Natural remedy for anxiety attacks

Natural Remedies for Anxiety: 10 Ideas

Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry that could be caused by a combination of factors that researchers believe range from genetics to environmental to brain chemistry.

Some common symptoms of anxiety include:

increased heart rate
rapid breathing
restlessness
trouble concentrating

However, it’s important to note that anxiety can present itself in different ways for different people. While one person may experience a butterfly feeling in their stomach, another might have panic attacks, nightmares, or painful thoughts.

With that being said, there’s a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it gets to an uncontrollable or excessive point and starts to affect your quality of life, it could be a disorder.

Some anxiety disorders include:

panic disorder
post-traumatic stress disorder (PTSD)
obsessive-compulsive disorder (OCD)
separation anxiety
illness anxiety
phobia
generalized anxiety disorder (GAD)
social anxiety disorder

Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.

There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.

If you’re looking to go a more natural route, though, there are little and big ways you can help combat anxiety.

You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone.

1. Stay active

Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.

A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.

This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.

Getting your heart rate up also changes the brain chemistry to create more space for anti-anxiety neurochemicals, like:

serotonin
gamma-aminobutyric acid (GABA)
brain-derived neurotrophic factor (BDNF)
endocannabinoids

According to the American Psychological Association (APA), regular exercise leads to an enhancement of concentration and willpower, which can help certain anxiety symptoms.

When it comes to what type of exercise, this is more of a personal preference. If you’re looking to really get your heart rate up, something like a HIIT class (high-intensity interval training) or running is your best bet.

But if you’re looking to start off with something with a little lower impact, workouts, like Pilates and yoga, could also be just as beneficial for your mental health.

2. Steer clear of alcohol

Drinking alcohol may take the edge off at first, since it’s a natural sedative. However, research suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.

A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.

Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.

Anxiety may temporarily increase in early sobriety but can improve in the long run.

Alcohol has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And as we’ll later point out, a good night’s sleep is incredibly helpful when combating anxiety.

3. Consider quitting smoking cigarettes

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.

Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.

If you’re looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention (CDC) recommends finding a safe substitute for cigarettes, like toothpicks.

You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.

4. Limit caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.

Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.

Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.

For example, a 2008 study showed that caffeine increases alertness by blocking the brain chemical adenosine, which is what makes you feel tired, while at the same time triggering the release of adrenalin.

With all this being said, a moderate intake of caffeine is safe for most people.

However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.

Start replacing these drinks with water to quench the thirst. This will not only satisfy your body’s need to drink a liquid, but it will also help flush caffeine from your body and keep you hydrated.

Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.

5. Prioritize getting a good night’s rest

Sleep has been proven time and time again to be an important part of good mental health.

Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.

You can make sleep a priority by:

only sleeping at night when you’re tired
not reading or watching television in bed
not using your phone, tablet, or computer in bed
not tossing and turning in your bed or going to another room if you can’t sleep
avoiding caffeine, large meals, and nicotine before bedtime
keeping your room dark and cool
writing down your worries before going to bed
going to sleep at the same time each night

6. Meditate and practice mindfulness

A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.

Meditation is known to relieve stress and anxiety and is a primary facet of CBT.

Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.

How to meditate

There are 9 popular types of meditation:

mindfulness meditation
spiritual meditation
focused meditation
movement meditation
mantra meditation
transcendental meditation
progressive relaxation
loving-kindness meditation
visualization meditation

Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.

7. Eat a balanced diet

Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.

If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.

8. Practice deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.

Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.

9. Try aromatherapy

Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Its goal is to enhance both physical and emotional health.

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to:

help you relax
help you sleep
boost mood
reduce heart rate and blood pressure

Some essential oils believed to relieve anxiety are:

bergamot
lavender
clary sage
grapefruit
ylang ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.

A 2014 study showed chamomile may also be a powerful ally against GAD. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in test scores that measure anxiety symptoms than those who were given a placebo.

Another 2005 study found that chamomile extract helped sleep-disturbed rats fall asleep. Researchers believe that the tea may function like benzodiazepine, binding to benzodiazepine receptors and having benzodiazepine-like hypnotic activity.

Interested in other resources for mental health?

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

If you’re feeling anxious, the above ideas may help calm you down.

Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.

Read this article in Spanish.

CBD, Herbal Supplements & More

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We do the research so you can find trusted products for your health and wellness.

CBD products for anxiety

If you’re interested in trying CBD for anxiety, here are a few products that may be helpful. Learn about how we select CBD products.

Medterra CBD Gummies, Sleep Tight. With added melatonin, these gummies may be useful for sleep. Shop now. Use code “health25” for 15% off.
Charlotte’s Web Hemp Extract-Infused Gummies, Calm. In addition to CBD, the lemon balm in these gummies may help soothe anxiety. Shop now. Use code “HEALTh25” for 15% off.
CBDistillery CBD Oil. Made with CBD isolate, this oil is a good option if you’re looking to avoid THC altogether. Shop now. Use code “healthline” for 20% off.
Lord Jones Royal Oil. A multipurpose product, this CBD oil can be used topically or orally. Shop now.
Joy Organics CBD Bath Bombs. If taking a bath helps you relax, these lavender-scented bath bombs may be a good choice. Shop now. Use code “healthcbd” for 15% off.

A popular herbal supplement for anxiety is valerian root. There’s some evidence that this perennial plant’s herbal preparation can help with anxiety.

A 2020 literature review found that valerian extract helped reduce symptoms of anxiety in multiple studies. Dosages in these studies ranged from 100-milligram (mg) single doses to 600 mg per day.

Learn more about valerian root dosage for anxiety here.

Oral lavender oil supplements may also help reduce anxious feelings. A 2017 literature review found that lavender oil supplements can be effective in reducing anxiety and depression symptoms, and improving sleep.

Drinks containing lemon balm may also help you reduce general feelings of anxiety.

However, supplements are not monitored by the Food and Drug Administration (FDA), and they may have side effects. That said, they may be a suitable option for treating mild anxiety symptoms.

It’s critical that you talk with your doctor before taking supplements since they can interact with certain medications. It’s also possible to take too much of a certain supplement.

Writing down your thoughts can help you process your emotions and sort your thoughts. You may find that there is something cathartic about writing, or typing, out your feelings.

Positive affect journaling (PAJ), where you regularly write down positive feelings about yourself, may help reduce feelings of anxiety. A study published in 2018 involving adults with elevated anxiety symptoms found that regular PAJ was associated with fewer symptoms of depression and anxiety after 1 month.

Other mindfulness practices, like meditation, can also help reduce stress and anxiety.

One literature review from 2014 concluded that meditation has some ability to reduce psychological stress. However, meditation is not a substitute for other treatments like medications and therapy.

Read our review of Headspace versus Calm.

If you’re already into the fitness scene, chances are you’ve spotted a T-shirt at some point that proudly states, “[insert fitness activity] is my therapy.”

While exercise is not the same thing as therapy, it can play a significant role in reducing anxiety. Regular exercise can also have a positive effect on depressive disorders and generally improve your overall health.

Exercises that increase your heart rate can help relieve stress and encourage your brain to release serotonin, a natural mood stabilizer.

Like the other remedies listed here, exercise is not a magic bullet. It’s often most effective when paired with other treatments.

Similarly, “dosage” might vary from person to person. There isn’t any research that quantifies the ideal amount of exercise to combat anxiety.

Get started with these at-home exercises.

Natural treatments will not work for everyone. If you have severe anxiety that affects your day-to-day life, talk with your doctor about the following treatment options:

Prescription medications. Your doctor may prescribe medications to help you manage your anxiety. This may include short-term symptom relievers like alprazolam (Xanax) and long-term antidepressants like fluoxetine (Prozac).
Cognitive behavioral therapy (CBT). CBT can often help identify the root cause of anxious feelings and assist you in dealing with them.
Support groups. Feeling anxious is common. There are many online and in-person support groups that may help you understand and manage your anxiety better.
Aromatherapy. People often use aromatherapy as a natural remedy for anxiety. There is a broad range of essential oils that you can use for this alternative treatment.
Limit caffeine. Consuming too much caffeine can induce feelings of anxiety, so limiting your intake may be beneficial.
Limit alcohol. Drinking alcohol is not an anxiety treatment. In fact, consuming excessive amounts of alcohol may even cause anxiety symptoms.
Stop smoking. Like alcohol, many people feel that smoking helps them deal with stress and anxiety. However, smoking tobacco can increase feelings of anxiety. Cutting down or quitting entirely may help.

Combining natural treatments with mechanical therapies, like breathing exercises and physical activity, is safe.

However, combining natural supplements with prescription medications may be risky.

It’s best to talk with your doctor before combining supplements with prescription medication — even if you’ve been using the supplements for a long time without negative effects.

It can be challenging to live with anxiety, but there are ways to cope. People with mild symptoms may be able to manage their anxiety with natural remedies, like CBD, exercise, and herbal supplements.

Not everyone will find relief with natural therapies, though.

If you have high anxiety levels and feel overwhelmed, talk with your doctor or a mental health professional. CBT and other psychotherapies are proven strategies for coping with anxiety.

Steph Coelho is a freelance writer with chronic migraine who has a particular interest in health and wellness. When she’s not click-clacking away on her keyboard, she’s probably nose-deep in a good book.

Natural Remedies for Anxiety

The information in this blog has not been verified by your country's public health authority and is not intended as a diagnosis, treatment, or medical advice. Read more

If you think prescription medications are your only option for dealing with your anxiety disorder and panic attacks, you'll be glad to know about these highly effective natural remedies.

If you have never experienced pointless anxiety or panic attacks, it is hard to imagine how much discomfort they can cause. More than 20 million Americans suffer from anxiety disorder, which is medically defined as "an unpleasant emotional state ranging from mild anxiety to intense fear." While fear is a rational response to danger, it is usually difficult to find a clear or real cause for anxiety. Severe anxiety often causes panic attacks - an intense feeling of fear. These attacks are most often associated with agoraphobia, an intense fear of being alone or in public places. nine0003

A cause ignored by many doctors

Anxiety and panic attacks can be caused by both psychological stress and biochemical factors such as caffeine and drugs. An increased level of lactic acid in the blood is also one of the most significant biochemical factors. When there is not enough oxygen in the body, lactate becomes the end product of the breakdown of glucose in the blood. In fact, in people suffering from an anxiety disorder, lactate can trigger severe panic attacks. However, in healthy people, nothing happens. Thus, it appears that people with anxiety disorder may be sensitive to lactate. Thus, reducing lactate levels should be a priority, yet most physicians ignore this. nine0003

Decreased lactate levels

There are six dietary factors that can cause lactate levels to increase in people with anxiety:

Alcohol
Caffeine
Calcium and/or magnesium deficiency
Food allergy

Eliminating alcohol, caffeine, sugar, and food allergens from the diet is essential to alleviate anxiety symptoms. In fact, simply by giving up coffee, in some cases, you can remove the symptoms completely. In one study of four men and two women with generalized anxiety who drank 1.5-3.5 cups of coffee per day, eliminating caffeine for one week resulted in significant symptom relief. The degree of improvement was so marked that all patients voluntarily agreed to continue abstinence from caffeine after the study. nine0003

Magnesium: a soothing mineral

Magnesium is essential for more than 300 biochemical reactions in the human body and deficiency has been reported to lead to symptoms of anxiety, depression, irritability, fear, insomnia, confusion and memory loss.

In a double-blind study, 264 people diagnosed with generalized anxiety disorder received either placebo or 300 mg magnesium. The magnesium group had a statistically significant reduction in symptoms. For best results, use high absorption forms of magnesium such as magnesium citrate and magnesium glycinate. nine0003

Omega-3 fats

Anxiety is also associated with low levels of omega-3 fatty acids. Research using omega-3 rich fish oil for the treatment of anxiety has yielded impressive results. In one study, fish oil was shown to reduce irritation and anxiety in substance abusers. In another case, eating 2.5 grams per day of omega-3 fats caused a 20 percent reduction in anxiety symptoms.

Flaxseed oil, a vegetarian source of omega-3 fats, has also been shown to help relieve anxiety. In one study, three out of four patients with agoraphobia improved within two to three months with flaxseed (2-6 tablespoons per day in divided doses). nine0003

Gamma-aminobutyric acid (GABA)

GABA is a neurotransmitter found in the central nervous system. Low levels or reduced function of GABA in the brain can cause anxiety, depression, insomnia, and epilepsy. In fact, many popular sedatives interact primarily with GABA receptors.

A significant anti-stress effect has been shown in clinical studies with PharmaGABA, a proprietary form of GABA. Patients who were given PharmaGABA reported feeling relaxed, as evidenced accordingly by electroencephalogram readings. The usual dose used in studies is 100-200 mg up to three times a day. nine0003

Ashwagandha

Sensoril, a proprietary extract of ashwagandha, has been shown to have significant anti-stress effects in clinical trials. In a double-blind study, people with chronic stress who took Sensoril experienced a significant reduction in anxiety, as well as positive changes in blood chemistry, adrenal hormone levels, energy levels, and a sense of well-being. The usual dose is 125-250 mg per day. nine0003

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"Medicines for panic attacks" - articles on the website Vapteke.ru

Panic attack is one of the types of neurotic disorders, which is manifested by a feeling of anxiety, an overwhelming feeling of fear, palpitations and can be repeated periodically. The disease manifests itself not only in people with pathologies of the central nervous system, but also in patients with disruption of other systems and organs. How can panic attacks be prevented, is medication effective in this case? nine0003

Types of drugs for the treatment of seizures

If a person is prone to panic attacks, a specialist can prescribe a whole range of drugs:

Antidepressants stabilize the emotional state, improve sleep, relieve irritability, relieve feelings of anxiety.
Antipsychotics are drugs that affect the activity of the central nervous system.
Nootropic drugs normalize brain function. nine0003
Sedative drugs relieve the feeling of fatigue, normalize sleep, and help normalize the emotional state.
Tranquilizers normalize the heart rate, relieve tension. It is necessary to take such drugs only if an attack is approaching. Tranquilizers can be addictive, as well as slowing down the reaction and impaired concentration.

Popular Medicines for Panic Attacks

The most popular and proven medicines for panic attacks and other neurological disorders:

Anaprilin is a broad-spectrum beta-blocker. The drug makes it possible to prevent an attack, as well as to cope with a panic attack that has already begun. This is an effective tool for the prevention of migraines, which has a pronounced antiarrhythmic effect.
Adaptol is a tranquilizer that helps to cope with a feeling of inexplicable fear and anxiety. The drug enhances the effect of sleeping pills. nine0003
Ataracas is a drug that helps to relax the smooth muscles of the body. This allows a person to relax and get rid of the feeling of tightness. The drug is rapidly absorbed, does not depress the central nervous system, does not impair memory.
Afobazole is a medicine for panic attacks that relieves tension, irritability, does not depress the central nervous system. The drug is not addictive, and also does not adversely affect muscle tone and memory.
nine0022
Gidazepam is a tranquilizer drug that helps to cope with neurotic asthenia, causeless anxiety and fear.
Grandaxin stimulates the activation of the body's defenses to combat stress.
Diazepam (Valium, Seduxen, Relanium) is injected into the body and has a pronounced sedative effect.
Tenoten is a homeopathic remedy that normalizes the psycho-emotional background, relieves anxiety, improves memory and concentration. nine0003
Midazolam (Dormicum) - helps fight panic attacks, has a mild hypnotic effect. It is administered intramuscularly.
Phenazepam is a tranquilizer that has an anticonvulsant and muscle relaxant effect. Helps to effectively cope with feelings of anxiety and fear, has a calming effect on the central nervous system. Phenazepam also acts as a sleeping pill.
Phenibut is a nootropic drug that stimulates mental activity and has a beneficial effect on memory. The drug improves blood circulation in the brain and normalizes metabolic processes. nine0003

Sedatives

Sedatives are indispensable medicines for panic attacks. They help to normalize sleep, relieve the feeling of fatigue, weakness, make it possible to put the work of the central nervous system in order. The most effective sedatives used in the complex treatment of panic attacks:

Valerian extract in drops or tablet form.
Motherwort drops are an effective natural sedative. nine0003
Valocordin is a first aid remedy for a panic attack that has already begun.
Eleutherococcus tincture is a natural drug with a pronounced sedative effect.
Novo-Passit.

New generation antidepressants

New generation antidepressants are prescribed for patients with heart and respiratory pathologies, they rarely cause serious side effects:

Paroxetine (Paxil) stimulates the central nervous system, normalizes the emotional background.
Sertraline (Zoloft) has a positive effect on the emotional state.
Fluvoxamine (Fevarin) improves mood, helps fight panic attacks.
Fluoxetine (Prozac) reduces tension and anxiety.
Citalopram (Cipramil) relieves stress, helps fight fear. nine0003

Nootropics

Among the effective nootropic drugs for panic attacks are the following:

Glycine normalizes sleep, improves mood, helps to cope with vegetative-vascular disorders. The composition of the drug includes aminoacetic acid, which has an anti-anxiety and pronounced sedative effect.

Lecithin stimulates the body's defenses to fight stress. nine0003
Mexidol has a pronounced anti-stress effect.
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