Anxiety of all types has become an epidemic across the world. It has overtaken depression as the leading mental health disorder. Where is all this anxiety coming from? A mixture of panicky and negative news from the many media outlets, social-media pressures, the seemingly never-ending war or threats of new wars, mass shootings, economic concerns, and so on.
Although there are many prescription medications that help treat the symptoms of anxiety, we may want to consider more natural remedies if a long-term solution is needed.
# Meditation
Many studies have shown meditation and mindfulness to be effective in decreasing anxiety symptoms. One such meta-analysis combining the results of 163 different studies had an overall conclusion that practicing mindfulness and meditation produced beneficial results with a substantial improvement in anxiety.1 If one is new to meditation, it may be easiest to start with guided meditations, which are available on YouTube and podcasts. It is best not to worry about an over-active mind. It is surprising how a little meditation goes a long way, and with continued practice it becomes easier and more effective over time.
# Vetiver Essential OilVetiver is an herb native to India and has been used in ancient healing traditions for thousands of years. It has soothing and uplifting properties, which has made it known as the “oil of tranquility.” Place 1 to 2 drops of 100% pure vetiver essential oil on one's wrist, chest, or neck to soothe feelings of anxiety or nervousness. Patients can also add 5 to 10 drops of vetiver oil into their bath water to reap its relaxation benefits.
# Lavender essential oilWith benefits discovered more than 2,500 years ago, lavender essential oil has become one of the most popular essential oils in the world. In a 2013 evidence-based study, researchers discovered that taking 80mg capsules of lavender essential oil alleviates anxiety, sleep disturbance, and depression. In this same study, results showed the lavender essential oil did not lead to adverse effects, drug interactions, or withdrawal symptoms.2 To relieve stress, inhale 100% pure lavender essential oil straight from the bottle or apply it topically behind the ears, on the temples, and on the back of the neck. It is also safe to combine lavender essential oil with vetiver oil.
# Lower sugar and processed food intakeSugar and refined carbohydrates found in processed foods can create sugar highs and lows throughout the day, which can lead to symptoms of anxiety. These foods can also cause mood swings and altered energy levels, making it potentially harder to gain control of anxiety symptoms. Foods such as cookies, pastries, soda, fast foods, fried foods, processed meat, and refined grains may best be avoided when it comes to easing anxiety.
# AshwagandhaThis is one of the most powerful herbs in Ayurvedic healing and is frequently referred to as the “Indian ginseng.” It is a highly rejuvenating herb that reduces anxiety without causing drowsiness, and it helps to stabilize the body’s response to stress.
# Kava rootThis is a non-addictive and non-hypnotic anxiolytic. A meta-analysis reported by the Cochrane Database of Systematic Reviews suggests that there are significant effects from kava treatment on anxiety with only a few mild adverse effects.3 These include headache, drowsiness, and diarrhea. Kava can interact with certain medications, so it should be taken under the guidance of a health care provider.
# Valerian rootThis has been found to naturally increase the amount of gamma aminobutyric acid (GABA) in the brain, which helps regulate nerve cells and calm anxiety. The benzodiazepine medications work this same way.
# 5-HTPThis is synthesized from tryptophan, an amino acid that acts as a mood stabilizer. By taking 5-HTP, serotonin is increased, which is a calming neurotransmitter that is associated with a significant reduction in anxiety symptoms. This is a natural supplement that should not be taken with any prescription antidepressants or anti-anxiety medications.
# MagnesiumMagnesium has many important roles in maintaining a healthy body, including calming the nervous system. It is also vital for GABA function. Interestingly, magnesium deficiency is a common deficiency in adults, so consider this supplement when recommending anti-anxiety treatment options. Magnesium in the chelate, citrate, or chloride forms are most beneficial, because they are absorbed best by the body. Remember to be careful with the dose because too much magnesium can lead to diarrhea. Start with a low dose and increase as needed based on anxiety symptoms.
# Vitamin B-complexB vitamins help reduce stress and stabilize moods. Vitamin B6 should specifically be considered as a natural remedy for anxiety symptoms, because one of the signs of B6 deficiency is anxiety itself. Vitamin B6 helps to boost mood, balance blood sugar levels, and maintain a healthy nervous system.