More and more people are trying to get rid of anxiety naturally to ease their symptoms while avoiding prescription medications.
According to the National Institute of Mental Health, more than 30% of adults in the United States will experience some form of anxiety at some point in their lives.
When you add the number of children and teenagers suffering from anxiety plus adults who have never asked for medical help, the numbers are much higher.
If you’re one of those suffering, pharmaceuticals aren’t your only treatment options. Keep reading to learn about some of the most effective ways to get rid of anxiety naturally.
Have you ever heard of serotonin? It’s a chemical that helps regulate your moods and is responsible for most of the positive emotions that you experience, including happiness and calmness.
More than 90% of your serotonin receptors are located in the gut, and research has shown a clear connection between low serotonin levels and anxiety.
If you guessed that healthy foods are what stimulate those gut serotonin receptors, you’re correct.
It’s the nutrients found in certain foods that have the ability to reduce anxiety. Here is a list of some of the most effective foods to control anxiety naturally:
Are you waiting for permission to enjoy more chocolate?
There is some scientific support for the use of chocolate to control anxiety.
Dark chocolate without the added sugar is your best option to get rid of anxiety naturally.
Scientific research into the use of herbs for anxiety relief is limited, and it’s common to see conflicting results between studies.
This doesn’t mean that you shouldn’t give herbs a try, since they’re natural and many are easily incorporated into your meals or consumed as supplements safely.
Here is a short list of herbs that you might consider:
Keep in mind that all herbs come with potential side effects.
If you’re prone to allergies or are taking prescription medications, check with your doctor before trying a new herb.
Do you like the idea of popping a pill to control your anxiety?
You can do this with some natural supplements that don’t come with the risk of addiction and potential side effects that often go along with prescription anxiety medications.
The most effective supplements are those that deliver many of the nutrients that you receive from healthy foods.
For instance, krill oil is an excellent source of omega-3 fatty acids and is a good alternative for those who don’t want to eat fatty fish three to five days a week.
Research has shown that people who eat a lot of fatty fish are less likely to suffer from heart disease and other illnesses.
This is likely due to the omega-3 fatty acids combatting inflammation, which is connected to many life-threatening illnesses as well as anxiety and depression. By lowering inflammation, it’s possible to reduce anxiety naturally.
There is some scientific proof that vitamin D supplementation can help reduce anxiety.
While supplements are the easy way to increase your consumption of this vitamin, you can also make an effort to spend more time outdoors.
It’s generally recommended that you spend at least 30 minutes in direct sunlight daily, but you may need a bit more if you’re trying to overcome anxiety.
Remember those foods that we recommended because they will deliver B vitamins?
There is some research proving that B vitamins can reduce anxiety and depression symptoms, and you have the option of taking a supplement if you don’t want to eat avocado and other B-rich foods daily.
Ready for another research-backed supplement to fight anxiety?
Try taking magnesium before bed. It may improve the quality of your sleep while naturally relieving some of your anxiety symptoms.
While you’re at it, try taking probiotics to feed healthy microorganisms into your gut microbiome.
Additional research is needed on this one, but there’s a chance that probiotics can help with anxiety even if just a little.
With natural lava stone diffusing bracelets and diffusers of all sizes widely available, it’s easier than ever to use essential oils to control anxiety or even just lift your mood on a difficult day.
Whether you intend to use a bracelet to deliver a whiff of oil as needed throughout the day or you want to diffuse the oil into your living or work space for ongoing help, the following oils may work best:
Make sure that you buy high-quality, pure essential oils that will deliver the maximum anti-anxiety benefits.
When purchasing pre-mixed anxiety oil blends, look at the ingredients to make sure that each oil included is proven to deliver these results.
Light therapy is often used to help reduce symptoms of depression, especially during the winter months when most people receive less direct sunlight.
That exposure to the sun’s rays is needed to create vitamin D, and vitamin D is connected to depression.
Research has now taken this a step further by proving that exposure to sunlight in the morning can help reduce anxiety by regulating signals of fear from the brain.
There are also some scientific studies that have shown positive results from treating anxiety with light therapy.
One study completed with epilepsy patients who also suffered from anxiety found that low- and high-intensity light boxes were equally effective at lowering symptoms of anxiety and depression.
How do you take advantage of light therapy?
You can buy a light box, which allows you to simply place your face close to the light whenever it fits your schedule.
You may get more benefit if you do this in the morning. You can also simply go outside and get as much sunshine as possible.
Even on an overcast or chilly day, simply being outside may help your anxiety.
You can get your vitamin D supplement plus take advantage of natural light therapy by exercising outdoors whenever possible.
There is significant research proving a positive correlation between exercise and reduced anxiety.
You may benefit from less anxiety for hours after a workout, and the effects are likely much stronger if you exercise on a regular basis.
You don’t have to run a marathon or train with super heavy weights to get these benefits. Simply going for a vigorous walk or a light jog will do the trick.
There are so many different group classes that can help keep you on track, including water aerobics, Zumba, boot camps and local walking or running clubs.
If you suffer from anxiety, take one or two of these tips and see how much relief you can gain without prescription drugs.
These natural anxiety treatments may also work with your prescription drugs for even better results.