Do you feel over irritating in regards to the brand new activity you have normal, getting married, just going through an upcoming exam, the threat of an infection or regarding the future? Tension, tension, and pressure are nearly unavoidable with the busy and competitive lives we are dwelling nowadays.
A review paper published in 2016, of more than 48 studies worldwide, concluded that anxiety is a bigger problem than depression in today’s world (1). So, anxiety is far more common and detrimental to health than we imagine (2).
Moreover, some people are naturally more prone to nervousness and anxiety than others. If you suffer from uncontrollable, overwhelming, and persistent anxiety, you may be suffering from anxiety disorder and need to seek medical help (3). More women suffer from anxiety disorders than men.
Some common symptoms of anxiety are fear, apprehension, restlessness, headache, irritability, heart palpitations, shortness of breath, difficulty falling or staying asleep, upset stomach, dry mouth, nausea, dizziness, difficulty in concentrating or the mind going blank, and fatigue
Other factors contributing to this problem include depression, disturbed sleep, nutritional deficiencies, mental disorders in families, nicotine, adrenal disorders, thyroid disorders and certain medications.
Those who enjoy extreme or continual anxiety and stress could be headed for larger problems. Anxiety and strain are two of the most commonplace factors contributing to a number of health problems. So it’s critical to manipulate the circumstance, and plenty of human beings discover herbal remedies very powerful.
Here are the top 10 home remedies for anxiety.
- 1. Chamomile for treat anxiety
- 2. Oranges for reduce anxiety and improve mood
- 3. Rosemary for treat anxiety
- 4. Lavender for induce relaxation and relieve depression
- 5. Nutmeg for promotes relaxation, fights depression, and works as a muscle relaxant
- 6. Lemon Balm for reduce anxiety, promote sleep and improve appetite
- 7. Flaxseeds for improving mood and alleviating anxiety and depression
- 8. Fennel for treat disorders deficient in estrogen-like anxiety disorders & reduces gastrointestinal symptoms that often accompany anxiety
- 9. Relaxing Bath for anxiety and stress
- 10. Massage for relaxing your body and relieving anxiety
1. Chamomile for treat anxiety
According to a 2009 study published in the Journal of Clinical Psychopharmacology, chamomile (Matricaria retutica) may help reduce anxiety symptoms in those suffering from mild to moderate generalized anxiety disorder (5).
How to :
- Steep two to three teaspoons of dried chamomile, preferably German chamomile, in a cup of hot water for three to five minutes. Strain it and, if you wish, add honey and cinnamon to it. Drink this tea a few times a day for about one month or until you see improvement.
- Alternatively, take this herb in a supplement form. Consult your doctor for proper dosage. Adults can generally take 400 to 1600 mg capsules in divided doses daily, or one to four ml of liquid extract three times a day.
2. Oranges for reduce anxiety and improve mood
A study published in 2015 showed that orange scent was a safe and effective therapy to help women overcome their anxiety during childbirth (6).
Similarly, it helped reduce anxiety in patients undergoing dental surgery (7).
Another study published in 2012 also lends support to the use of sweet orange aromatherapy as a tranquilizer for anxiety disorders (8).
How to :
- Simply peeling an orange and inhaling its aroma can help uplift your mood. For better results, put a few orange peels in a pan of water and allow it to simmer. Inhale the refreshing smell to do away with your anxiety. Repeat as needed.
- Inhale orange essential oil directly or add a few drops to a diffuser when you feel anxious.
Note: Wash the orange peels thoroughly to remove the traces of pesticides.
3. Rosemary for treat anxiety
A study published in the Journal of Pharmacy and Pharmaceutical Sciences showed that non-volatile components of rosemary include rosmanol, cirsimaritin, salvigenin are known to have anxiolytic activity (9).
How to :
- Add one or two teaspoons of dried rosemary to one cup of hot water. Let it steep for about 10 minutes, and then strain it. Drink this tea daily until you are satisfied with the results.
- You can also use rosemary incense or add a few drops of rosemary essential oil in an aromatherapy diffuser or vaporizer.
4. Lavender for induce relaxation and relieve depression
This remedy for anxiety and stress is also approved by the European Medicines Agency (10).
How to :
- Boil two cups of water, add two to four drops of lavender essential oil to it and inhale the steam to ease anxiety. Repeat as needed.
- Alternatively, mix three or four drops of lavender oil in one teaspoon of almond oil, olive oil or any base oil. Use it as massage oil on your neck, back, and shoulders. Repeat daily or a few times a week until your condition improves.
A review of studies conducted on various essential oils indicated that lavender essential oil had the best profile among several essential oils studied; it was also found to be helpful in reducing anxiety in many animal studies (11).
5. Nutmeg for promotes relaxation, fights depression, and works as a muscle relaxant
Hence, it is great to treat anxiety, stress, and depression. Myristicin and safrole are the major constituents of nutmeg which have mind-altering properties (12).
Different extracts of nutmeg showed differing anxiolytic activity in a study published in 2002 (13).
How to :
- Simply inhale the smell of nutmeg oil to uplift your mood and reduce brain exhaustion. You can also add one-quarter teaspoon of nutmeg powder in your food on a regular basis.
Caution: Excessive use of nutmeg is not recommended, especially for those who have psychiatric conditions.
Note: Nutmeg should be consumed in only in trace amounts as there are reports that it can cause poisoning or psychedelic effects.
6. Lemon Balm for reduce anxiety, promote sleep and improve appetite
Eugenol, a constituent of lemon balm is known for its antibacterial properties and ability to soothe muscle spasms and numbed tissues (14).
How to :
- Lemon balm works wonderfully as an aromatherapy agent. Inhale lemon balm essential oil directly or through diffuser for its calming effect.
- Take 60 drops of lemon balm tincture as needed when you feel nervous.
Caution: Do not use this herb in excess; it may make you more anxious.
7. Flaxseeds for improving mood and alleviating anxiety and depression
omega-3 fatty acids, lignins and fiber that have a wide range of health benefits including improving mood and alleviating anxiety and depression (15).
In a study published in 2013, polyphenols and omega-3 fatty acids from flaxseeds were able to reduce all the symptoms of chronic mild stress in animal models (16).
How to :
- Add 3-4 tablespoons of ground flax seeds to your cereal, yogurt or smoothies.
- Drink 1-2 tablespoons of flax seeds oil daily. You can add flax seeds oil in your salad or other hot meals. The taste of flax seed oil is nutty, which can enhance your meal’s flavor.
8. Fennel for treat disorders deficient in estrogen-like anxiety disorders & reduces gastrointestinal symptoms that often accompany anxiety
How to :
- Put a few drops of fennel essential oil on a tissue and inhale the smell, off and on, for about one hour. Repeat every few hours, as needed.
You can also drink fennel tea on a regular basis, before or after meals. Fennel juice will also help.
9. Relaxing Bath for anxiety and stress
How to :
- Mix one cup of Epsom salt (magnesium salt) in a bathtub filled with warm water. Soak in it for 10 to 15 minutes.
- Alternatively, you can add five to seven drops of an aromatherapy essential oil like chamomile, lavender, ylang-ylang, geranium or bergamot, along with an ounce of carrier oil like jojoba oil, to your bath water. Soak in it for 15 to 20 minutes.
In a paper published in 1954, it was reported that patients felt relief from symptoms of anxiety and tension after a hot bath which helped relax their muscles (19).
10. Massage for relaxing your body and relieving anxiety
A study published in the Journal of Caring Science in 2012 demonstrated that a gentle hand massage before an ophthalmic surgery increased patient comfort and reduced anxiety (20).
Massage daily before taking your morning bath or at night before going to bed. Continue for a few weeks, or include it in your daily routine if you are prone to anxiety.
Along with these natural remedies, using some preventive measures to reduce and control anxiety such as smoking cessation and restricting the amount of caffeine can be beneficial.
Also, improve your lifestyle by incorporating regular exercise, sleep routine, eat whole food diet and do yoga or other relaxation techniques, such as deep breathing, meditation, visualization, and music therapy to further reduce your anxiety long term.
If you are experiencing intense anxiety or suffering from an anxiety-related disorder, consult an expert for proper diagnosis and treatment.
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- Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. J Clin Psychopharmacol. 2009;29(4):378-382. doi:10.1097/JCP.0b013e3181ac935c.
- Rashidi-Fakari F, Tabatabaeichehr M, Mortazavi H. The effect of aromatherapy by essential oil of orange on anxiety during labor: A randomized clinical trial. Iran J Nurs Midwifery Res. 2015;20(6):661-664. doi:10.4103/1735-9066.170001.
- Hasheminia D, Kalantar Motamedi MR, Karimi Ahmadabadi F, Hashemzehi H, Haghighat A. Can Ambient Orange Fragrance Reduce Patient Anxiety During Surgical Removal of Impacted Mandibular Third Molars? J Oral Maxillofac Surg. 2014;72(9):1671-1676. doi:10.1016/j.joms.2014.03.031.
- Goes TC, Antunes FD, Alves PB, Teixeira-Silva F. Effect of Sweet Orange Aroma on Experimental Anxiety in Humans. J Altern Complement Med. 2012;18(8):798-804. doi:10.1089/acm.2011.0551.
- Abdelhalim A, Karim N, Chebib M, et al. Antidepressant, Anxiolytic and Antinociceptive Activities of Constituents from Rosmarinus Officinalis. J Pharm Pharm Sci. 2015;18(4):448-459. http://www.ncbi.nlm.nih.gov/pubmed/26626245. Accessed February 21, 2018.
- Avato P, López V, Nielsen B, Solas M, Ramírez MJ, Jäger AK. Exploring Pharmacological Mechanisms of Lavender (Lavandula angustifolia) Essential Oil on Central Nervous System Targets. Front Pharmacol. 2017;8. doi:10.3389/fphar.2017.00280.
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- Lemon balm | University of Maryland Medical Center. https://www.umm.edu/health/medical/altmed/herb/lemon-balm. Accessed February 21, 2018.
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- Naveen S, Siddalingaswamy M, Singsit D, Khanum F. Anti-depressive effect of polyphenols and omega-3 fatty acid from pomegranate peel and flax seed in mice exposed to chronic mild stress. Psychiatry Clin Neurosci. 2013;67(7):501-508. doi:10.1111/pcn.12100.
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