7 Natural Treatments for Anxiety(research-backed)
By There are no one-size-fits-all methods of treatments for anxiety, whether you only occasionally feel nervous or have a professionally diagnosed anxiety condition. There are natural treatments for anxiety that are accessible in addition to conventional therapy and medicine that could ease certain symptoms.
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Natural Treatments for Anxiety
Researchers have been studying the role that natural treatments can play in treating anxiety symptoms including tension, concern, and rapid heartbeat, ranging from herbal supplements to mindfulness practices.
Melatonin
People frequently experience anxiety before or after undergoing a medical procedure. Melatonin also reportedly aids in sleep, but it also appears to lessen anxiety related to medical procedures.
Melatonin has been demonstrated to lessen anxiety in people before medical procedures. Melatonin is really thought to be just as effective as the typical preoperative anxiety medication.
There is conflicting evidence regarding whether melatonin might lessen anxiety following surgery, although one study found that adults who were given a 6 mg melatonin tablet an hour before colorectal surgery experienced less anxiety than those who received a placebo. Six hours after surgery, this impact persisted. Melatonin has also been demonstrated to lessen anxiety in adults who have undergone specific heart surgeries.
The effects that melatonin may have on children both before and after surgery are likewise the subject of conflicting research.
Vitamin B
It has long been recognized that low vitamin B12 levels are associated with anxiety symptoms. A more recent study indicates that low vitamin B12 levels are common in patients with anxiety. Therefore, it is thought that taking vitamin B12 supplements may help to lessen or possibly prevent the symptoms of anxiety.
Additionally, vitamin B6 may reduce anxiety. It has been demonstrated that supplementing with the vitamin at high doses lowers self-reported anxiety. Although more thorough research is required, several studies have suggested that taking vitamin B6 daily can help with a number of premenstrual syndrome (PMS) symptoms, especially anxiety.
Although B vitamins are typically safe to consume, some medications may be affected. Before using, confirm with a medical practitioner to be sure.
Lemon balm
Lemon balm has long been thought to have calming effects.
Despite the paucity of current research, there is some proof that it has a calming effect on anxiety and mood. For instance, two distinct studies discovered that drinking beverages flavored with lemon balm reduced anxiety in patients recovering from major burns and heart surgery.
Chamomile
According to research, chamomile can help with mild to moderate symptoms of a generalized anxiety disorder (GAD). People who have GAD may worry over little things to the point where it interferes with their day-to-day activities. However, after taking three 500mg chamomile extract capsules daily for several months, study participants’ GAD symptoms improved.
The study’s high-dose oral chamomile extract was administered over an extended period of time without appearing to pose any safety risks. The precise dose that is deemed safe may require further investigation, however, it is widely accepted that any amount used in tea or as a short-term oral supplement is safe.
Negative side effects are uncommon, such as nausea and vertigo. However, bear in mind that chamomile may interfere with pharmaceuticals intended to prevent organ transplant rejection or blood thinners like warfarin (cyclosporine). In those who are hypersensitive to pollens like ragweed, chamomile may also cause an allergic reaction.
Lavender
Research has shown that lavender consumption or inhalation can reduce anxiety symptoms, particularly before and after chemotherapy and surgery.
Remember that drinking lavender in the form of tea or an extract may have unpleasant side effects like headache and constipation. When combined with other sedative drugs, it may also cause users to become more sleepy.
Meditation
One of the various methods of relaxation that focuses on the mind-body connection and conscious breathing is meditation. It is frequently suggested as a supplement to clinical anxiety therapy programs.
According to studies, meditation may aid those with anxiety disorders in reducing their symptoms by fostering a deep level of calm. As long as you’re in a secure setting to close your eyes and relax, trying out a meditation session carries almost no risk.
L-theanine
Green tea contains the amino acid L-theanine, which is also sold as a supplement.
According to a review of previously published data, consuming 200–400 mg of L-theanine tablets daily helped people deal with stressful situations by lowering their anxiety levels. However, it is uncertain how consuming L-theanine in tea will affect how effective it is.
Another study discovered that healthy individuals who took L-theanine supplements for a month experienced significant reductions in anxiety.
While the Anxiety & Depression Association of America acknowledges these L-theanine-related claims in its recommendations, it also points out that there is currently little research to support these claims.
It’s typical to occasionally have anxious sensations. However, for the 19% of US adults who have been diagnosed with an anxiety disorder, the symptoms are present in all aspects of daily life.
Fortunately, both situations can benefit from the wide range of available therapeutic choices. Natural anxiety treatments are among those choices. Despite promising studies, generalized anxiety disorder therapy guidelines do not cover the majority of natural medicines, particularly those that are regarded as supplementary and alternative treatments. Therefore, before adding any new supplements or techniques into your routine, consult a healthcare practitioner first as specialists continue to research the efficacy and safety of these strategies.
