4 Natural (And Effective) Ways You Can Reduce Anxiety Now
Stress is a common occurrence in the lives of human beings. From work, relationships, and health, there are regular stressors in our lives. Management of stress is more important than researchers previously thought. As mentioned in my last article, there’s evidence that chronic stress has the potential to cause several life-threatening illnesses.
We humans do our best to cope with the stress we have to endure on a regular basis. But chronic stress can develop into a serious anxiety disorder.
Generalized anxiety disorder is a common yet debilitating condition. Even though it can affect every aspect of an individual’s life, only half of affected people seek treatment for their anxiety.¹ There are several medications available to treat generalized anxiety disorder. And while these medications are typically effective, not everyone with anxiety wants to take a prescription medication. Prescription medications often come with unpleasant side effects.
So why do prescription medications seem to be the first treatment choice?
There are several natural ways to treat stress and anxiety that have been well-researched and proven to be effective. Many of these treatments can be easily integrated into everyday life. While medications do have their place in the treatment of anxiety, there are several natural ways to try and improve anxiety before medication is needed. Here are four of them.
1. Cognitive Behavioral Therapy
There are several different types of therapy that licensed therapists are trained to conduct. One of these types is called cognitive behavioral therapy (CBT). CBT focuses on identifying harmful patterns or behaviors that lead to worsening anxiety.
By identifying these patterns or behaviors, you can then work with your therapist to break the seemingly never-ending cycle of anxiety.
Numerous studies continue to prove the power of CBT. When compared to individuals receiving no treatment for their anxiety, CBT was found to be an effective method for the treatment of anxiety in adults.² For this reason, CBT remains the first-line treatment for anxiety.¹
Within the last two years, therapy has become easier than ever to access. Companies such as BetterHelp and TalkSpace offer affordable therapy from licensed professionals that can be done from the comfort of your own home.
2. Yoga and Meditation
In today’s society, being busy and constantly “on-the-go” is not only common but typically expected. While a busy life cannot always be avoided, there are certain habits and practices that can be added to a daily routine to improve stress levels.
That’s where yoga and meditation come in.
Yoga and meditation have deep roots in many cultures, and they have resurfaced over the last several years as a way to heal, restore, and bring peace to the body.
Meditation along with deep breathing can have a positive effect on anxiety and stress levels. When performed regularly, meditation can improve the symptoms of anxiety.³
But with how busy and stressed you are right now, you’re probably wondering how you’re going to find time for this.
Don’t worry!
Meditation can be done virtually anywhere: at home, outside, and even at work. Similarly, yoga can be done in the comfort of your home. Just one 60 minute session of yoga per week can significantly reduce the symptoms of anxiety.³ And the more yoga you do, the more likely you are to improve.
When either meditation or yoga is combined with CBT, the benefits are even greater.
3. Aromatherapy
Along with mindfulness practices such as yoga and meditation, the use of herb and spice blends is another way our ancestors treated diseases prior to modern medicine. Aromatherapy continues to be used today in the management of anxiety and depression.
Essential oils are one of the most popular ways to benefit from natural herbs. While there are many oils that can be used for aromatherapy, the following have been found to promote relaxation and decrease stress levels:⁴
lavender
rosemary
rose
eucalyptus
jasmine
geranium
chamomile
clary sage
thyme
peppermint
Diffusing these essential oils on a busy, stressful day can help improve your anxiety and allow you to relax.
If you have tried aromatherapy and it isn’t helping your anxiety as much as you’d like, there are several dietary supplements that you can try.
4. Dietary Supplements
Essential oils are not the only natural substances that have been shown to improve anxiety.
Several dietary supplements have been shown to decrease levels of stress and anxiety. These supplements include but aren’t limited to:⁵
Kava: a century-old supplement that comes from the plant Piper methysticum. It has been used in several different cultures as a treatment for anxiety and insomnia. It is an effective supplement for anxiety that does not come with mind-altering or sedative effects.
Passionflower: scientifically known as Passiflora incarnata Linn, passionflower is another plant that has been used for centuries in the treatment of anxiety. Even when compared to prescription medications like benzodiazepines, passionflower was found to treat anxiety just as well.
Amino acids: when taken together, the amino acids L-lysine and L-arginine have been shown to decrease anxiety. They do this by influencing chemicals in your brain that cause anxiety and by helping your body balance cortisol levels.
Magnesium and vitamin B6: although these vitamins can be ingested through food, taking a supplement of both magnesium and vitamin B6 can decrease anxiety levels. Also, multivitamins containing magnesium, zinc, and calcium have been shown to decrease stress levels.⁶
These supplements can be purchased over the counter at your local pharmacy. It’s important to remember that even though dietary supplements are available without a prescription, you need to speak to your healthcare provider before taking any supplement.
Managing Anxiety Is Not Easy
Whether you choose to find a therapist, add yoga to your routine, try aromatherapy, or start a supplement, there is more than one way to treat anxiety. Even though anxiety affects many people, it can be extremely difficult to manage. Especially if you are trying to manage it on your own.
Don’t wait for anxiety to take over your life.
Talk to your provider today about the options you have to better manage your anxiety. You can also check out other topics on my blog, to get more up-to-date, fact-based information about health and wellness.
Stay informed, stay healthy.
If you have questions or concerns about stress or anxiety, call your healthcare provider today. If you need urgent help with stress, anxiety, or depression, call the SAMHSA’s National Helpline at 1-800-662-HELP (4357).
Citations:
3. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation – (nih.gov)