Natural Anxiety Treatments – An Annotated List

Copyright (c) 2010 Peter Rubel

Aside from prescription drugs, natural anxiety treatments are available. The following list of seventeen anxiety remedy areas range from the quick and easy to the more challenging or long term. One’s circumstances and/or professional advice may guide in the choice.

Breathing Exercises: Anxiety, especially in a panic attack, is commonly exacerbated by hyperventilation. Over-breathing unbalances the acid/alkaline ratio in the brain and also the emotions. Especially when undergoing a panic attack, it is important to breathe slowly, deeply, and in and a controlled and self-conscious fashion. Alternately, people undergoing panic attacks may initially forget to breathe for a short period, which of course does not help either.

Exercise: Regular exercise helps boost mood and reduce stress hormone levels. Stress hormones include cortisol, which elevates glucose levels in the blood, and adrenaline, which raises heart rate and blood pressure. Over time, regular exercise also slows the processes of aging.

Sleep: Poor sleeping habits and problems with sleeping can contribute to heightened anxiety. Eating shortly before going to bed late is one poor sleep habit. Sleep interruptions, especially sleep apnea, do not allow the brain and nerves to function their best during the day.

Hydration: Cells, organs, and systems throughout the body are either more or less efficient depending on the quantity of water in and between cells. Water is best retained in the system not when a person drinks a great deal infrequently, but when water is taken in smaller amounts more frequently throughout the day. Water quality is important too, and a major problem in many part of the world.

Nutrition and toxicity: One patient’s anxiety and depression dissipated after a yeast infection was successfully treated. Another found magnesium supplementation gave more relief from panic attack than any other remedy he tried. B-vitamins, calcium and magnesium, and the amino acid GABA are examples of more common nutritional supplements useful in ameliorating anxiety. Chlorella and cilantro are examples of plant materials useful at removing heavy metal toxicities (lead, cadmium, mercury, and so on).

Herbs: Some herbs are known for having a mild calming or sedative effect, such as Kava Kava, Valerian, Chamomile, Lemon Balm, Hops, Passionflower, and Skullcap. The quality of herbs for anxiety varies by product; bodily reactions vary as well.

Homeopathy: Various forms of homeopathy have long been used for specific anxiety symptoms. It may be most effective to use such materials in some sequence under the direction of a trained practitioner, though homeopathy materials are generally quite safe.

Aromatherapy: Certain essential oils, as they are called, have an effect on the brain as dispersed in the air and absorbed via the olfactory tissues into the brain. The desired effects of these essential oils should not be confused with the pleasure of smelling them, though the latter may be an added benefit. Lavender, for example, is well known for producing a calming effect on the emotions. Note that essential oil product quality can vary. Lavender perfumes and “fragrant essences” will not typically have as strong and effect as pure Lavender essential oil, rich is ester content.

Cognitive Behavior Therapy: This therapy is often completed under the care and oversight of psychiatrist or medical doctor who usually prescribed psychotropic drugs in addition to the therapy. It is thus expensive, especially if the therapy progresses for a longer period. Nonetheless, cognitive behavior therapy in itself could be considered a “natural” means of treating anxiety. Patients of cognitive behavior therapy are often required to keep a journal long term of the irrational thoughts, fearful emotions, and circumstances that trigger the emotion of anxiety or panic. Exercises in specific positive and rational thinking are also prescribed.

Exposure Therapy: A relatively small number of cognitive behavior therapists focus more directly on helping patients face their fears, often in professional counseling quarters under direct supervision. Naturally what the patient and therapist feels s/he can reasonably handle and the speed of progress varies, though it is usually considered a powerful mechanism.

Prayer and Meditation: This varies with religious belief. Often in general terms, the worldview is comprised of conflict between good and evil, variously conceived. The anxious person stands in an uncertain or uncomfortable relation to the supernatural or to good and evil or to persons. Prayer and meditation is seen as a device to establish or maintain more pleasing or healthy relationships. In common with secular thought also, calming and positive thoughts in prayer and meditation establish or strengthen patterns among brain synapses which enable or strengthen positive mood or emotion. Thankfulness and forgiveness and patience are often part of positive relationships and thoughts.

Emotional Freedom Technique: “Negative” emotions like fear and anger are thought to be associated with blockages in nerve energy flow, with negative emotions particularly effective at causing blockages resulting in challenges to bodily health. Emotional Freedom Technique (or EFT) aims to retrain the subconscious and unblock the body’s nerve pathways. In practice, the EFT practitioner will speak a positive statement (best emotionally expressively) that counters a negative one while lightly tapping with the finger tips at various nerve meridian points on the upper body and head. A series of free videos on EFT practice are available on YouTube. See also “Meridian Tapping Techniques.”

Acupressure and Reflexology: Derived from ancient Chinese medicine, those directing patients would have them massage certain points or areas on the ears, hands, and especially feet corresponding to anxiety relief.

Yoga: Yoga has forms of stretching, exercise (including breathing exercises) and meditation techniques that are know to calm and benefit those who practice it.

Thyroid: Some patients exhibiting anxiety disorders or problems are greatly helped when the thyroid is treated. Some means of treating the thyroid can be natural, such as supplementation with glandular extract, iodine, or removal of toxicity.

Avoidance: Of course avoidance behaviors are often a major problem among those who suffer from anxiety–such as avoiding public places. But anxiety sufferers should avoid sugar, caffeine, alcohol, illicit drugs, and environmental toxins. People with anxiety disorders are often more stressed when sugar is part of their diet. Caffeine tends to exacerbate the anxious feelings. Note that sweetened water and soda pop are poor sources of hydration.

Lifestyle Changes: Perhaps the environment of your work place or home drains you of vitality because you are exposed to one or more toxin or allergen. Perhaps juggling a particular combination of long commute, taxiing family members to extracurricular activities, and work travel is too great a stress. Perhaps your job or career is not best suited to your skills and desires. Perhaps your work hours eat into sleep hours. Perhaps your diet needs work… or else. Perhaps the extra TV in the bedroom is driving up your blood pressure. Perhaps something needs changing here.

About the Author

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