Some anxiety is a normal part of life. But what do you do when fear and uneasiness become excessive and affect your everyday activities? Are there natural remedies for anxiety that can help you take back control?
Almost everyone experiences stress, but research shows that women suffer from anxiety more than men do, and it’s clear why. Many women have massive responsibilities and are expected to juggle family life and work. This may become stressful, especially in today’s fast-paced work environment. But are there natural treatments for anxiety?
In this guide, we explore some of the natural alternatives that people practice and find out which is the best for anxiety.
What Are Some Natural Remedies For Anxiety?
1. Exercise
Exercising is good for your physical health and also your mental health.
We know, it is so difficult to find the time (did we mention that is part of why we're stressed and anxious?) and really hard to find the motivation some days. But keeping a regular exercise routine has a massive impact on your anxiety and promotes a feeling of well-being. Exercise can also give your mind a break from thinking your worries, giving your mind a much-needed distraction from stress.
Exercise helps build self-confidence and prevent rumination, which is when someone gets stuck on negative thoughts.
Another benefit of exercising is that it reduces overall stress levels while releasing endorphins. Endorphins are hormones that greatly reduce stress and give you feelings of happiness. This coupled with increased blood flow to the brain, which improves mood and focus, can do wonders to fight off your anxiety.
We recommend starting light and working your way up to more strenuous workouts. Activities like taking a walk, stretching, and yoga can be great ways to break into fitness without causing any extra stress on your body. Remember that you’re exercising to feel good so make sure you keep your workouts light and fun.
While it’s not the same as therapy, exercise can help you reduce anxiety in the short term. Exercising can help relieve stress, and it can also trigger your body to release endorphins which are feel-good hormones.
Pro tip: Grab a friend and some new cutie shorts to throw on and go take a walk in the sun. Don't forget the sunscreen. Double endorphins for the fun catch-up session and getting your steps in.
2. Natural Supplements
There are several herbal supplements said to help alleviate anxiety. Let's see if there are any that would be easy to add to your daily routine.
Chamomile tea – A cup of chamomile tea may be just what you need to calm your frayed nerves. One study found that people who took chamomile experienced lower anxiety scores than those given a placebo.
Lavender oil supplements – A 2017 review found evidence that lavender oil supplements may help reduce anxiety and depression symptoms and improve sleep.
Other effective herbal remedies include lemon balm, passionflower, and kava.
Lemon balm – This herb has been used as a treatment for various ailments such as insomnia, stress, and anxiety. Lemon balm reduces cortisol levels, which are the stress hormone levels while increasing serotonin levels which help calm and relax you. Lemon balm is usually taken as a team, in a tincture, or in capsule form.
Passionflower – Passionflower is taken from the Passiflora plant and is native to areas in South American and Central America. This herb increases levels of GABA in the brain which helps to reduce stress and anxiety. Gamma-aminobutyric acid, commonly referred to as GABA, is a neurotransmitter that helps regulate brain activity.
Kava – Kava is made from the Piper methysticum plant and has shown some promise as an anti-anxiety treatment. While normally used to reduce anxiety, kava is also used frequently for stress and some even use it to help combat withdrawal symptoms of certain drugs like benzodiazepines.
Valerian Root – This herb has been used for thousands of years to treat symptoms of anxiety and insomnia. Valerian root is considered to be a mild sedative that calms nervousness and helps people with insomnia go to sleep.
3. Healthy Diet
This is just like exercise: we know we should eat better, but finding the time and energy to do it is the real issue. However, changing your eating habits may greatly reduce anxiety symptoms.
Eating a balanced diet with plenty of fresh vegetables, fruit, healthy fats, and a variety of lean proteins will give your body the necessary fuel needed to regulate the stress hormones in the body, such as cortisol.
Try to eat foods that are rich in vitamins, antioxidants, and minerals will help keep your body running smoothly, reducing your overall anxiety levels. Avoid overindulging in sugary or processed foods since they can cause spikes in glucose levels, leading to feelings of anxiety.
Making sure you’re staying hydrated is also an important part of using a healthy diet to fight off your anxiety. You need water to keep your body and mind functioning at it’s best. If you don’t drink enough water, you will experience fatigue and will have difficulty focusing or concentrating, which can cause spikes in your anxiety.
Experts recommend staying hydrated and eating a healthy diet rich in complex carbs, fruits and vegetables, and lean proteins.
4. Aromatherapy
Aromatherapy involves the use of fragrant essential oils to promote well-being.
Essential oils can be created from tree, herb, or flower parts such as eucalyptus, bergamot, and lemongrass oil. These oils can produce a variety of both physical and mental effects.
These oils are believed to affect your brain’s limbic system which controls the way your mind processes emotions and regulates your behavior.
The essential oils can be inhaled directly or added to a diffuser or warm bath.
Lavender – Lavender oil is one of the most popular essential oils and is known for its calming and relaxing effects.
Tea tree – Tea tree oil is a popular ingredient in many skincare products for its many benefits including its antiseptic and anti-inflammatory properties. It has a fresh, uplifting scent that can improve mood and reduce stress.
Lemon – Lemon essential oil is made from lemon peels and is a familiar scent to many people around the world. This essential oil has an invigorating and refreshing scent that can improve your mood, energy levels, and stress level. Lemon essential oil is also thought to boost alertness and improve cognitive function.
5. Meditation
Meditation involves removing chaotic thoughts and replacing them with a sense of calm and mindfulness.
If you want to get a good meditation session in, make sure you do it while being in as comfortable of an environment as you can make. Once you find yourself a comfy seat, start focusing on something. It can be an object, a mantra, or even just your breath.
Focus as you inhale and exhale while allowing your thoughts to flow. Allow these thoughts to come and go without passing any judgment or emotionally attaching to them. As your mind begins to quiet, you may notice your body relaxing.
John Hopkins research suggests practicing 30 minutes of daily meditation can help alleviate some anxiety symptoms. Whether you have 30 minutes or 5 minutes, you can always benefit from a little meditation time.
6. Limit Your Caffeine Intake
While your morning cup of coffee may excite your mind and get you ready for the tasks ahead, it may be making symptoms of your anxiety worse.
Caffeine is a stimulant and as much as we love that amazing rapid burst of energy, one of the most common side effects it causes is an increase in anxiety.
Since caffeine is a stimulant, it can have a huge effect on your heart rate and blood pressure, which can make your anxiety worse. Overindulging in caffeine can cause negative mental effects like restlessness, concentration difficulties and even racing thoughts, negatively affecting your nerves and mood. Being overstimulated by caffeine can cause overwhelming feelings of nervousness and anxiety that can be a struggle to get over.
Caffeine also can mess with your sleep, which can lead to anxiety. When we don’t get enough sleep, it often intensifies mental health conditions such as anxiety or depression. Another issue is that when we do not get enough beauty sleep, we tend to become irritable and are more easily stressed out.
If you have issues with anxiety or experience panic attacks, it is best to limit your caffeine intake or to just avoid it completely. We all love our cup of coffee or tea to perk us up during our mid-day slump but sometimes its best just to power through the day and sleep soundly through the night anxiety-free.
7. CBD Gummies For Stress
Hemp-derived cannabidiol (CBD) oil has risen in popularity as a natural remedy for several conditions, including anxiety.
Many people take CBD to help manage pain, relieve inflammation, improve sleep and promote relaxation.
A 2019 Gallup poll found that 20% of CBD consumers use it to calm anxiety. Here are some important things to know about CBD and anxiety:
Does CBD Work For Anxiety?
CBD or cannabidiol is one of the hundred-plus cannabinoids found in the industrial hemp plant. Unlike straight THC – the primary cannabinoid in marijuana, CBD does not get you high, which means it also doesn’t cause paranoia, making it an excellent candidate for anxiety relief.
But does cannabidiol do anything for anxiety? Research and reports from consumers suggest that it does. Experts suggest that CBD may reduce anxiety by increasing serotonin levels in the brain.
Another way CBD oil for anxiety may work is by interacting with the cannabinoid receptors of the endocannabinoid system (ECS). The ECS is a cell signaling system in humans that modulates essential functions to maintain chemical balance.
The ECS modulates mood, appetite, memory, immune response, pain, and others. By interacting with the cannabinoid receptors of the ECS, CBD may help improve mood and relieve anxiety. CBD is also known for promoting calm and relaxation when dealing with everyday stressors.
Benefits Of CBD As A Natural Anxiety Remedy
1. It’s natural – CBD occurs naturally in the cannabis/industrial hemp plant. Most CBD products on the market are extracted from the industrial hemp plant as it is legal federally.
2. It doesn’t have overbearing side effects – Research shows that CBD is easily tolerated even in high doses of up to 1,500mg per day. Studies show that CBD may help improve anxiety without significant side effects. Many people do not experience negative side effects at all.
3. It may improve sleep – CBD doesn’t just help manage anxiety. It also helps improve other conditions that cause anxiety or may make it worse. Sleep and anxiety go hand in hand. CBD can help manage anxiety symptoms and help you sleep better.
4. It’s safe - The World Health Organization, a multi-national coalition that connects countries through the united goal of better health, conducted a study on CBD’s safety and discovered that CBD is generally well tolerated by the majority of patients.
Several studies have examined CBD as a treatment for anxiety, and most have positive results. One 2011 study found that cannabidiol helps reduce anxiety before and during a simulated public speaking test in patients with generalized anxiety disorder.
A review of 49 studies found that CBD may help with several types of anxiety disorders, including panic disorder, PTSD, social anxiety disorder, obsessive-compulsive disorder (OCD), and generalized anxiety disorder.
How To Use CBD Oil For Anxiety
CBD for anxiety is available in various forms. Oral administration – which involves using edibles, oils, or tinctures, is the most effective for issues such as anxiety and sleep. So, how do you use these types of CBD, and what’s the best CBD oil dosage for anxiety?
Best CBD Oil for Anxiety
Go Botanicals Balance Blend Full Spectrum Gummies
These sweet berry flavored gummies are part of a popular movement to include every beneficial piece of the hemp plant. These are called Full Spectrum for good reason: you get the full benefits of this natural, healing plant. In what is called the Entourage Effect, when the full spectrum of cannabinoids are used, you get the super-charged effect of each. The cannabinoids can produce better results together than they can if they are isolated. (There's also benefits to isolating - more on that later). With the Entourage Effect, you can start feeling stronger results faster and get to the core of the issue. Whether you take CBD for anxiety, pain, sleep, or a combination of ailments, Full Spectrum gummies could be your favorite natural go-to.
All products from Go Botanicals are third-party lab tested to ensure safety, quality, and purity. The recommended dosage of Balance Blend Full Spectrum Gummies is 1-2 gummies per day. CBD works best when taken regularly. When first taking CBD, is recommended to start with a low dosage and increase as needed. Results vary by person based on several factors including weight and metabolism.
Using CBD Edibles for Anxiety
There are many types of CBD edibles. One of the most popular forms of CBD for anxiety is definitely gummies. The method that is best for you is really just based on your preference.
There are minor differences in means of consumption like how long it takes the CBD to take effect. CBD Tinctures and CBD Vape typically see quicker results than gummies or capsules.
Best CBD Gummies for Anxiety
Go Botanicals CBD Sleep Gummies
Go Botanicals Sleep Gummies combines a perfectly formulated 15mg of premium CBD isolate with 5mg of melatonin to promote better sleep and provide relief. Each bottle contains various gummy flavors, including green apple, blue raspberry, strawberry, lime, and wild berry.
It is common for anxiety to be more intense late in the evening, especially as bedtime approaches. These gummies create an environment ripe for deep, restful, sleep. The melatonin helps make your eyelids heavy and the CBD helps calm your mind from the mile-long to do list. Within 30 minutes, many people are off to dreamland until morning. Because these gummies are so easy to take and help you wake up feeling great, these are the most common item on Subscribe & Save. Have them delivered every month at a discount without every missing a gummy.
The recommended CBD gummy dosage for anxiety is to take 1-2 gummies at least 30 minutes before bed for the best results. Go Botanicals Extra Strength Gummies are available without melatonin for daytime use.
Stop Anxiety In Its Tracks With Natural Remedies
More people are switching to natural anxiety remedies for ease of use, limited side effects, and reduced long-term risks. Research shows that CBD, a hemp-derived cannabinoid, may help manage anxiety without any significant side effects.
CBD as a natural anxiety remedy holds great promise, especially for women who research shows are nearly twice as likely as men to be diagnosed with an anxiety disorder in their lifetime. CBD can also help improve other symptoms, including providing pain and inflammation relief and improving sleep which may lessen the impact of anxiety.
To ensure the safety, quality, and purity of CBD, only buy from reputable producers such as Go Botanicals, who provide third-party lab results for all their products.
Go Botanicals is a trusted and reliable source of hemp-derived premium CBD products. We offer a carefully curated menu of high quality edibles and topicals.
Still not sure what you want to try? We love to talk about CBD! Contact us by using our chat function while you shop (talk to a real person!), call us at 800.894.9688 or email us at contact@gobotanicals.com. We can't wait to hear from you.
Related: The Ultimate Guide to Stress-Relieving Gummies & Better Sleep
