There are many ways to naturally calm anxiety and nervousness. Some people may find relief with supplements, while others might need to make lifestyle changes. It is important to work with a healthcare professional to determine the best plan for you. Here are some natural options for reducing anxiety:
• Get regular exercise: Exercise can help reduce stress and improve your mood. A moderate amount of exercise is the key to maintaining mental health benefits.
• Try relaxation techniques: Relaxation techniques such as yoga, meditation, and deep breathing can help reduce stress and improve your overall well-being.
• Limit caffeine intake: Caffeine can worsen anxiety symptoms, so it is important to limit your intake or avoid it altogether if possible.
• Eat a healthy diet: Eating a diet that is high in vegetables, fruits, whole grains, and lean protein can help reduce anxiety symptoms by providing your body with the nutrients it needs to function properly.
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Kava
Kava has been used for centuries by the people of the South Pacific for its relaxing and stress-reducing effects. It has also been used traditionally as a ceremonial drink.
Today, kava is available as a dietary supplement in the United States. It can be found in most health food stores and online retailers. Kava is also available as a tea, extract, or capsules.
There is some scientific evidence to support the use of kava for anxiety and stress relief. However, there is concern that kava lactones may have harmful effects on the liver. Therefore, it is important to talk to your healthcare provider before taking kava supplements.
Passion flower
Passionflower supplements are generally considered safe when taken by mouth in small doses for a short period of time. However, passionflower can cause some side effects including dizziness, confusion, and drowsiness. People taking medications for anxiety or depression should talk to their doctor before taking passionflower supplements since the herb can interact with some medications. Passionflower is not recommended for use during pregnancy or breastfeeding due to a lack of safety information.
Valerian
Valerian is an herb that has been used for centuries to treat anxiety and insomnia. It is thought to work by increasing levels of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps regulate nerve activity and has a calming effect on the nervous system. A number of studies have shown that valerian can effectively treat anxiety and improve sleep quality. However, it can take several weeks of regular use before its full effects are felt.
Chamomile
Chamomile tea has a calming effect on the body and mind, making it an ideal drink for those suffering from anxiety or stress. The herb contains several compounds that work together to relax muscles, reduce inflammation, and promote sleepiness. Chamomile tea can be enjoyed fresh or dried, and is available in most health food stores.
Lavender
There are many ways to use lavender oil for anxiety relief. You can add a few drops of lavender oil to your bathtub or diffuser, or apply it topically to your skin. You can also purchase pre-diluted lavender oil, which is ready to use without any further dilution required.
If you choose to apply lavender oil directly to your skin, be sure to do a patch test first on a small area of skin to make sure you don’t have any adverse reaction. When using essential oils topically, always dilute them with a carrier oil such as jojoba or coconut oil before applying them to your skin.
When diffusing lavender oil, start with just a few drops and increase the amount as needed until you achieve the desired level of relaxation. For best results, diffuse lavender oil for at least 30 minutes before bedtime so that you can reap the full benefits while you sleep.
Lemon balm
Lemon balm is used for anxiety, insomnia, indigestion, muscle spasms, headaches, and other conditions. But there is little scientific evidence to support these uses.
The herb contains compounds that seem to have calming effects on the nervous system. Lemon balm has been used in traditional medicine for centuries as a calming agent.
Some studies suggest that lemon balm may help reduce anxiety levels in people with mild-to-moderate anxiety disorders such as generalized anxiety disorder (GAD) or social anxiety disorder (SAD). A few small studies also suggest that lemon balm may help improve sleep quality in people with insomnia.
In one study of 60 people with insomnia, those who took a lemon balm supplement slept better than those who took a placebo pill. In another study of 80 adults with self-reported stress-related sleeplessness, those who took 600 mg of standardized lemon balm extract per day for 2 weeks reported improved sleep quality.