincare products, you should always use essential oils in line with the recommended guidance.
As weve already mentioned a bit further up, pure essential oils are highly concentrated solutions and can therefore potentially be toxic.49
Before using essential oils, especially if youre planning on applying them to your skin, make sure you dilute them down in accordance with the manufacturers recommendations.
Using diluted essential oils can reduce the likelihood of them irritating your skin, eyes or lungs.
Undiluted essential oils should never be applied to peoples skin or eyes.
If you have particularly sensitive skin, you may potentially develop an allergic reaction or your skin may become irritated by essential oils.
If it becomes blotchy, starts to itch, hurts you or becomes red, its best to avoid using them.
The best and safest way to use essential oils, is to carry out a patch test on your skin first.
If your skin responds negatively, clean it with some soap and warm water and stop using the oil.
Tip : Look At Your Worries In New Ways
The core symptom of GAD is chronic worrying. Its important to understand what worrying is, since the beliefs you hold about worrying play a huge role in triggering and maintaining GAD. You may feel like your worries come from the outsidefrom other people, events that stress you out, or difficult situations youre facing. But, in fact, worrying is self-generated. The trigger comes from the outside, but your internal running dialogue keeps it going.
When youre worrying, youre talking to yourself about things youre afraid of or negative events that might happen. You run over the feared situation in your mind and think about all the ways you might deal with it. In essence, youre trying to solve problems that havent happened yet, or worse, simply obsessing on worst-case scenarios.
All this worrying may give you the impression that youre protecting yourself by preparing for the worst or avoiding bad situations. But more often than not, worrying is unproductivesapping your mental and emotional energy without resulting in any concrete problem-solving strategies or actions.
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Herbal And Dietary Supplements For Treatment Of Anxiety Disorders
SY ATEZAZ SAEED, MD, RICHARD M. BLOCH, PhD, and DIANA J. ANTONACCI, MD, East Carolina University, Greenville, North Carolina
Am Fam Physician. 2007 Aug 15 76:549-556.
Use of complementary and alternative medicine has increased over the past decade. A variety of studies have suggested that this use is greater in persons with symptoms or diagnoses of anxiety and depression. Data support the effectiveness of some popular herbal remedies and dietary supplements in some of these products, particularly kava, the potential for benefit seems greater than that for harm with short-term use in patients with mild to moderate anxiety. Inositol has been found to have modest effects in patients with panic disorder or obsessive-compulsive disorder. Physicians should not encourage the use of St. John’s wort, valerian, Sympathyl, or passionflower for the treatment of anxiety based on small or inconsistent effects in small studies. Although the evidence varies depending on the supplement and the anxiety disorder, physicians can collaborate with patients in developing dietary supplement strategies that minimize risks and maximize benefits.
A Simple Breathing Exercise To Alleviate Anxiety
Practice this simple breathing exercise to help lower levels of anxiety.16 You can be standing, sitting or lying when completing this exercise. However, focus on relaxing your body and ensure there is no tension through your shoulders.
If focusing on your breathing in this way is making you feel more anxious, stop. It can take practice to feel the benefits of this technique, so try to do a little at a time and build up slowly.
Some natural supplements can also be helpful alongside these breathing techniques to relax, reduce feelings of anxiety, and improve your sleeping patterns.
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Take A Hot Bath With Epsom Salts
First, a hot bath is always calming. Second, adding some Epsom salts to the water may help boost your mood and act as natural anxiety relief. These salts contain magnesium sulfate, which may have anxiety-fighting benefits. For example, information published in a 2017 issue of the journal, Nutrients, notes that there is suggestive but inconclusive evidence for a beneficial effect of magnesium supplementation in mild anxiety. As is the case with a lot of research about natural remedies, this one also points to the need for further investigation.
Essential Oils For Anxiety
If you experience anxiety, there are several essential oils that could help you, whether you experience it on a daily basis or just occasionally.
They not only smell incredible, but these aromas can have a hugely positive effect too when you add a few drops to your bath water, spray some on your pillow or apply them topically onto your skin.
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Herbal Remedies To Treat Anxiety Disorders
Submitted: November 26th 2010Reviewed: April 8th 2011Published: September 12th 2011
- Department of Neurophysiology, National Institute of Mental Health and Neuro Sciences, Deemed University, Bengaluru, India
Bettadapura N. Srikumar
*Address all correspondence to:
Biological Systems Involved In Anxiety
Due to the complex biology of anxiety, its unsurprising that SSRI medications like Zoloft or Lexapro, which only target one of these systems , are ineffective for 30-40% of patients. Benzodiazepines like Klonopin or Ativan may work for more people, but their adverse effects can include memory problems, dependence, and addiction.
On the other hand, natural herbs and supplements for anxiety can address multiple systems at once without potential for dependence and addiction.
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Other Measures That Could Help With Anxiety
Counselling is a talking therapy that involves a trained therapist listening to you and helping you find ways to deal with emotional issues. It can help with:
- Mental health conditions, such as depression, anxiety or an eating disorder
- Difficult life events, such as a bereavement, a relationship breakdown or work-related stress
- Difficult emotions for example, low self-esteem or anger
- As well as many other issues
Gad Diagnosis And Conventional Treatment
The American Psychiatric Association first introduced the diagnosis of generalized anxiety disorder in the 1990s. Medical doctors, clinical psychologists or other trained health providers can diagnose someone with GAD if they meet certain criteria, specifically if they display other symptoms in addition to worrying like restlessness, fatigue, difficulty concentrating, muscle tension and sleep disturbances.
Is there such thing as a generalized anxiety disorder test? There isnt one single test that is used to diagnose GAD. Psychiatrists/doctors/therapists will often make a diagnosis based on a conversation with a patient about their symptoms, as well as a physical exam to rule out other health problems that may be causing anxiety.
The number one symptom that a doctor will look for is if the patients worrying is out of proportion to the actual concern/event and is greater than that experienced by most people without GAD.
Unfortunately, even with psychotherapy and other conventional treatment strategies, 30 to 60 percent of patients with GAD do not achieve remission after treatment. Fortunately, however, natural remedies including relaxation/mindfulness-based interventions have been of increasing interest and seem to be viable options for helping alleviate GAD and a variety of other psychological disorders.
Generalized anxiety disorder treatment options include:
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How To Calm Your Anxiety Naturally
- Generalized Anxiety Disorder : Symptoms include exaggerated and persistent worry and tension, even when there is nothing to provoke it.
- Obsessive-Compulsive Disorder : Symptoms include recurrent and unwanted thoughts , which are accompanied by repetitive actions to temporarily rid the obsessions.
- Post-Traumatic Stress Disorder : Occurs after one experiences a terrifying event that results in grave physical or mental harm, such as abuse, violence, traumatic accidents or military combat.
- Social Phobias: Symptoms include excessive anxiety occurring in normal social situations. These phobias can be limited to only one fear or a generalized fear anytime one is around others. Specific social phobias include fear of crowds, fear of public speaking and fear of public restrooms.
Here are 8 ways to calm your anxiety naturally.
Ways To Cope With Generalized Anxiety Disorder Naturally
May 24, 2019
Anxiety disorders are now considered to be the most common and pervasive mental disorders in the United States and many other parts of the world too. During any given year, its estimated that one type of anxiety disorder called generalized anxiety disorder affects about 6.8 million American adults, or 3 percent of the population. Unfortunately, GAD is known to be the least successfully treated type of anxiety disorder.
What is the main difference between generalized anxiety disorder and phobic disorder, or other anxiety disorders? When someone has GAD, they worry about a wide range of topics, not one specific stressor, as is the case with phobic disorders. GAD is also characterized by ongoing worrying and anxiety that is not limited to a short period of time but rather that lasts for months or even years.
While GAD can be difficult to treat, theres still plenty of hope, thanks to both medications and natural remedies for anxiety like a healthy diet, exercise and mind-body practices.
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Treating Anxiety Without Medication
If you suffer from anxiety, the constant, nagging feelings of worry can be troubling and hard to control. These feelings are usually intense and out of proportion to the actual troubles and dangers in your everyday life. They can make it hard to function at home, at work, or in social situations.
Anxiety can be treated with medication, but several mind-body approaches may also be effective.
Hypnosis is sometimes used along with cognitive behavioral therapy to treat anxiety. It can help people focus their attention, rethink problems, relax, and respond to helpful suggestions. Hypnosis relies mainly on your ability to concentrate and on the trust you have in the therapist. If you are interested in hypnosis, discuss it first with your psychiatrist or psychologist. She or he can help you find a qualified practitioner.
Biofeedback measures specific body functions, such as heartbeat or breathing, and feeds this information back to you in the form of sounds or lights. This can help you become aware of your body’s responses and learn to control them using relaxation and cognitive techniques. You can practice different relaxation techniques while attached to biofeedback equipment and get immediate sensory input about which techniques produce the desired results, such as slowing the heart rate or relaxing tense muscles. The hope is that this extra feedback helps people find and refine techniques that can calm the body and reduce anxiety.