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75% of the time. In our anxious age, doubts and fears can manifest as simple worries,
free-floating anxiety, phobias (agoraphobia, social phobias, etc.), panic disorders and
obsessive-compulsive tendencies. The latter may affect as many as 7 million
Americans. Home remedies for anxiety offer the best approacho to complement the
traditional treatment.
Physical aspects of anxiety include stomach upsets, colitis, migraines, palpitations,
hypertension and sweating. Anxiety after trauma, post traumatic stress syndrome
(PTSD), is also increasingly common. Underlying, contributing factors are low blood
sugar, food allergy, nutrient deficiency (fatty acids, B complex, etc.) and imbalances
of the thyroid, ovaries or adrenals. Home remedies for anxiety can help you get this
nutrient in.
Many of the herbs that help anxiety work on the same brain receptor sites as drugs
like Valium, Xanax and Halcion. If you know anyone dependent on these prescription
drugs www.unityrehab.comoffers a lot of helpful information. Herbs however, tend to
be gentler, safer and non-addictive. They have relaxant properties but also nourish and
strengthen the nervous system. There are hundreds of home remedies for anxiety and
nervous disorders.
Naturally, these herbs are more preferable than these drugs, since excessive valium
use and abusing similar drugs can have adverse effects on ones health.
Home remedies for Anxiety
Seaweed
Seaweed has many of the same benefits as whole grains. Not only is it rich in nutrients it also
appears to have a high magnesium content, and kelp and other seaweed appear to be very high in
tryptophan content. Seaweed is a good alternative to whole grains for those that are gluten
sensitive.
Blueberries
Blueberries are more than a delicious fruit. Many consider it to be a superfood. It's rich in
vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered
extremely beneficial for relieving stress. Many experts also believe that peaches fall into this
category as well, because they have nutrients that appear to have a sedation (calming) effect.
Acai Berries
Acai berry is essentially the newest super food, and one that has received a great deal of press
recently. It may not be the weight loss fruit that many people claimed it was, but acai berries are
still rich in phytonutrients like the blueberry, and the antioxidant levels are off the charts.
Almonds
Almonds are an underrated food. They contain both zinc and vitamin B12 both key nutrients
for maintaining a balanced mood and have both iron and healthy fats. Healthy fats are an
important part of a balanced diet, and low iron levels have been known to cause brain fatigue,
which can contribute to both anxiety and a lack of energy.
Chocolate
Chocolate especially pure dark chocolate without the added sugars or milks is also a great
food for those living with anxiety and stress. Chocolate reduces cortisol the stress hormone that
causes anxiety symptoms. There are also compounds inside dark chocolate that improve mood.
Maca Root
Maca root is not exactly a popular food item in grocery stores, but the powder can be added to
several foods and beverages and is found in a variety of health food stores. It's believed that this
root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium
and iron two important nutrients for controlling anxiety. It also is often used for healthy
stamina and energy.
Catnip
Catnip is a unique herbal anxiety remedy. Part of the mint family, catnip is designed to treat
many of the various symptoms of anxiety. It may be used to alleviate stomach cramps, spams,
and irritations (which often occur in those with anxiety). It may also reduce some of the
headaches caused by insomnia, improve appetite, and perhaps most importantly ease muscle
tension and stress in those with severe anxiety.
Chamomile
It has also been linked to reducing headaches and improving liver and lung health. Most experts
recommend that chamomile only be used as a temporary treatment, not a long term solution.
Chamomile is also popular for anxiety in children.
Fennel
Fennel isn't for anxiety specifically, but it is linked to treating some of the most common
symptoms of anxiety, including digestion, coughing (many with anxiety have a nervous cough),
and asthma (anxiety can exacerbate asthma symptoms). It may also act as an analgesic, diuretic,
and antispasmodic the latter being useful for some types of anxiety.
Kava Kava
Kava (also known as Kava Kava) is possibly the most effective herbal supplement for moderate
and severe anxiety. The Kava root has been extensively researched for its effects on stress,
anxiety, and insomnia. Unlike other herbal anxiety supplements, kava is not only effective for
anxiety symptoms it's effective for anxious thoughts as well. However, kava has been linked to
a few health scares, so it's advised to talk to your doctor before taking kava, especially if you
drink alcohol, take any other medicines, or have any liver problems.
Hops
Hops is useful for more than just beer. Hops has a long history of medicinal applications. It's
used to fight insomnia, stress, and headaches. It's also beneficial for indigestion, general
nervousness, and may help reduce fever.
Hops has also been used for lowering uric acid levels in the body, treating infections and skin
disorders, and provide some relief from rheumatism, though these are often unrelated to anxiety.
Motherwort
Motherwort's primary medicinal use is for treating menstrual discomfort. But it is also favored
by pregnant women as a way to manage stress and pregnancy tension and anxiety. It's not
recommended for those in the first two trimesters, but it is believed to be effective at stimulating
circulation without an increase in pulse rate, lowering blood pressure, fighting heart palpitations,
and inducing calmness without any associated fatigue.
Passionflower
Passionflower is a lot like Kava, except without the side effects. Passionflower is considered best
for mild to moderate anxiety, although it may still be valuable for severe anxiety. It works by
reducing muscle tension and insomnia, calming the nerves to prevent agitation, mood swings,
headaches, and hot flashes from anxiety. It's not recommended to take passionflower if you are
using any MAOIs.
Skullcap
Skullcap has sedative, tonic, and anti-inflammatory properties. Skullcap may be used to sooth
overly twitching muscles, and may help manage both epilepsy and restless leg syndrome (RLS).
Many people use the natural sedative properties of skullcap to fight insomnia, restlessness, rapid
heartbeat, and even depression. It should be taken as directed, and should not be used by
pregnant women.
St. John's Wort is not designed for anxiety specifically, but it is very effective for fighting
depression, which is often comorbid with anxiety symptoms. St. John's Wort is also an effective
mood lifter. It has also been used for diarrhea, gastroenteritis, viral infections of the chest, lungs,
and genitals, and many other valuable medicinal uses.
Valerian Root
Valerian Root is an incredible effective sedative. It's used primarily as a sleep aid, but the
sedative qualities of valerian are effective at soothing muscles and reducing mental and physical
tension so that you can easily relax. It may also be used to relieve uterine cramps, persistent
coughs, and bronchial spasms. It is not recommended for children under 12, pregnant women, or
anyone taking other antidepressants or anti-anxiety drugs.
Finally, remember that non-medicinal strategies are also natural ways to treat anxiety.
Desensitization and improving your internal dialogue are both effective anxiety control methods.
Before you can treat your anxiety, however, you need to make sure you understand it in full. The
best place to start is with my free 7 minute anxiety test. I developed it specifically so those like
you living with anxiety can get an idea of what their anxiety is and how it affects them. Only by
u
Non-Disorder Use Herbal supplements are likely a better choice for those without a
diagnosable anxiety disorder, but those that struggle with anxiety and stress nonetheless.
While millions of people have an anxiety disorder, millions more struggle with anxiety
and occasionally need help. Herbs are a much better choice because they're easier to
obtain, cause fewer side effects, have no addiction risk, and can be moderated as you
need them rather than the way anxiety medications are dosed.
Withdrawal Free Even though we warned about side effects earlier, most modern
herbal medicines for anxiety do appear to be withdrawal and side effect free. That's a
huge advantage compared to modern prescription medications like benzodiazepines,
which have a severe withdrawal risk.
No Personality Changes Herbal supplements at least the ones currently used and
available do not cause any personality changes like some other anxiety medicines. They
don't overwhelm your mind and cause severe fatigue or cause you to feel no anxiety at
times when you should be experience anxiety. You'll still be you on these herbal
supplements, and that's what people want from something that treats anxiety.
We warned earlier about the safety of herbal supplements in general, but anxiety supplements do
appear to be mostly safe and addiction free. It's simply something to keep in mind when you take
any herbal supplement, especially if you have any other health problems or are taking other
medications.
All of these are extremely valuable for controlling anxiety. Interestingly, few supplement
manufacturers seem to study the levels of kavalactones in their supplements, indicating that it's
possible for each supplement to work differently from one pill to the next.
Kava is believed to provide everything one needs from an anxiety drug, and is likened to both
benzodiazepines (except without the addiction risk) and buspirone. These include:
Mild sedation.
Muscle relaxation.
Improve cognitive performance.
Pain reduction.
Anxiolytic (anti-anxiety properties).
Kava generally comes in pill form, and kavalactones vary. Because little science has been
completed on kava, it's believed that the proper dose may be as high as 250mg of kavalactones,
to as low as 100. Most supplements that provide only 30 to 50 kavalactones are unlikely to have
any real effects.
Kava originally came in teas, and is still sold in tea form today. Most modern teas, however, are
extremely low in kavalactone levels and are unlikely to be effective. Furthermore, kava appears
to be fat soluble, meaning it must be taken with meals or with some type of fat providing agent,
like butter.
Not long ago, kava was taken off of most marketplaces because of studies that linked the herb to
severe liver damage and toxicity. Since then, several follow up studies appear to show very little
relationship between liver damage and kava use. There are several theories for the previous
studies:
Some supplements seemed to use other parts of the kava plant besides the root.
Some supplements appeared to use some type of synthetic kava compounds.
Kava appears to interact very poorly with alcohol and some drugs.
Many of those that took kava are believed to have been abusing alcohol as well, and the
interaction of kava and alcohol is believed to have been the cause of liver damage. That's why
kava is best taken under advisement of your doctor and without any alcohol whatsoever.
Overall, kava has received a considerable amount of research and most studies confirm that kava
has powerful anti-anxiety properties with nearly no side effects and no addiction risk.
Valerian Root
Valerian root isn't generally considered an anxiety reduction supplement at all. Rather, it's a
sleep and relaxation supplement that is most commonly used for helping those with insomnia
find rest late at night.
But despite this alternative use, many people find that valerian root provides them with exactly
what they're looking for relief from the high stress and tension of anxiety. By relaxing the mind
and body, valerian is essentially able to give people the "break" from anxiety they need to help
themselves cope.
These days, valerian is being marketed as an anti-anxiety herbal supplement for the same
reasons.
It's not clear why valerian works and most studies have found inconclusive results. There's no
denying that anecdotally, many people find valerian to work incredibly well. But like most
herbal supplements besides kava, very few studies have looked at why it works or the
mechanism of action. It's believed that valerian has an effect on GABA receptors, though it's not
clear what that effect is.
Valerian has no known side effects, though it is strongly recommended that you do not take
valerian with alcohol, other sleep drugs or supplements, or even other anxiety supplements like
kava, because of the depressant qualities of valerian and the lack of information about how it
works.
Passionflower/Passiflora
Passionflower is another common anti-anxiety herbal supplement, and may best be described as
"kava-lite." It has received a fair amount of research for an herbal supplement, and most
conclude that it has some effect, but that the effect isn't as strong as kava and other medicines.
So while passionflower may be worth attempting when you have any anxiety disorder, it's best
for mild to moderate anxiety, and possibly a smarter choice for those with daily, otherwise
manageable anxiety; those that need a bit of an extra boost to help them cope.
Some species of passionflower although not all, which could explain why some supplements
are more effective than others contain beta-carboline harmala alkaloids, which are believed to
have MAO-I and anti-depressant qualities, especially in the leaves. The maypop flower is the
only one that has received research, and it compared well to oxazepam in studies (an anti-anxiety
drug).
The recommended dosing is roughly 90mg.
Magnesium Supplements
Not all anxiety supplements are herbs. Some people find that magnesium can be a powerful
natural supplement for anxiety.
Magnesium is one of the most abundant minerals on the planet. But modern day food production
practices have essentially wiped it out of the modern day diet. Millions of people are magnesium
deficient in some way, and while true magnesium deficiency (dangerously low levels of
magnesium) is not terribly common, it's possible that low levels of magnesium contribute to
some of the problems that are associated with not only anxiety, but also panic attacks.
Few people get a full daily value of magnesium in their diets, which some place as high as 350
mg. In addition, there are several issues that can use up magnesium deposits:
Magnesium affects more than 300 different processes in the body and is a crucial component in
nerve health. It's possible that some of the symptoms of anxiety and triggers of panic and anxiety
attacks are caused by or made worse by low magnesium levels.
Magnesium isn't likely to cure your anxiety or even prevent it. But if you're magnesium deficient
it is possible that your symptoms are worse because of magnesium, so dietary changes or
supplementation may be highly beneficial.
Catnip
Chamomile
Fennel
Skullcap
Motherwort
Research is highly mixed in these areas and their effectiveness is not entirely clear.
I've helped thousands of people learn to cope with anxiety permanently. I start them all off with
my free anxiety test. The test is designed to be incredibly revealing, while providing useful
solutions for curing anxiety forever.
Sandalwood and jasmine natural oils have been reported to have a calming effect
that can relax the mind and reduce feelings of anxiety. Available in most health
food stores, the oils can be placed in different areas of the home or applied
directly to the skin. When using the oils, refrain from strenuous mental activity,
and turn off any electronics, including televisions, radios and cellphones, to
reduce noise. Focus on your breathing, and inhale and exhale deeply to reduce
anxiety and lower blood pressure.
Use Passionflower
o
The most important steps patients can take to reduce the frequency or severity of
anxiety are often the most basic, and include warm baths, exercise and eating
right. Patients who suffer from a panic attack or severe feelings of anxiety should
immediately calm their body and mind with a warm bath, and daily exercise is
also known to reduce the frequency of anxious feelings. In addition, patients
should consume diets that are low in carbohydrates and fat and high in nutrients.
High levels of sugar may also cause hyperactivity, which can result in feelings of
anxiety, and should therefore be avoided.
Anxiety reduction techniques are skills that are taught by a therapist to help an individual
overcome anxiety, stress , and tension. Anxiety can be experienced in a variety of ways
including tension, worry, and nervousness, and can occur in thoughts or experienced as bodily
senations. The techniques to reduce anxiety can include relaxation, visualization and imagery,
diaphragmatic breathing, stress inoculation, and meditation .
Diaphragmatic breathing
This technique involves teaching a person to breathe sufficient amounts of air to help the
person's blood be purified properly and filled with oxygen. In this technique, the individual
breathes deeply from the diaphragm, which is located low in the chest, near the abdomen.
Stress inoculation
Self-talk, or the things that people tell themselves about stressful situations, can be habitual. For
example, a person may take an ordinary event and automatically magnify its importance. Stress
inoculation training is a type of therapy that trains clients to cope with anxiety and stressful
situations by learning more functional patterns of self-talk.
Meditation
In this anxiety reduction technique, a person is trained to focus his or her attention on one thing
at a time.
Purpose
The goal of learning and implementing anxiety reduction techniques is to help reduce the
intensity of anxiety that a person feels. These techniques are also helpful in teaching people how
to relax and manage stress. Many of the techniques are used in combination with each other. For
example, a person may be taught diaphragmatic breathing while also engaging in relaxation
techniques, a visualization and imagery exercise, and/or meditation.
Relaxation has been used to help women during childbirth and people with chronic pain.
Relaxation has also been used to treat muscle tension, muscle spasms, neck and back pain, and to
decrease perspiration and respiratory rates. Furthermore, relaxation can help with fatigue ,
depression, insomnia , irritable bowel syndrome, high blood pressure, mild phobias, and
stuttering .
Diaphragmatic breathing
Diaphragmatic breathing has been found to help people reduce anxiety, depression, irritability,
muscle tension, circulation, and fatigue.
Stress inoculation
Stress inoculation has been helpful in reducing interpersonal and general anxiety. For example,
these techniques may be used when a person has an upcoming job interview, speech, or test.
Stress inoculation has also been used to treat phobias, fear of heights, and chronic anger
problems.
Meditation
Meditation has been used to treat and prevent high blood pressure, heart disease, strokes,
migraine headaches, immunization diseases, obsessive thinking, attention problems, anxiety,
depression, and anger difficulties.
Description
These various techniques are often practiced and demonstrated in therapy sessions with a trained
professional. In addition, the person learning the techniques would need to continue to practice
them on a regular basis, outside of the therapy sessions.
and childbirth, the techniques focus the person's attention on breathing and relaxing muscles as a
distraction from the pain. For mastery, relaxation techniques are typically practiced every day for
one to two weeks. A person may engage in these techniques anywhere from 15 minutes to an
hour per session. Sometimes, a person will record and replay instructions on tightening and
relaxing various muscle groups until the person becomes familiar with the muscle groups and
establishes a routine in which he or she is comfortable.
Visualization and imagery exercises work best when a person is relaxed. Visualization and
imagery exercises are typically practiced two to three times a day for 10 to 20 minutes at a time.
How quickly a person will see results can vary. Many times people report immediate symptom
relief. However, the goals a person sets for him or herself, the power of a person's imagination,
and the willingness to practice can all influence how rapidly benefits can be obtained. Some
people find it helpful to tape record and replay detailed descriptions of what they want to
visualize or imagine.
Diaphragmatic breathing
Diaphragmatic breathing can typically be learned in minutes; however, the benefits may not be
recognized until after several months of persistent practice. When breathing from the diaphragm,
clients are often told to lie down on a rug or blanket, with their legs slightly apart, arms to the
sides, not touching the body, and eyes closed. Attention is brought to the client's breathing by
placing one hand on the chest and the other hand on the abdomen area. The client is then
instructed to breathe through the nose and exhale out the mouth. Each time the client breathes in,
he or she should try to breathe deeper. This should be practiced for a minimum of five minutes
once or twice a day. Over a few weeks of practice, the time period engaged in diaphragmatic
breathing should be increased to 20 minutes and the activity can be performed while lying down,
sitting, or standing.
Stress inoculation
As people go about their daily lives, they often have thoughts in which they are talking to
themselves. Stress inoculation involves this self-talk in helping clients decrease their anxiety and
stress. Stress inoculation therapy works on the basis of turning the client's own thought patterns
into a "vaccine" against stress-induced anxiety. The first step is to develop a list of stressful
situations and arrange them from least to most stressful. Once anxiety-producing situations are
identified, the client is taught to curb the anxiety-provoking thoughts and replace them with more
positive coping thoughts. Once these new thoughts are learned, they can be tried out in real
situations. The time it takes to replace old habitual thoughts with new thoughts can vary
depending on the amount of practice and commitment to make this change.
Meditation
There are various forms of meditation. Depending on the type used, the person focuses his or her
attention in slightly different ways. For example, Zen meditation focuses on breathing, whereas
in transcendental meditation, the person makes a sound or says a mantra selected to keep all
other images and problems from intruding on his or her thoughts. With practice, a person can
reach a meditative state and obtain its benefits within a few minutes.
Aftercare
After a person has learned and practiced anxiety reduction techniques, he or she may need
additional instruction from a trained professional. Having a trained professional review these
techniques with a person can help reinforce what the person has already learned and been
practicing. Furthermore, the person may identify aspects of the techniques that he or she is doing
incorrectly, areas that need more attention or focus, and alternative methods of engaging in the
techniques.
Risks
There are minimal risks associated with these techniques, but some physical problems have
occurred. For example, precautions should be taken when doing progressive relaxation and
tensing the neck and back. Excessive tightening can create muscle or spinal damage.
Additionally, tightening various muscle groups, such as the toes or feet, could result in muscle
cramps. If physical problems occur, such as difficulty taking deep breaths, unusual muscle pain,
or an increased level of anxiety, then the individual should seek assistance from a physician.
Normal results
In general, after engaging in these anxiety reduction techniques, many people report an increased
sense of wellbeing and relaxation. People have a greater sense of control, and confidence in their
coping abilities. This results in a decreased need to fear or avoid stressful situations.
Diaphragmatic breathing
Sufficient amounts of air reach the lungs, which purifies and oxygenates the blood. Waste
products in the blood are removed, and organs and tissues become nourished.
Stress inoculation
A person will have more realistic views of stressful and anxiety-producing situations in his or her
life. The person will be able to relax away tension by effectively thinking useful coping thoughts
rather than negative interpretations of situations.
Meditation
As people learn to meditate, they often discover that they have some control over the thoughts
that come to their minds, as opposed to feeling as though thoughts "pop" into their heads. Many
people begin to recognize dysfunctional patterns of thought and perceptions that have influenced
their lives. Additionally, many people report a greater ability to manage their emotions and gain
a greater sense of stability. When a person meditates, he or she often suppresses the activity of
the sympathetic nervous system, the part of the nervous system that activates the body for
emergencies and activities. Meditation also lowers a person's metabolism, heart, and breathing
rates. Additionally, meditation decreases the chemical in the body often associated with stress.
Abnormal results
Once a person begins to implement these anxiety reduction techniques effectively, he or she may
discover old or hidden psychological pain. The person may feel angry, frightened, or depressed,
and it may be beneficial for him or her to talk to a friend, mental health professional, or
meditation teacher.
Some individuals have difficulty with various aspects of the different techniques. For example,
people may feel restless when first learning how to meditate, or they may feel as though a
thousand thoughts are running through their minds. However, with practice and assistance from a
trained professional, these difficulties will subside. People who feel frustrated or discouraged
may simply need to find ways to make the practice of these techniques more comfortable. As is
the case with many other skills, effectively reducing anxiety with these techniques requires
patience and practice. If an individual does not consistently practice these techniques, the
benefits will probably not be obtained.
Resources
BOOKS
Bourne, Edmund. The Anxiety & Phobia Workbook. 3rd ed. Oakland, CA: New Harbinger, 2001.
Davis, Martha, Matthew McKay, and Elizabeth Robbins Eshelman. The Relaxation & Stress
Reduction Workbook. 5th ed. Oakland, CA: New Harbinger, 2000.
Fanning, P. Visualization for Change. Oakland, CA: New Harbinger, 1988.
Huffman, Karen. "Stress and Health Psychology." In Psychology in Action. 6th ed. New York:
John Wiley and Sons, Inc., 2002.
Meichenbaum, D. Stress Inoculation Training. New York: Plenum Press, 1985.
Meichenbaum, D., and R. Cameron. "Cognitive-Behavioral Therapy." In Contemporary
Behavior Therapy: Conceptual and Empirical Foundations, edited by G. T. Wilson, and C. M.
Franks. New York: Guilford, 1982.
McKay, Matthew, Martha Davis, and Patrick Fanning. Thoughts & Feelings: Taking Control of
Your Moods and Your Life. 2nd ed. Oakland, CA: New Harbinger, 1998.
Morris, Charles, G. and Albert A. Maisto. Psychology: An Introduction. 10th ed. Upper Saddle
River, NJ: Prentice Hall, 1999.
Maintaining a healthy perspective on your work and life is probably the best way to avoid
performance anxiety at work. No matter how important your job is to you, keep in mind all of the
other things that play a big role in your life, such as family, friends, and hobbies. Do not allow
your job to ruin the satisfaction you get out of the many different aspects of your life. Jotting
down successes in a journal can also help you keep perspective, and see that you are more
successful than you realize. This may help you build confidence when stress about work
performance hits.