Natural Ways to Relieve Anxiety
According to the CDC, one out of every five Americans struggles with mental illness. But in reality, that number is likely much higher. It's estimated that anxiety affects over 40 million adults in the United States, making it the most commonly diagnosed mood disorder.
Anxiety always has a root cause - which can by physical or emotional. Emotional anxiety can be caused by constant worry about the future or the past, but physical anxiety can also come into play. Some of the common causes of physical anxiety include:
Hormone imbalances, metabolic issues, chronic disease, nutrient deficiencies, infections, medications, and dietary triggers.
1. Meditate
Mindfulness meditation has been shown to reduce symptoms of anxiety and panic. And even better, it helps maintain the reduction of symptoms. Aim for five minutes per day.
2. Get to know L-theanine
L-theanine is an amino acid found in green tea and has been shown to reduce symptoms of anxiety and the physiological signs of stress, like high blood pressure. Aim for 200 milligrams once to twice daily for the most benefit. Other supplements for anxiety include (but are not limited to) magnesium, awashaganda, GABA (gamma-aminobutyric acid—is an inhibitory neurotransmitter), Kava-kava, passionflower and Valerian root (valium is a close cousin). NOTE: Supplements are not regulated by the FDA and consumers can exhibit side effects so be cautious.
3. Try lemon balm for anxious thoughts
Lemon balm is a nervine (a plant remedy that has a beneficial effect upon the nervous system in some way) herb that can be consumed as a tea, taken as a tincture, or in a combination herbal supplement. And an added bonus, it smells amazing!
4. Do some yoga
Research studies have shown as little as one hour of hatha yoga per week can help promote relaxation and reduce anxiety.
5. Start taking vitamin C
Vitamin C might seem like a surprising suggestion, as most people think it's only important when it comes to the immune system. But vitamin C supports progesterone production, which is a hormone that has a calming effect on the brain.
6. Smell lavender or vanilla
Lavender can help promote a calm state, which makes it a great essential oil to keep on hand. The scent of vanilla has also been shown to alleviate symptoms of anxiety.
9. Cut out anxiety-inducing caffeine
The only way to know if caffeine is a culprit in your anxiety is for you to cut it out. You can always reintroduce it after a couple of weeks to understand how it affects your mood. Try this instead: Swap for decaf green tea, which contains L-theanine. Caution: coffee withdrawal can cause headaches and various other symptoms so withdraw slowly.
10. Eliminate sugar
Humans weren’t meant to eat 66 pounds of sugar a year. Sugar is inflammatory and can lead to blood sugar and hormone imbalance that ultimately drive anxiety.
11. Take a breath
Pranayama breathwork can help tonify and strengthen the parasympathetic nervous system, which promotes a restful state.
Anxiety is a mental illness that millions of people struggle with everyday, but there are plenty of natural ways to try and ease your anxiety.