How to Relax & Find Calm: 6 Natural Remedies for Anxiety

January 11, 2018

How to Relax & Find Calm: 6 Natural Remedies for Anxiety

Anxiety can be a disabling condition that’s accompanied by long-term stress and a decline in overall health. It contributes to many chronic diseases, even when treated with conventional medications. That’s why we need to use natural remedies for anxiety and other mood disorders that will address the root of the problem instead of putting a Band-Aid® on your symptoms.

In fact, anxiety can affect people of all ages, with a lifetime prevalence between 4.3 and 5.9 percent. In addition, 40–60 percent of people with anxiety experience signs of depression, which makes it an even more serious and difficult condition to treat properly. The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications.

By eating a clean and well-balanced diet that contains important nutrients, you will notice an immediate difference in your mood, energy levels and sleep patterns. Plus, there are lifestyle changes that serve as natural remedies for anxiety.

Anxiety is a normal response to stress or a dangerous situation and it’s often referred to as the “fight or flight” response. It’s also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder.

Causes of anxiety include:

  • stress
  • traumatic life experiences
  • thyroid problems
  • dysfunctional serotonin
  • excessive alcohol
  • caffeine or sugar intake
  • hormone imbalance

Although, anxiety is characterized by excessive worrying and tension, other physical and psychological symptoms of anxiety include:

  • muscle tension
  • chest tightness
  • heart palpitations
  • high blood pressure
  • insomnia
  • digestive problems
  • panic attacks
  • irritability
  • difficulty concentrating
  • restlessness
  • sweating
  • anxiousness
  • inability to socialize

15 Natural Remedies for Anxiety

Diet:

1. Eat a Clean and Well-Balanced Diet

Several studies show that there is a connection between the diet choices and psychology, physiology and behavior. Dietary choices impact a person from the moment he or she is born, to adult life. Consuming too many or too little calories can increase anxiety symptoms and other psychological or emotional disorders. Also, poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain. And this can impact your body image and bring on feelings of worthlessness and self-doubt.

Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats and unrefined carbohydrates. To improve anxiety symptoms, make sure to add vitamin B foods, magnesium rich foods, and foods high in calcium to your diet too.

2. Avoid Sugary and Processed Foods

Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control. They also contribute to inflammation and alter your brain structure and neurotransmitter function.

3. Limit Caffeine and Alcohol

Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters. To reduce anxiety, avoid alcohol completely or limit your alcohol intake to 1–3 drinks per week, but no more than two at a time. Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day.

5. Kava Root

Research shows that kava root can be used to treat anxiety because it’s a non-addictive and non-hypnotic anxiolytic. Kava is used to improve mood, ease anxiety and boost sociability. It works by stimulating dopamine receptors and inducing euphoria. Kava is one of the herbs in our Anxiety Tea.

6. 5-HTP (5-hydroxytryptophan) 

Supplementing with 5-HTP, which is synthesized from tryptophan (an essential amino acids that acts as a mood regulator), can help to treat a number of issues that are associated with anxiety, including trouble sleeping, moodiness and headaches. 5-HTP increases serotonin, which is a calming neurotransmitter that transmits signals between the nerve cells and alters brain functions that regulate your mood and sleep patterns. Studies show that 5-HTP therapy is associated with a significant reduction in anxiety due to its calming effects. However, it’s important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications.