Anxiety and Stress are very familiar to everyone. It is a tense feeling that is often experienced in our life. In a busy scheduled life, we can’t avoid stress. It often accompanies you whether in positive events or negative events.
The positive events may be towards your future, a new job, marriage, or vacation, etc, while the negatives might be something that already happened or may happen soon. For example; job loss, divorce, or any death in the family.
Some anxiety motivates you to be aware of the upcoming danger or to respond to the danger. However, if your anxiety interferes with daily activities and does not allow you to enjoy life, then it’s really a problem.
Reports say that over 18 percent of people in the United States are affected by anxiety disorder every year. Many treatment options are there for anxiety and stress, but we always suggest home remedies. In this article, let’s explore some home remedies for anxiety.
Natural Remedies to treat anxiety and stress
There are many medicinal herbs present in nature, why don’t you use them to treat anxiety? Natural herbs are very helpful in treating anxiety, stress, depression, and even more. Here, we’ll deal with some commonly used herbs for treating anxiety and stress.
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Ashwagandha (Withania somnifera)
Ashwagandha is an adaptogenic herb that has a long history of use in treating several ailments. It contains many active compounds that boast anti-inflammatory, antioxidant, and anti-stress properties.
Research in 2014 has reported that ashwagandha effectively treats stress and anxiety. It was assessed by the results of five human trials where ashwagandha was used to treat anxiety. Among the five trials, four have reported decreased measures of anxiety.
Therefore, researchers concluded that ashwagandha root or its supplement can help get rid of anxiety.
Directions to use: Experts recommended dosage of ashwagandha is 300 milligrams (mg) per day. You can take it as a supplement, powder, or in the form of tea to relieve anxiety.
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Chamomile (Matricaria recutita)
Chamomile is a widely used herb to treat anxiety disorder. People commonly consume it as a caffeine-free tea. Though chamomile is loaded with a wide range of beneficial compounds, it is well known to relieve anxiety and promote relaxation.
A trial in 2017 found that the symptoms of a generalized anxiety disorder (GAD) have been cured with chamomile extract. They have shown a significant decrease in anxiety.
Directions to use: According to the trial result, 1,500 mg of chamomile extract can be used per day to reduce anxiety.
If you feel over tensed or panic, then drink a cup of chamomile tea to calm yourself down.
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Hops (Humulus lupulus)
Hops are commercial herbs that are commonly used in beer production. Like chamomile, hops also contain some natural compounds that help treat people with anxiety.
A study in 2017 has analyzed the effects of a hops extract on anxiety, stress, and depression. The study shows that hops extract contributed to a significant decrease in anxiety compared to the placebo.
How to use: 200 mg of Hops extract can be used daily to relieve anxiety over time.
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Kava (Piper methysticum)
Kava is an anxiolytic herb that is native to the Pacific Islands. It contains several sedative and non-sedative compounds that contribute to anti-stress and anti-anxiety properties.
In a 2018 study, researchers analyzed the effectiveness of kava when used in treating GAD and they concluded that kava was more effective in treating the symptoms of GAD than the placebo.
How to use: Evidence shows that taking 120 to 280 mg can help relieve anxiety.
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Lavender (Lavandula angustifolia)
Lavender is an aromatherapeutic herb used in the treatment of anxiety, sleep, and overall mood. It has a wide range of active compounds that have sedative and anti-anxiety effects.
In a 2019 review, more than 100 studies were analyzed to find out the effects of lavender on anxiety. Most of the studies reported positive effects on anxiety with lavender supplements. Lavender aromatherapy has also shown promising results. Therefore, you can hopefully use this lavender to relieve anxiety.
Directions to use: Most of the studies have recommended dosages between 80 to 160 mg of lavender can be used daily to help reduce anxiety.
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Lemon balm (Melissa officinalis)
Lemon balm is another medicinal herb used to improve anxiety, stress, and other mood disorders. Research in 2014 suggested that lemon balm has beneficial effects on anxiety and also helps improve cognition.
Further, its effectiveness was tested in 2018. And finally, researchers came to the conclusion that lemon balm is significantly effective in treating anxiety and depression. When combined with lavender, it can treat insomnia.
Directions to use: 1,000 mg of lemon balm can be used per day to ease symptoms of anxiety.
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Valerian (Valeriana officinalis)
One of the best calming herbs is the Valerian. It is often used along with chamomile in the form of tea. Active compounds in valerian make it one of the most popular herbs to treat anxiety.
A study in 2019, found that valerian root extract has positive impacts on brain activity. The participants who were supplemented with valerian three times a day have shown a huge decrease in anxiety and stress.
The Electroencephalography (EEG) results proved that the valerian has created changes in the brain parts that are connected to stress and anxiety.
Directions to use: 100 mg of valerian is the recommended dosage in some studies. Consuming the right dosage can help reduce anxiety.
Easy Home Remedies to cure anxiety
Anxiety is not a big problem. But, if it affects your daily activities, then you should definitely consult a doctor. We have also suggested some easy ways to reduce anxiety. Just go through it.
- Practice relaxation techniques like meditation, deep breathing, relaxation exercising, etc.
- Regular exercise is the best medicine to reduce anxiety. Exercise for at least 30 minutes every day. This produces beneficial hormones that can alleviate the symptoms of stress and anxiety.
- Deep breathing helps you relax and restore normal breathing patterns. Thus, it reduces anxiety.
- Stay active both physically and mentally.
- Keep your mind stress-free by doing meditation.
- Get enough sleep: Lack of sleep often triggers people with anxiety, so having a peaceful sleep every night is very important.
- Consume foods such as green vegetables, fruits, grains, and healthy fats that help support brain health.
- Quit smoking: Smokers often switch to cigarettes during periods of stress. But researchers advised that nicotine and other harmful chemicals in cigarettes may be the easiest way to cause anxiety.
- Avoid alcohol & caffeine consumption: Like cigarettes, alcohol and caffeine are also the roots of anxiety.
- Instead of using caffeine, drink chamomile tea or herbal tea to get rid of stress and anxiety.
Note: Always consult your doctor before taking any herbal products. Also, take it in moderation (recommended dosage) to prevent further impacts.
Final Thoughts
If you feel stress or anxiety at any time, then trying the above ideas will definitely help you calm down. But if it goes unbearable and makes you struggle daily, then medication is very much necessary. So seek medical help as soon as possible.
Stay safe and live stress-free!!
