Natural remedy for nerves

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

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Everyone may experience anxiety from time to time. Whether temporary or constant, anxiety can affect your quality of life, and finding relief can be a challenge.

It’s always best to talk with your doctor or a mental health professional as a first action. But sometimes, you may need or want to seek alternative coping methods in addition to more traditional therapies.

Read on to learn about a few research-backed natural remedies for anxiety. They may help you find relief for anxious feelings.

Chamomile is a common herbal tea ingredient. Some people drink chamomile tea because of the taste, while others may find it helps soothe and calm the mind.

According to a 2016 study, regularly drinking chamomile tea may reduce symptoms of generalized anxiety disorder (GAD).

Given that, should you try it out? It may be worth it. A chamomile tea drinking ritual is unlikely to have any side effects, so you don’t have to worry about it doing more harm than good.

However, it is important to note that chamomile tea, or extract, is not a replacement for traditional anti-anxiety medication.

Shop for chamomile tea online.

Is CBD legal?The 2018 Farm Bill removed hemp from the legal definition of marijuana in the Controlled Substances Act. This made some hemp-derived CBD products with less than 0. 3% THC federally legal. However, CBD products containing more than 0.3% THC still fall under the legal definition of marijuana, making them federally illegal but legal under some state laws. Be sure to check state laws, especially when traveling. Also, keep in mind that the FDA has not approved nonprescription CBD products, and some products may be inaccurately labeled.

Cannabidiol (CBD) is becoming increasingly popular, in part due to emerging research suggesting that it can help lower anxiety levels. While researchers do not totally understand the link between CBD and anxiety, current research is promising.

Animal studies suggest that CBD may help counteract stress in rats, while human studies point to CBD’s ability to help with the following anxiety disorders:

social anxiety disorder
post-traumatic stress disorder
panic disorder, obsessive-compulsive disorder, and GAD
anxiety-induced insomnia

Research suggests that CBD is typically safe to use. And unlike tetrahydrocannabinol (THC) products, it will not leave you feeling “high.” However, taking too much can still cause side effects.

CBD can also interact with medications, so talk with your doctor before you start taking it.

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.

Non-prescription sedative: natural sedatives for nerves, vitamins for the nervous system

Every day we face stress: difficulties at work, a suddenly broken phone, a difficult conversation or a quarrel with a loved one. Such events affect the nervous system and its functioning. The effects of stress are cumulative. After several failures, you are unlikely to notice changes in yourself, but after a few months of excessive nervous tension, the psyche will already begin to fail. Alena Stepanova, nutritionist, iHerb expert, tells what vitamins and other useful supplements can help and calm the nervous system.

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Stress: where it comes from

Stress is any effect on the nervous system, not necessarily associated with danger. Watching a movie or listening to music, studying, making friends, going to the store - everything is stressful, because it causes the neurons (nerve cells) in our body to exchange signals more actively and form new connections.

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And yet, in everyday life under stress, we often understand the negative manifestations of our brain stimulation: various events that require a quick reaction according to the “fight or flight” principle. And, if normal stress should help us stay focused and find ways out of the circumstances, with its excess, the nervous system begins to deplete. This leads to a decline in productivity, problems with mood and attention. Therefore, it is important to manage stress and keep your nerves healthy.

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What to drink when you're nervous

Melatonin

You can't fight stress if you don't start sleeping properly. Good sleep is the key to the health of the entire nervous system. A person normally needs to sleep 7-9 hours for the proper functioning of the body, but many neglect this and work until late or surf the Internet. As a result, the brain and body do not have time to replenish resources, and the effect of stress increases.

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Accumulated stress has a negative effect on the quality of sleep: a person has difficulty falling asleep, or begins to wake up in the middle of the night. There is a vicious circle where lack of sleep provokes stress, and stress impairs sleep. Melatonin is a sleep hormone produced by our body. Its concentration rises in the evening, before going to bed, and falls in the morning, before waking up. Exogenous melatonin, which enters the body from outside, will help restore the normal sleep cycle. It will also help you sleep for the required 8 hours without premature awakenings. However, it should be taken no more than a week.

L-theanine

One of the components of tea, the content of which evaluates the benefits of the drink.

Theanine helps to relax and normalizes the cortisol content in the body, which is often called the stress hormone. As a result of taking a person, the manifestations of anxiety are reduced, while the ability to concentrate improves.

How not to bring yourself to a nervous breakdown

It is not enough just to solve the problems of accumulated stress. It is necessary to constantly maintain the nervous system in working order. In the conditions of the city, it is not always possible to do this on your own (healthy lifestyle and proper nutrition). Additionally, you can take:

B vitamins

These have earned the title of the most important vitamins for the nervous system, although many other organs need them too. B1 strengthens the nerves, calms, improves memory and concentration. B2 is involved in the production of new neurons (the common expression "nerve cells do not regenerate" is a myth). B3 improves blood flow to the brain and thereby nourishes the cells. B6 is involved in the synthesis of serotonin, the hormone of happiness. B9 reduces anxiety.

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Vitamin C

Vitamin important for the whole body. It is a powerful antioxidant that strengthens and maintains the immune system, helps the nervous system cope with high loads and more easily tolerate stress. Vitamin deficiency can cause problems with the psychological state - up to nervous breakdowns.

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The information is for reference only and is not suitable for self-diagnosis. Before you start taking supplements, you should consult with your doctor, if necessary, take tests so that the specialist determines which substances are missing in the body.

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Soothing folk remedies - Therapeutic and diagnostic center Neuron (Taganrog)

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Calming folk remedies

Calming folk remedies

Details: Author: LDC Neuron; Published: 08 November 2015

To combat increased nervousness and irritability, it is not necessary to run to the pharmacy and buy a bunch of modern medicines, you can successfully use non-drug sedatives related to traditional medicine. In other words, these are recipes that include the experience of many peoples and are based on centuries-old traditions. Increasingly, they can be read on the packaging of pharmaceuticals. After all, the effectiveness of such funds has been proven by studies of more than one millennium.

One of the first methods of traditional medicine is calming tea. The composition of such teas includes mint, sweet clover, valerian root, hawthorn flower and wild rose, calendula, chamomile, lemon balm and many other herbs. These herbs can be brewed individually or in combination with each other.

Tea recipes

Take equal amounts of 2 tablespoons of dry rosehip and dry linden, pour 1 liter of water, bring to a boil. We insist on the hour.
For 1 cup of boiling water - 1 tablespoon of valerian officinalis and the same amount of peppermint. Leave for about 20 minutes. It is advisable to strain the finished tea. Add sugar or honey if desired.
In equal amounts we take St. John's wort, linden blossom and lemon balm, 1 teaspoon each. Pour the whole mixture with boiling water, 2 cups, leave for 10 minutes, then add a little green tea, leave for a few more minutes. Can be sweetened with honey to taste.
Motherwort and hop cone take 1 teaspoon each, pour boiling water, 2 cups, leave for 10 minutes. We filter at will. Add some honey or sugar.

Such teas do not have a negative effect on the human body. They are also good because they are excellent sedatives for children that can be given to babies (in limited quantities) without any consequences.

Herbal tinctures recipes

Herbal tinctures are very effective folk remedies.

Valerian officinalis tincture: grind valerian root, add alcohol (70%), ingredient ratio 1:4. Leave for about a week. Then the tincture must be well filtered. Apply for sleep disorders, increased nervousness, disruption of the cardiovascular system.
Tincture on motherwort: 1 tablespoon, dry, chopped motherwort pour ethyl alcohol (70%), 200 mm.
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