In this article, you will learn:
Anxiety can be crippling if it comes together with chronic or long-term stress and diminishing overall health.
It’s basically the ‘fight or flight mode’ your brain enters into when faced with a stressful situation.
Anxiety is a natural response to stress. However, it becomes chronic when experienced consistently for a long period of time or comes out as a reaction to inappropriate circumstances.
This can interfere with your day-to-day functioning and result in severe diseases or disorders if left untreated.
In fact, anxiety affects people of all ages and can lead to symptoms of depression in a majority of cases. This makes it both necessary and hard to treat anxiety appropriately.
The conventional ways for treating anxiety include psychotropic drugs like SSRIs, SNRIs, and Cognitive Behavioral Therapy (CBT).
In addition to these, there exist some best anxiety supplements like herbs for anxiety, vitamins for anxiety and depression, etc These help in relieving stress and deal with anxiety issues.
In this article, we will talk about some of the best supplements for anxiety in 2021 that can help you in dealing with anxiety issues.
Herbs for Anxiety
The scientific name for Passionflower is Passiflora incarnata. It is a perennial plant that bears an egg-shaped edible fruit rich in Vitamin A, Vitamin C, Vitamin B1, Vitamin B2, calcium, phosphorus, and iron.
Further, the aerial parts of the Passiflora incarnata plant, its flower, as well as its fruit have medicinal properties.
As per literature, there is evidence for Passionflower having therapeutic properties. Passiflora has phytochemicals with health-promoting properties. As a result, it contributes significantly to reducing anxiety before the patients undergo surgery.
Thus, as per the study, Passionflower is an important herbal medicine. It treats Anxiety or Nervousness, Generalized Anxiety Disorder (GAD), and other medical conditions.
It is one of the herbal remedies in reducing the negative effects of anxiety, restlessness, sleeplessness, and depressive states.
Therefore, one of the best passionflower supplements for anxiety is Nature’s Answer Passion Flower. These are Gluten-Free, Vegan capsules made from 500 mg of Passionflower Herb extract.
Further, the herbs are verified for authenticity through careful selection and testing in the laboratory.
Kava is a traditional beverage that has cultural and historic importance, specifically in Oceania.
It acts as a dietary supplement or anxiolytic agent in medications, besides its consumption as a beverage.
Kava as a dietary supplement relieves stress, enhances sleep and memory, and regulates mood. Further, serves as a pain reliever or a muscle relaxant due to its medicinal properties.
As per studies, daily intake of 1 to 3 capsules of Kava Dietary supplements proved efficient in treating mild and moderate anxiety.
However, there is an urgent need to control as well as assure the quality of Kava products. Though, kava products offer certain neurological benefits like reducing stress and anxiety.
The main ingredient of Kava products responsible for decreasing stress and preventing headaches is kavalactone.
However, there is growing evidence that consumption of Kava may be linked with a low incidence of cancer. Kava products come under the radar for their safety and efficiency. This is because low-quality cultivators used affect the composition of the final kava products.
One of the best kava for curing anxiety is VH Nutrition’s, Kava Kava. It’s a natural herb that helps in reducing stress and anxiety symptoms.
In addition to this, these capsules improve sleep, digestion, mental calmness, and positive moods. Plus, it also helps in reducing cravings, inflammation, and headaches.
But here is a caveat! Kava root is tough on your liver. Though, numerous studies showcase that Kava offers certain physiological and psychological benefits.
One of the other popular and widely available herbal supplements for treating anxiety and sleep disorders is Valerian Root.
Valerian Root comes from a medicinal plant called Valeriana Officinalis. This is a perennial flowering plant native to Europe and Asia.
As per literature, Valerian Root significantly has anxiety-reducing (anxiolytic) properties.
An extract of Valeriana Officinalis increases the Gamma-Aminobutyric Acid (GABA) levels within the Central Nervous System. GABA is a naturally occurring Amino Acid that acts as a neurotransmitter inside your brain.
The neurotransmission stimulates inside the brain due to an increase in GABA levels. Thus, it resulted in calming effects in the body
Also, the extracts from Valerian Root support the inhibition of the enzyme system responsible for the breaking down of GABA. This helped in improving stress and maintaining sufficient levels of chemicals responsible for stabilizing mood.
However, there is limited data showcasing such benefits. The best Valerian Root supplement for anxiety is Herb Pharm’s Organic Valerian Root Liquid Extract.
It’s a liquid herbal extract that is alcohol-free, vegan, and gluten-free. Thus, it promotes relaxation and restful sleep. This is because it comes from the rhizome & roots of Valeriana officinalis plants.
Further, you must add water or other liquid for taste as the liquid extract is quite bitter in taste.
Herb Pharm Lemon Balm is a liquid herbal extract that provides calming support to your nervous system. It comes from the fresh herbs of Melissa Officinalis plants. This translates to Melissa meaning ‘honey in Latin or bee in Greek’. Likewise, Balm comes from the word Balsam which means “an oily sweet-smelling resin”.
Herb Pharm grows the herb in their own Certified organic farms. Therefore, this helps them extract lemon balm fresh.
In addition to this, the company extracts herbs in small batches with Certified Organic cane alcohol. This helps to keep the balance of phytochemicals in the plant.
Benefits of Lemon Balm
- Lemon balm contains high content of flavonoids. Therefore, it may act as an antioxidant.
- It is a versatile culinary herb used for flavoring various dishes. These include beverages, desserts, etc
Other Details and Ingredients
- Certified organic
- Fresh, undried
- 0.7 mg extracted from 467 mg fresh herb
- Ingredients include Lemon Balm herb, certified organic cane alcohol, and certified organic vegetable glycerin.
Organic India Ashwagandha capsules are one of the best supplements for anxiety and sleep. These capsules act as daily dietary supplements for peaceful sleep and managing chronic stress and anxiety.
This is one of the best ashwagandha for anxiety and sleep that strengthens your immune system and improves brain function.
Ashwagandha, in Sanskrit, translates to “the smell of the horse”. Therefore, as per Ayurveda, this is one of the herbs for anxiety that give you the strength of a horse. Further, ashwagandha or Withania somnifera is classified as a rejuvenator.
Also, it helps to reinforce your body’s potentiality to respond and adapt to environmental, emotional, and physical stress as it is an adaptogen.
Benefits of Organic India Ashwagandha
- These are herbal capsules that help relieve stress, anxiety, and insomnia
- It is helpful in controlling hormones that may further help in enhancing reproductive health in both men and women.
- Also, the antioxidant properties of this one of the best herbal remedy for anxiety help to tear down free radicals to reduce the body’s inflammation.
- Ashwagandha is also associated with reducing cortisol (stress hormone) and blood sugar levels.
- It promotes peaceful sleep without sedating
- Further, ashwagandha supports endurance, strength, and vitality
- It is also used by many individuals to recover from jet lag and changes in time zones
- It is grown organically and processed in its pure form
Vitamins for Anxiety and Depression
Low levels of Vitamin D have been associated with negative emotions. As per the study, Vitamin D supplementation has showcased significant improvement in depression and depressive symptoms.
Besides this, Vitamin D supplementation has proved effective in coping with various other symptoms. These symptoms include stress, nervousness, anxiety, self-efficacy, self-esteem, happiness, or general well-being, life satisfaction, and mood.
Thus, studies like these indicate that Vitamin D is quite essential for good mental health. This is because Vitamin D has the potential to cross the blood-brain barrier, activate receptors in the brain cells, and has a direct impact on your Central Nervous System.
In addition to this, there is evidence that showcases an association between Vitamin D and Vitamin D Receptors (VDRs).
VDR plays an important role in the biological functions of Vitamin D. Further, it regulates the expression of innumerable genes involved in the functioning of the immune system.
One of the best Vitamin D3 supplements for anxiety is the Sports Research Vitamins D3. This supplement comes in the form of a soft gel capsule and is formulated with coconut oil.
Further, it delivers the same form of Vitamin D as produced in the body due to exposure to direct sunlight.
Omega 3 fatty acids play an important role in maintaining mental health both during early childhood and adulthood.
This is because it is the most prevalent polyunsaturated fatty acid in our central nervous system. Accordingly, low levels of Omega 3 fatty acids may impact the functioning of the human brain and may contribute to brain disorders like depression.
As per research, poor levels of Omega 3 fatty acids have been associated with anxiety among the general population. It also contributed to other psychological disorders like Bipolar Disorder, Social Anxiety Disorder
Thus, studies indicated that patients with depression improved on anxiety, depression, lassitude, libido, sleep, and suicidal ideation when treated with EPA form of Omega 3.
Nature’s Bounty Fish oil is one of the recommended Omega 3 supplements. These are fish oil soft gel capsules that are gluten and sugar-free. Also, these capsules do not contain any artificial colors or sweeteners.
Further, these capsules contain EPA and DHA forms of Omega 3 that support and maintain your circulatory and cardiovascular system.
In addition to this, these Omega 3 fatty acids contribute towards normal cell growth. This is because these fatty acids form an essential part of each cell’s membrane structure.
As per literature, Magnesium is an essential mineral required by the human body to support innumerable biochemical reactions for maintaining homeostasis.
Furthermore, it is also observed that inadequate levels of Magnesium contribute towards the causes of various affective mood disorders.
Accordingly, researchers have established a relationship between Magnesium levels and affective depressive states. This is because all the elements of HPA, an important hormonal response system to stress, are sensitive to the action of Magnesium.
As a result, lower levels of Magnesium are linked to depressive symptoms and suicidal thoughts in humans. However, 12 weeks of intake of 450 mg of Magnesium by humans showcased reduced depressive symptoms in a study.
Besides this, adequate levels of Magnesium also showcased mood-stabilizing effects in humans including a reduction in the signs of Anxiety, Mania, Bipolar Disorder, and Chronic Fatigue Syndrome.
So, one of the best magnesium supplements for anxiety is the Natural Vitality’s Calm Magnesium Supplement.
This supplement is a gluten-free and vegan anti-stress drink mix to support a calming and relaxing experience. Further, this supplement comes in flavored powdered form that needs to be mixed in water until dissolved.
Thus, this healthy dietary supplement nourishes your body with all the vital nutrients to help maintain stress and give you a calming experience.
A lot of observational studies showcase that there exists a relationship between a poor diet and inferior mental health.
Foods like meats, fish, green leafy vegetables, legumes, and nuts are indicated to enhance your quality of diet and hence your mood.
Furthermore, these foods are rich in Vitamin B. Hence, there exists a possibility that the link between mood and dietary habits can be moderated in part by intake of these micronutrients.
Thus, deficiencies in these micronutrients have been indicated to contribute to the underlying causes of mood disturbances and other psychiatric conditions.
This is because deficiency of these micronutrients restricts the metabolic pathways and accumulates protein-breaking chemicals in your body. As a result, increased levels of such chemicals have showcased increasing the incidence of poor mood.
Furthermore, Vitamin B also plays an important role in the synthesis and regulation of neurotransmitters like dopamine and serotonin. As you already know, these neurotransmitters play a significant role in regulating mood as well as clinical depression and anxiety.
Thus, supplementation of Vitamin B micronutrients reported an overall decrease in negative mood symptoms on the Depression, Anxiety, and Stress Scale.
Therefore, to recover your Vitamin B complex level, Garden of Life Vitamin B Complex is the recommended choice amongst others.
It is an energy supplement in the form of Vitamin B Complex vegan capsules that comprise all the essential B Vitamins like B1, B2, B3, B5, B6, B-12, folate, and biotin.
This supplement provides an increased daily value of essential B Vitamins providing enhanced mental and physical health. Besides this, the Garden of Life’s Vitamin B capsules also supports blood health, heart health, immune system health, and healthy stress response.
Another best vitamin for anxiety and depression includes Doctor Best’s L-Theanine.
Doctor Best’s L-Theanine is a veggie capsule that helps to reduce stress and routine nervous tension. These capsules are L-Theanine with Suntheanine that contain 100% Suntheanine.
Suntheanine is a patented pure form of the amino acid L-Theanine that is made in Japan from green tea leaves.
As per research, the L-Theanine supplement crosses the blood-brain barrier within half an hour of its intake. Thus, it is able to directly impact the brain.
Benefits of Doctor Best’s L-Theanine With Suntheanine
- L-theanine with Suntheanine helps in providing relaxation without causing drowsiness.
- Further, there are studies that suggest that L-theanine also helps in improving mental alertness.
- In addition to this, there are studies that reveal that L-theanine has enhancing effects on memory and learning
- Also, L-theanine helps in easing stress and routine nervous tension.
Some Details About Doctor Best’s L-theanine
- Each container comes with 90 capsules. Further, each serving of 1 veggie capsule contains 150 mg of L-theanine as Suntheanine
- It is recommended to take 1 capsule daily without food or as suggested by the professional physician
- It is Non-GMO, Gluten-Free, Soy-Free, and Vegan
Centrum Adult multivitamins is a complete, daily multivitamin supplement that comes with essential nutrients. These nutrients are important as they support the needs of your body
and enhance your health.
Centrum Adult Multivitamins contain 23 multi-nutrients. These include:
- Vitamin A – a term for a group of related compounds that are important for eye health
- The Vitamin D – critical for healthy bones and impacts growth and immune function
- Vitamin B6 – has a crucial role in supporting the nervous system and the production of immune cells
- Vitamin E – works as an antioxidant, supports heart and eye health, and plays a crucial role in immune function
- Zinc – lends structure that supports proteins found in muscle tissue and cell membranes
- Pantothenic – a B vitamin that supports a number of functions. These include producing energy from carbohydrates, protein, and fats.
Some of the other multi-nutrients include vitamin C, B12, Calcium, Magnesium, Zinc Iodine, Thiamin, etc.
This multi-nutrients help in maintaining the daily energy levels and your body’s normal immune function. Further, it also helps in metabolizing the macronutrients in the body.
Your body contains cells that lend structure, maintain and protect your DNA, and convert food into energy. These cells need both macro and micronutrients to restore themselves.
These micronutrients are nothing but essential vitamins and minerals that are critical for cell growth and function.
Thus, Centrum Adult Multivitamins are one of the best supplements that help in filling the nutritional gaps and support overall energy and metabolism.
These are easy-to-swallow tablets where adults are suggested to have 1 tablet daily with food. These are not made for use in children. Also, it is recommended to consult a medical health professional before consuming these multivitamins if you are pregnant, nursing, or taking any other medication.
These multivitamins are verified Gluten-Free and Non-GMO.
Culturelle is the daily probiotic supplement made up of the probiotic strain Lactobacillus rhamnosus (LGG). LGG is the most clinically studied strain of probiotics.
LGG helps in enhancing your digestive system, is able to survive the stomach acid, and serves as a strong barrier against the non-beneficial bacteria on your intestinal wall.
Probiotics are live microorganisms which when administered in adequate amounts provide health benefits.
The human body is made up of a number of bacterial cells. These reside in our mouth, nose, skin, and urogenital tract. However, the most important ones reside in our gut, which is called the gut microbiota.
Humans depend on these non-disease-causing, useful bacteria to undertake critical functions. These include synthesizing essential vitamins, protection against foreign pathogens, teaching the immune system to identify and attack harmful bacteria, etc.
Details About Culturelle Probiotic
- It contains Culture Forming Units (CFUs) between 1.5 billion and 20 billion
- Further, it ensures the survivability of the probiotic as it comes in a specialized packing with a double foil barrier.
- It is Gluten-free, dairy-free, and soy-free.
- The probiotic strain LGG is naturally sourced and works to keep your digestive balance in check
- Ingredients in one serving (1 capsule) include sodium- 5mg, Lactobacillus rhamnosus GG – 20 billion CFUs, and Inulin – 200 mg.
Benefits of Culturelle Probiotic
Some of the benefits include:
- Keeping your digestive system in balance
- Reducing the stomach and digestive issues related to travel
- Reducing the probability of occasional diarrhea, bloating, and gas
It is recommended to take 1 capsule a day. However, if you are traveling, start consuming the probiotic two to three days prior to the trip for best results.
Amazing Formulas GABA dietary supplement lends an influential dosage of 750 mg per veggie capsule. This GABA supplement works in the following two ways in your body:
- Helps in calming your brain
- Helps to regulate your muscle tone
GABA or Gamma-Aminobutyric Acid is an amino acid that appears naturally in your brain and eyes. It is a neurotransmitter in your central nervous system that plays a critical role in controlling brain activity and muscle tone in the body.
Accordingly, it functions as an inhibitory neurotransmitter. In other words, typically, other neurotransmitters help in stimulating the neurons. However, GABA helps in slowing down the firing of neurons.
Therefore, GABA is a common ingredient that may assist in lowering stress and anxiety.
Health Benefits of GABA
Some of the many benefits of GABA include:
- It’s all an all-natural sleep aid that produces a calming and relaxing effect
- As mentioned earlier, it helps to uplift your mood, ease nervous tension, and reduce anxiety and stress
- It is also responsible for healthy memory and other cognitive functions. Further, it enhances concentration and lowers impulsivity and hyperactivity.
- In addition to this, GABA also helps in improving the recovery times between workouts and lean muscle growth.
How to Use?
It is recommended to take 1-2 capsules 2 to 3 times daily between meals and typically with a fruit juice.
Nested Naturals 5-HTP enhances a calm and relaxed state of mind by maintaining healthy serotonin levels in your brain.
Serotonin is a neurotransmitter (a brain chemical) that assists in managing your mood, appetite, and sleep-wake cycles.
An imbalance in the serotonin levels may interfere with your normal sleep habits and bring in mood swings.
Your gut produces the major portion of serotonin in your body. Therefore, instead of the brain, it’s your gut that has more serotonin.
This is where 5-HTP supplements shine. It helps in providing what your body needs to maintain serotonin levels.
5-HTP is the precursor to serotonin. Thus, supplemental 5-HTP may assist in maintaining the requisite serotonin levels in the nervous system.
Other Details About Nested Naturals 5-HTP Supplement
- This comes in easy-to-swallow capsules
- Nested Naturals 5-HTP 100 mg is a natural supplement made out of Griffonia Simplicifolia. Also, the ingredients used are 100% vegan and non-GMO.
- This pack contains 120 capsules
- Each capsule contains ingredients like 5-HTP – 100 mg, rice flour, and Plant Cellulose
Benefits of Nested Naturals 5-HTP Supplement
Some of the benefits include:
- It helps in enhancing positive moods
- Supports calm and relaxed state of mind
- Helps in promoting healthy sleep and maintains melatonin, the chemical that maintains the sleep/wake cycles.
Natural Remedies for Anxiety
Mindfulness-Based Stress Reduction (MBSR) has emerged as one of the well-known clinical applications of Mindfulness-Meditation.
Mindfulness refers to achieving the state of self-awareness by focusing on your life’s purpose, present, and serene experiences occurring moment after moment without having any judgments.
This form of psychotherapy has showcased increased benefits to individuals suffering from a wide range of medical and psychological conditions.
These include depression, anxiety disorders, eating disorders, chronic pain, cancer, and fibromyalgia.
It is observed that when meditation is used as an adjunctive treatment to the primary treatment, it reduces depression and anxiety symptoms.
Furthermore, mindfulness skills were observed to enhance one’s capacity to respond to aversive cognitions, sensations, and emotions. Also, mindfulness brings in self-awareness in the present moment without holding any judgments.
In other words, mindfulness interventions like meditation enhance your mood and reduce anxiety symptoms. It does this by reducing your tendency to react to negative mental and physical states with ruminative thought or maladaptive behavior.
Typically, people suffering from anxiety disorders may misunderstand experiences relative to normal people. In other words, they may showcase feelings of panic and fear when exposed to such experiences.
Likewise, people having depression strongly hold a negative view of themselves. Thus, meditation helps such people become consciously aware of their breath or the immediate present.
This in turn restricts the anxiogenic or depressogenic thought patterns that would otherwise increase the possibility of maladaptive behaviors.
These behaviors may include phobic behavior, social withdrawal, substance abuse, and suicidal thoughts.
Furthermore, studies showcase that mindfulness meditation may lead to the detection of early signs of stress, ruminative thoughts, and physiological arousal.
Thus, it may give an opportunity to those practicing meditation to respond more effectively through coping responses.
There are a number of studies showcasing that physical inactivity may also be linked to the incidence of mental disorders. In other words, such studies showcased an association between the level of physical activity and symptoms of anxiety and depression.
In addition to this, physical exercise is considered an important part of the treatment and improvement of many medical conditions.
Further, improved physical health contributes towards enhanced mental health. As a result, it is generally accepted that physical activity may have positive effects on mood and anxiety.
For instance, in one of the cross-sectional studies, recreational physical activity was correlated with better mental health.
In other words, the study showcased that the health of individuals improved in terms of fewer symptoms of both anxiety and depression. However, this occurred after various other variables like age, sex, sociodemographic status, and physical illness were controlled.
Furthermore, another study showcased a significant relationship between regular physical activity and a lower predominance of certain psychological disorders. These included major depression, social phobia, specific phobia, and agoraphobia.
Thus, it was observed that aerobic exercise training was more effective relative to mobility exercises for those with high trait anxiety or Generalized Anxiety Disorder (GAD). In fact, it was concluded that the therapeutic effect of such training was comparable to Cognitive Behavioral Therapy (CBT).
Another set of clinical studies suggested that physical exercise or training may be therapeutic for patients with anxiety neurosis and panic disorder.
This happens because physical exercise regulates the HPA axis and increases parasympathetic function. Further, e exercise also regulates sympathetic nervous system hyperactivity common in patients with anxiety disorders.
Also, regular physical exercise enhances anti-inflammatory mechanisms and anti-oxidant enzyme activity that help in reducing stress. Additionally, physical activity activates the dopaminergic and glutamatergic neurotransmitters, hence regulating the synaptic transmission.
Finally, aerobic exercise is effective in reducing high sensitivity to anxiety. This is because it may facilitate habituation to bodily sensations in a controlled and safe manner. As a result, it dissociates the person from the subjective anxiety experience and the consequent catastrophic perceptions.
As per research, journaling about your own thoughts and feelings is one of the important parameters that make emotional writing therapeutic.
This is because one of the key benefits of expressing your emotions through a journal is that it releases increased emotional energy.
Further, journaling provides you a medium for self-reflection and self-understanding. Thus, when you start reflecting upon your thoughts, feelings, and behavior, you are initially doubtful, hesitant, and extremely confused.
Then, as you start understanding yourself more, you move towards resolving, clarifying, and addressing your doubts.
Now, self-reflection through writing a journal does not mean that you will understand your thoughts and feelings by merely putting them on paper. It is important for you to have the desired attitudes in order to understand your thoughts.
These attitudes include open-mindedness, wholeheartedness, and responsibility.
In other words, an individual who is open-minded benefits more through self-reflection by means of the journaling process relative to a close-minded individual.
Further, keeping a journal helps you learn how to cope, clarify feelings about your relationships, and increases your awareness about such relationships.
Thus, writing a journal helps you to organize your thoughts, find a reasonable solution to your problem, and thus reduces stress or anxiety caused by such thoughts.
Read more: The 16 Best Anxiety Journals of 2021
So, besides this, what are the other benefits of writing a journal? Journaling helps you to:
- To reveal information that is not otherwise revealed
- Reflect changes and measure self-esteem
- Address loneliness
IV. Aroma Therapy
Aromatherapy or Clinical Aromatherapy is an integrative therapy that functions with traditional medical treatment.
It is claimed to be beneficial for managing pain, anxiety, depression, stress, nausea, insomnia, and overall well-being.
There are various categories for Aromatherapy. These include:
- mind-body therapy
- biologically based practices
- Energy medicine
- Manipulative and body-based practices
- Whole medical systems like Ayurvedic and traditional Chinese medicine
Accordingly, nursing health care comes under mind-body therapy. It makes use of essential oils that go with the therapeutic interventions to control anxiety.
The essential oils used in aromatherapy are derived from seeds, leaves, stems, needles, flowers, fruits, petals, woods and resins, grasses, and roots, and rhizomes.
How Does Aromatherapy Work?
There are four different methods of undertaking aromatherapy. These include:
- Application on the skin for skin absorption of the essential oil.
- Absorb the essential oil by inhaling in the nostrils. For example direct inhalation using a diffuser with steam. Or indirect inhalation via scented room spray
- Oral absorption of the oil in the form of gelatin capsules
- Internal absorption of the essential oil such as essential oil used for flavor in the prescription medicines
Benefits of Aromatherapy
- Helps in easing stress, anxiety, and depression
- Enhances sleep
- Improves the feelings of relaxation
- Eases pain and nausea due to the side effects of cancer treatment
V. Deep Breathing Exercises
Deep breathing is another natural remedy for anxiety. It is also called abdominal breathing, paced respiration, belly breathing, or diaphragmatic breathing.
Deep breathing involves breathing deeply wherein you allow the air coming through your nose to fill your lungs and the lower belly to come out.
Now, the majority of us are not able to relate to such a kind of breathing. This is because of the cultural belief of having flat tummies which is certainly bad for our respiration.
Both men and women consider flat tummies as glamorous and, thus, typically hold their breath so that they have a flat stomach. This comes in the way of deep breathing and makes shallow breathing look normal.
This induces stress and anxiety because shallow breathing restricts the extent to which your diaphragm can move.
This stops the air from reaching the deepest parts of your lungs. And this makes you feel out of breath and anxious.
Therefore, deep breathing promotes the complete exchange of oxygen. In other words, a perfect process of taking in oxygen and giving out carbon dioxide. This further helps in lowering the heart rate and controlling the blood pressure levels.
How is Deep Breathing Done?
- Sit in a quiet place with your back straight and eyes closed.
- Place one hand on your chest and the other on your belly below the rib cage
- Now, breathe in slowly through your nose. And let your stomach bulge out as it fills with air.
- Hold your breath for a few seconds and then breathe out slowing from your mouth.
- Do this several times in the day to have a calming effect.
VI. Quit Caffeine, Alcohol, and Cigarette Smoking
Caffeine, alcohol, and cigarette smoking add to anxiety instead of relieving it. Typically, people depend on alcohol when anxious. No doubt alcohol acts as a natural drug that produces a calming effect.
However, this is very temporary and when everything settles down, anxiety makes a severe comeback. Those who depend on alcohol for relieving anxiety get addicted to it.
Likewise, cigarette smoking also adds to the anxiety. There are studies that show that chemicals used in cigarettes alter neural pathways associated with anxiety.
Caffeine, too, adds to anxiety as it leads to nervousness and may cause anxiety disorders. So, if you are facing anxiety or panic issues, having caffeine may add to your problems.
People take it lightly, but laughter certainly does you good. It may not cure all diseases, but it certainly positively impacts you, both in the short as well as long term.
For instance, it encourages a rich intake of oxygen, activates your heart, lungs, and muscles, and releases natural pain relievers or endorphins.
Likewise, it helps in reducing physiological symptoms of stress. It also helps in relieving pain, improving your immune system, and uplifting your mood.
Cannabidiol (CBD) is a compound of the Cannabis sativa plant, also known as Marijuana. As per research, CBD is reported to have therapeutic properties for treating anxiety disorders.
Over the Counter CBD drugs have been quite popular in the health and wellness markets all over the world. The very reason behind CBD’s increasing popularity is that it has the ability to reduce stress, anxiety, depression, and enhance sleep.
As per the controlled clinical trial, it is observed that about 300 to 800 mg of CBD dose reduced anxiety in healthy subjects as well as patients with psychotic disorders. These disorders included Social Anxiety Disorder, Parkinson’s disease, psychosis, and heroin disorders.
Further, a number of observational studies, as well as case reports, indicate the CBD has therapeutic properties. Thus, it turned out to be effective in treating patients with anxiety and sleep disorders, Crohn’s disease, depression, and PTSD.
In fact, CBD also enhances sleep and depression that are often comorbid with depression. Moreover, CBD does not have unwanted side effects relative to the current antianxiety medications.
Thus, it could be more preferable over some of the medicines currently available with respect to its safety and side effect profile.
The most popular CBD oil is CBDistillery’s Full Spectrum CBD Oil Tincture – 1000mg – 30ml. It incorporates naturally occurring plant proteins, minerals, and vitamins that render all the beneficial effects of the Cannabis plant.
Chamomile (Matricaria recutita) is one of the most widely used herbal remedies in the world. It has long been used as a traditional remedy for its calming effect.
As per research, Chamomile is reported to have anxiolytic and antidepressant properties. The anxiolytic properties may relate to the modulation of certain neurotransmitters that bring calming effects.
As per clinical trials, Chamomile is reported to have significantly reduced anxiety in patients with anxiety disorders and minor depression.
Typically, healthy individuals have the highest levels of cortisol at the time of awakening. Then, this level increases further within 30 to 45 minutes after awakening. But, the cortisol levels decline sharply throughout the day.
However, patients suffering from anxiety disorders have lower awakening cortisol levels. Further, their sensitivity to cortisol diminishes due to chronic stress.
However, in a study investigating the effectiveness of Chamomile Therapy, it was observed that the morning cortisol levels increased when patients were given chamomile.
Thus, one of the best chamomile teas for anxiety is FGO’s Organic Chamomile Tea. This comes in a pack of 100 Chamomile tea bags filled with premium quality Chamomile from Egypt.
Further, there are various flavors to it like hibiscus, earl grey, spearmint, and dandelion root. So you can choose any as per your taste preference and get that soothing experience.
Plant Therapy’s Lavender Essential oil is one of the best lavender essential oils that help in dealing with stress and anxiety. This is USDA Organic and Non-GMO certified.
Lavender or Lavendula angustifolia essential oil has been used as a herbal remedy for centuries. The essential oil has a sweet, herbal floral scent and has a number of therapeutic effects.
These include relieving stress, anxiety, headaches, irritability, insomnia, and depression. It also helps in proper digestion and dealing with upset stomachs and loss of appetite.
You can diffuse the lavender essential oil half or one hour before bedtime. This will help you create a relaxing environment and get a peaceful sleep.
In addition to this, you can dilute 2-5% of lavender essential oil in your favorite carrier oil for topical use. For instance, you can apply it to your skin or scalp for fine lines or an itchy scalp.