Around 40 million adults in the United States experience anxiety. A wide array of factors contribute to this disorder, including family history, lifestyle, poor sleep quality, thyroid disorders, recreational and prescription drugs, and nutritional deficiencies. Anxiety may also go hand-in-hand with mental illnesses such as depression and chronic stress. In many cases, professional help is an essential part of learning to cope with anxiety, but there are also many simple and effective ways to handle symptoms at home.
Chamomile
Chamomile is a versatile home remedy for many conditions and symptoms. People with anxiety can benefit from the flower’s ability to induce relaxation. Chamomile contains a mild sedative and is often consumed in the evening to promote relaxation and restorative sleep. Drinking chamomile tea a few times a day for several weeks may improve symptoms of mild to moderate anxiety. To make the tea, brew dried flowers for about five [to] minutes before straining and drinking. Those who could benefit from a larger dose of the helpful compounds in chamomile can try supplements (at a doctor’s recommendation).
Rosemary
Rosemary is an herb that can reduce the symptoms of anxiety. It has calming properties, helps circulation, and relaxes the digestive muscles and respiratory system. It is also shown to have a positive effect on alertness and brain function. To make rosemary tea, add two teaspoons of dried rosemary to one cup of hot water, steep for ten minutes, strain, and enjoy. Rosemary essential oil can also be added to a humidifier or vaporizer.
Lavender Oil
Lavender contains bioactive chemicals like linalool and linalyl acetate, which have a calming and soothing effect on the nervous system and are commonly used to induce relaxation and relieve depression. To use lavender oil, add four drops to two cups of boiling water and inhale the steam, or add the oil to an oil diffuser. Alternately, lavender oil can be used on the skin when combined with a carrier oil like coconut or olive following a bath or a shower.
Nutmeg
In small quantities, nutmeg can promote relaxation and can be a suitable treatment for depression and stress thanks to its anti-inflammatory effects. Add a quarter of a teaspoon of ground nutmeg to foods and drinks. Nutmeg oil can also be used in an oil diffuser and has been shown to promote a sense of well-being and mental alertness.
Fennel
Fennel is a multipurpose herb that is useful for many conditions, including anxiety. It contains volatile oils with anxiolytic or anxiety-relieving effects that studies show are particularly effective in post-menopausal women. These oils calm nerves and ease symptoms of anxiety in the brain and body. There are several ways to ingest fennel. Fennel tea is available in many supermarkets, or you can make your own by brewing fennel seeds. Inhaling a few drops of fennel essential oil on a handkerchief throughout the day can also relieve anxiety.
Lemon Balm
Lemon balm or Melissa officinalis is a member of the mint family and is a relaxant. Lemon balm has been used as a treatment for anxiety, loss of appetite, and relaxation for generations. You can make a lemon balm tea by brewing one teaspoon of dried lemon balm in hot water for ten minutes. Alternately, take the herb in supplement form, but ask a health practitioner for the best dosage before adding any herbal supplements to your diet.
Almonds
Almonds are a great source of nutrients, especially omega-3 fatty acids, but when it comes to anxiety, it is the magnesium in almonds that can help. Low levels of magnesium can adversely affect the production of serotonin. While simply eating almonds is an effective way to benefit from their mood-lifting properties, you can also make an almond paste. To do this, soak a small handful of almonds in water overnight. In the morning, peel the skins off of the almonds and grind the nuts to form a paste. Add this paste to a few ounces of milk, along with a pinch of nutmeg, and enjoy.
Hydration
Dehydration isn’t just bad for the body; it is also bad for our brains. It impairs normal function and is a contributor to anxiety and panic attacks. Without enough water, the human body cannot function properly. Poor blood flow is a common side effect that disrupts hormone production and use. Muscles become tense, and brain activity becomes weaker. Sufficient water intake is always important, but it is even more so during times of stress. Because stress is a common trigger for anxiety, simply ensuring proper hydration can be effective in reducing symptoms.
Self-Care
Self-care, which involves knowing your anxiety triggers and the best ways to relax, promotes self-awareness and can help you regulate your anxiety. Regular massages can go a long way toward relieving anxiety. Focus on the stress points, which are usually the neck, shoulders, back, and soles of the feet. Calming baths with soothing essential oils or baking soda are great for stress and relaxation, as well. Lastly, meditation is beneficial for people with any degree of anxiety.
Diet and Exercise
People often connect a healthy diet and exercise to physical well being, but it also has a profoundly positive effect on mental health. Exercise helps regulate the hormones that cause anxiety. It releases unused and pent-up energy and provides a channel for stress hormones. Additionally, low-anxiety diets focus on cutting down on refined sugars and flours, fried foods, alcohol, some dairy products, and foods high in magnesium. These lifestyle changes may improve health and promote a sense of wellbeing in both body and mind.