12 Easy AND Effective Home Natural Remedies for Anxiety and Stress

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chamomile-8You’re anxious, worried, freaked. You’re upset about (pick one): money, health, work, family, love. Your heart is beating fast, your breathing is shallow and rapid, your mind is imagining doom, and you wish you could just relax…now! Whether you have a full-blown anxiety disorder or are just freaking out, you may not want to try medication—at least not yet.

According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S. and affect 40 million adults. Generalized anxiety disorder, on its own, affects 6.8 million adults, with women twice as likely to be affected as men.

Whether you’re suffering from a lifelong illness or simply going through a stressful period in your life, foods and natural herbs can help. Here are natural remedies for anxiety and stress that are particularly good for calming you down

Remember: while these herbs worked for me, they might not necessarily work for you. You and I both have a different body mass, level of brain chemicals, hormonal variations, and many other elements that influence how effective a particular herb is or not. So take these recommendations with “a grain of salt.” www.calminghealth.com/12-natural-remedies-anxiety-stress

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1. Passionflower

The University of Maryland Medical Center states that passionflower has shown in a few studies to work as well as some of the benzodiazepine medications that are usually prescribed for treating anxiety.

A four-week double-blind study, for example, compared passionflower with oxazepam. Results showed oxazepam worked more quickly, but by the end of the study period, both treatments were shown to be equally effective. Bonus—side effects like daytime drowsiness were fewer with passionflower.

A second study also showed that passionflower helped ease symptoms like anxiety, irritability, agitation, and depression in participants going through withdrawal from an opiate drug addiction.

In the United States, Passion Flower is classified as GRAS (Generally Recognized as Safe) by the Food and Drug Administration. Substances that receive a GRAS classification have maintained a long, safe history of common use in foods or have been determined to be safe based on proven scientific research.

Scientists believe passionflower works by increasing levels of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, making you feel more relaxed. The effects of passionflower tend to be milder than valerian (Valeriana officinalis) or kava (Piper methysticum), 2 other herbs used to treat anxiety. Passionflower is often combined with valerian, lemon balm (Melissa officinalis), or other calming herbs.

One study of 36 people with generalized anxiety disorder found that passionflower was as effective as the drug oxazepam (Serax) for treating symptoms…

In another study of 91 people with anxiety symptoms, researchers found that an herbal European product containing passionflower and other herbal sedatives significantly reduced symptoms compared to placebo. A more recent study found that patients who were given passionflower before surgery had less anxiety, but recovered from anesthesia just as quickly, than those given placebo.

Like other sedatives, it can cause sleepiness and drowsiness, so don’t take it—or valerian, hops, kava, lemon balm, or other sedative herbs—when you are also taking a prescription sedative.

Dosage: Try one cup of passionflower tea three times daily, 45 drops of liquid extract daily, or about 90 mg/day.

Be careful about using more than one sedative herb at a time, and don’t take passionflower for longer than one month at a time.

2. Lavender

lavender

A 2010 multi-center, double blind randomized study of lavender oil compared to anti-anxiety medication lorazepam found that both were effective against generalized and persistent anxiety.

One study found that people who received a massage with lavender oil were more upbeat and had less anxiety than people who had a lavender-free massage. Another found lavender massage can even lower systolic pressure the top blood pressure number that’s associated with stress.

Try putting a few drops of lavender essential oil on your pillow or in your bath, or add a few drops to a cup of boiling water and inhale for a quick calm-me-down. You can even dab a few drops right on your skin—it’s one of the few essential oils that can be applied directly. The scent of vanilla has also been shown to alleviate symptoms of anxiety. In a study done at the Memorial Sloan-Kettering Cancer Center, patients undergoing MRIs who breathed vanilla-scented air had 63% less anxiety than those who breathed unscented air.

Lavender should be used with the recommendation of a physician, because it can interact with other medications. In one German study, a specially formulated lavender pill was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.

Bonus — lavender had no sedative side effects.

“Since lavender oil showed no sedative effects,” researchers stated, it could be an effective and “well-tolerated alternative to benzodiazepines” to treat generalized anxiety. An earlier 2000 study found similar results.

Dosage: Try about 80 mg/day of the supplement, or use the oil as an aromatherapy solution.

3. Lemon balmlemon-balm

Named after the Greek word for “honey bee,” lemon balm (Melissa officinalis)  usually found in combination with other herbs, lemon balm also has anti-anxiety powers on its own.

Research published in 2004, for instance, gave participants a single dose of lemon balm extract (300 mg or 600 mg) or a placebo, then measured their mood after one hour. The higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose helped participants do math problems more quickly.

A large amount of published data has emerged on the benefits of lemon balm for alleviating anxiety and mood disorders in humans. In the past five years alone, the powerful relaxing effects of lemon balm extracts have been documented by scientists around the world. These studies confirm what herbal practitioners have long known–that lemon balm in combination with other herbal agents is effective in addressing conditions related to stress and anxiety. In one study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.

Dosage: Use in aromatherapy, try 300-500 mg of dried lemon balm three times daily, 60 drops daily, or 1/4 to 1 teaspoon of dried lemon balm herb in hot water for a tea four times daily.

While it’s generally safe, be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. Lemon balm is sold as a tea, capsule, and tincture. It’s often combined with other calming herbs such as hops, chamomile, and valerian.

4. Ashwagandha / Winter CherryAshwagandha

Ashwagandha is an Ayurvedic herb from the roots of Withania somnifera, a plant in the nightshade family.

It has long been prized for hundreds of years for its ability to help the body deal with stress. It has also been used to boost the immune system, improve memory, and to promote overall wellness.

A 2012 double blind, placebo-controlled study gave participants either placebo or a capsule containing 300 mg of high-concentration full-spectrum ashwagandha extract, twice a day. The study lasted for 60 days.

Those taking the ashwagandha showed significant improvements. Even the levels of the stress hormone cortisol were substantially reduced in those taking the extract. And there were no serious side effects.

In an earlier 2000 study, ashwagandha had anxiety-relieving effects similar to those of lorazepam.

Research has shown that Ashwagandha is a safe, natural sedative that produces the most noticeable benefits following daily use for two to six weeks.
Dosage: Typical dosage is 300 mg standardized to at least one to five percent withanolides, once or twice a day.

5. L-theanine (green tea & black tea)

This one isn’t really a herb — it’s a water-soluble amino acid,  but it’s gotten such good research behind it we had to include it here. It’s found mainly in green tea and black tea and is also available as a supplement.

Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness.

Research shows that L-theanine helps curb a rising heart rate and blood pressure, and human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand. Astonishingly, even extremely short-term use of theanine had remarkable effects on manifestations of anxiety.

Research from 2008, for example, found that those participants taking 50 mg of L-theanine a day had a greater increase in alpha (relaxed brain waves) activity than those who took a placebo.

An earlier 1998 study found that 200 mg a day lead to increased alpha-brain waves and a relaxed, yet alert, state of mind.

A later 2011 study found that it was also associated with reduced anxiety, and was well tolerated and safe for participants.

Research shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand.

Dosage: A typical cup of black tea contains only about 25 mg of l-theanine and green tea only about 8 mg. While a cup of tea may be calming, if you want more potent effects, try a supplement, about 200 mg a day.

You can get that much L-theanine from green tea, but you’ll have to drink many cups—as few as five, as many as 20.

6. Chamomilechamomile-8

This has to come in at number one for its wide availability and low cost.

According to several studies, it also packs the one-two combo of alleviating both stress and depression. As a consequence, it has been shown to improve sleep as well, which is one of the essential cornerstones of achieving overall health and wellness.

While chamomile is most often consumed as a tea, capsules are available in nearly any reputable natural health store.

In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

7. L-lysine

L-lysine is an amino acid and one of the building blocks of your brain’s chemical messengers called neurotransmitters. Studies have shown that people taking L-lysine supplements had reduced symptoms of anxiety and reduced levels of stress hormones.

8. Valerian

Red_and_white_Valerian

Valerian (Valeriana officinalis) is also one of the very popular night-time home remedies for anxiety. It contains mild tranquilizing properties that will almost guarantee you will get a good night sleep, but without the dreaded hangover feeling in the morning that you can sometimes get with pharmaceuticals.

It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.

Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.

9. Wheat Grass and Barley Grass

These two amazing foods are excellent home remedies for anxiety and stress.

They contain the full amount of essential vitamins and amino acids, along with many of the essential minerals and fatty acids (in a highly absorbable form also). The B group vitamins, in particular, are very important for the nervous system and mood regulation. Wheat and barley grass are incredibly rich in these nutrients.

Once again, check with your local health food store or online to find the best brands. When you do, make sure they are organic and grown in mineral rich soils.

10. Kava Kavakava kava

Kava Kava is best-known as a ceremonial South Pacific beverage. Kava Kava works extremely well for controlling anxiety and insomnia. It’s one of the most popular home remedies for anxiety in Western societies and is regularly used as an alternative to Valium. Research has found it works equally as well as Valium without the addictive side effects. The only down side to Kava Kava is it will knock you out so don’t take it if you are going to be driving or operating machinery. It’s best kept for when you get home at the end of the day or for bedtime.

11. Licorice RootLicorice Root

contains a natural hormone alternative to cortisone, which can help the body handle stressful situations, and can help to normalize blood sugar levels as well as your adrenal glands, providing you with the energy necessary to deal with the stressful situation at hand. Some claim licorice stimulates cranial and cerebrospinal fluid, thereby calming the mind.

12. RosemaryRosemary

It was used in the Middle Ages to ward off evil spirits – which is probably the feeling of attack that many people have who are afflicted with anxiety. This common herbal addition to many favorite dishes is gaining much wider attention as of late for its positive effects on the human brain – one of them being a salve for anxiety.

Science is now showing that, when consumed, rosemary increases blood flow to the brain which can put the mind in a heightened state of alertness and positivity, as well as alleviate many stress-inducing afflictions such as headaches, stomach pain, and can even dependence on narcotics.

Rosemary in other forms has also shown to be effective, particularly as an essential oil. When used in aromatherapy, it can calm nerves and even can enhance memory, showing that it has a direct physical effect on brain activity. Application to the skin can ward off muscle and joint pain, which is yet another source of potential feelings of mental stress. Rosemary provides that essential link between health of body and health of mind.

 


For the full guide on treating and end Anxiety and Panic Attack naturally, permanently and safely, visit Barry McDonagh’s Panic Away Program. In the past 10 years, The Panic Away Program has touched over 150,000 lives in 32 countries worldwide. Everyone has used it, from from soccer moms to famous celebrities. Get FREE Audio To End Anxiety and Panic Attacks Fast! Click Here to Download

Who is Barry McDonagh?
panic authorBarry McDonagh (BA, Dip Psych) is a psychology graduate and the creator of the Panic Away Program and the go-to guy when it comes to treating Anxiety and Panic Attack naturally and safely. The program has been purchased by more than 150,000 people worldwide and has been featured on TV and radio across America. Barry’s mission is to reach 1 million people by 2016 and change the way we treat anxiety forever.
panic on air

 

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Showing 5 comments
  • Betty Veli
    Reply

    I’m trying to get some tips which will apply to me..my anxiety has just started. I don’t like to take the pill I want to treat it the natural way. please guide me to how to do it…

  • arfboo
    Reply

    I’ve recently started drinking Kava tea. I found it at a near by Organic/Health Food Store, it’s a Yogi brand tea. I’ve found it to be really relaxing, though a nice hot cup of tea always hits me the right way.Also, if you mix in a pinch of sugar and some milk it tastes a bit like a hot chocolate. I haven’t seen the capsules though.

    Thanks for the audio, tried and it helps me. Thanks again!

  • yufi86
    Reply

    Thank you for the audio. To add to the natural remedies, Mindfulness Meditation must not be neglected. I took a class at ucla and found it a true godsend. please do try it.

  • jon
    Reply

    Sounds like something I may just have to try.

  • tiredofanxiety
    Reply

    To bad all these vitamins cost 60-90 bucks a month to use each. Would be nice to find a affordable way to get help. I can gets meds for 2.50 a month but hate all the side effects. Weight gain, insomnia, depression, digestive issues.. exc exc exc.

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