Natural Remedies for Anxiety

Concerned woman. JGI/Jamie Grill/Getty Images

No Rx needed

You’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 medicationat least not yet. There are many safe nondrug remedies for anxiety, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time.

Chamomile

If you have a jittery moment, a cuppa chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium. You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers. 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.

L-theanine (or green tea)

They say Japanese Buddhist monks could meditate for hours, both alert and relaxed. One reason may have been an amino acid in their green tea called L-theanine, says Mark Blumenthal, of the American Botanical Council. 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. You can get that much L-theanine from green tea, but you’ll have to drink many cupsas few as five, as many as 20.

Hops

Yes, it’s in beer, but you won’t get the tranquilizing benefits of the bitter herb hops (Humulus lupulus) from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures and as aromatherapy in hops pillows. “It’s very bitter, so you don’t see it in tea much, unless combined with chamomile or mint,” says Blumenthal. Hops is often used as a sedative, to promote sleep, often with another herb, valerian. Note: Don’t take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking.

Valerian

Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. 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.

Lemon balm

Named after the Greek word for “honey bee,” lemon balm (Melissa officinalis), has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. 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. 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. coque iphone 2019 It’s often combined with other calming herbs such as hops, chamomile, and valerian.

Exercise

Exercise is safe, good for the brain, and a powerful antidote to depression and anxiety, both immediately and in the long term. “If you exercise on a regular basis, you’ll have more self-esteem and feel healthier,” says Drew Ramsey, MD, Assistant Clinical Professor of Psychiatry at New York-Presbyterian Hospital, Columbia University, who blogs at www.DrewRamseyMD.com. coque iphone x “One of the major causes of anxiety is worrying about illness and health, and that dissipates when you are fit.”

The 21-minute cure

Twenty-one minutes: That’s about how long it takes for exercise to reliably reduce anxiety, studies show, give or take a minute. “If you’re really anxious and you hop on a treadmill, you will feel more calm after the workout,” Dr. Ramsey says. “I generally ask my patients to spend 20 to 30 minutes in an activity that gets their heart rate up, whether it’s a treadmill or elliptical or stair stepping anything you like. If you rowed in college, get back to rowing. If you don’t exercise, start taking brisk walks.”

Passionflower

In spite of the name, this herb won’t help you in love. It’s a sedative; the German government has approved it for nervous restlessness. Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. It’s often used for insomnia. 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. 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.

Lavender

The intoxicating (but safe) aroma of lavender (Lavandula hybrida) may be an “emotional” anti-inflammatory. In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety — although some students said it made their minds “fuzzy” during the test. In one German study, a specially formulated lavender pill (not available in the U.S.) 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.

Hold your breath!

Ok, let it out now. We’re not recommending that you turn blue, but yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book Spontaneous Happiness, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the 4-7-8 breath. One reason it works is that you can’t breathe deeply and be anxious at the same time. To do the 4-7-8 breath, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Now let it out slowly through your mouth for a count of eight. Repeat at least twice a day.

Eat something, quick

“Almost universally, people get more anxious and irritable when they are hungry,” says Dr. Ramsey, coauthor of The Happiness Diet. “When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack, like a handful of walnuts, or a piece of dark chocolate, along with a glass of water or a nice cup of hot tea.” In the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.

coque iphone soldes – bhofack2/Getty Images” src=”http://img-s-msn-com.akamaized.net/tenant/amp/entityid/AAdQIVh.img?h=373&w=624&m=6&q=60&o=f&l=f” alt=”Bacon, toast and egg breakfast. bhofack2/Getty Images” data-src=”{"default":{"load":"wait","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/AAdQIVh.img?h=373&w=624&m=6&q=60&o=f&l=f"}}” />

Eat breakfast

Stop starving yourself, advises Dr. Ramsey. “Many people with anxiety disorders skip breakfast. I recommend that people eat things like eggs, which are a satiating and filling protein, and are nature’s top source of choline. Low levels of choline are associated with increased anxiety.”

Eat omega-3s

You know fish oils are good for the heart, and perhaps they protect against depression. coque iphone Add anxiety to the list. In one study, students who took 2.5 milligrams a day of mixed omega-3 fatty acids for 12 weeks had less anxiety before an exam than students taking placebo. Experts generally recommend that you get your omega-3s from food whenever possible. Oily, cold-water fishes like salmon are the best sources of the fatty acids; a six-ounce piece of grilled wild salmon contains about 3.75 grams. Other good choices: anchovies, sardines, and mussels. coque iphone 7

Stop catastrophizing

When you’re attacked by anxiety, it’s easy to get into a mindset known as “catastrophic thinking” or “catastrophizing.” Your mind goes to the bad terrible really horrible just unbearable things and what if they really do happen? “You think, ‘This could really ruin my life,'” says Dr. Ramsey. Instead, take a few deep breaths, walk around the block, and consider the real probability that this problem will really spin out into catastrophe. How likely is it that you’ll lose your job, never talk to your sister again, go bankrupt? Chances are a catastrophic outcome is a lot less likely than you think when you’re consumed with anxiety. “Very few events really change the trajectory of your life,” says Dr. Ramsey.

Get hot

Ever wonder why you feel so relaxed after a spell in the sauna or a steam room? Heating up your body reduces muscle tension and anxiety, research finds. Sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin. Warming up may be one of the ways that exercise — not to mention curling up by a fire with a cozy cup of tea — boosts mood. As one group of researchers put it, “Whether lying on the beach in the midday sun on a Caribbean island, grabbing a few minutes in the sauna or spa after work, or sitting in a hot bath or Jacuzzi in the evening, we often associate feeling warm with a sense of relaxation and well-being.”

Take a ‘forest bath’

The Japanese call it Shinrin-yoku, literally “forest bath.” You and I know it as a walk in the woods. Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream. The forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.

Learn mindfulness meditation

Mindfulness meditation, originally a Buddhist practice but now a mainstream therapy, is particularly effective in treating anxiety, says Teresa M. Edenfield, Ph.D., a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. “The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared,” she says. How to begin? You can start by simply “paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally,” Edenfield says.

Breath and question

To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. “Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath.” What is the temperature of the air as it enters your nose? How does your breath feel different as it leaves your body? How does the air feel as it fills your lungs?

Give yourself credit

Are you having anxious thoughts? Congratulations. You’re aware of your emotional state, and that awareness is the first step in reducing anxiety, says Edenfield. “Remember to give yourself credit for being aware that you are having anxious thoughts, and probably body changes. This is truly a skill of mindfulness that must be learned, and is essential in making the next steps of intervening through strategies such as positive self-talk, cognitive reframing, or the use of mindfulness or relaxation strategies.”

20 types of foods to eat for a good mood

Not every day is a Sunday, nor every day is a good mood day. Sometimes a tussle with your spouse or the bad day in office can big you down feeling low. It is during these times that we crave for the unhealthy sweet food or that burgers at McDonalds with extra cheese, that, we think might elevate our mood. However, do you know that these food not just make you fat but also make you sluggish and put you into a mild depression? So, why not take the healthier route? Also, do you know that some food that make you feel good? Yes, you heard that right. Here are a few tried and tested favourites to get you all perked up and buzzing before the day is out.

Sweet potatoes

The first in the list is sweet potatoes. Not only they are easily available, but is a great alternative to standard potatoes for its richness in fibre and helping in keeping the blood sugar steady. Make some amazing food with these sweet potato recipes

Peanuts

These cute little innocent looking things is one of the best thing when it comes to elevating your mood. Because of its mineral selenium contains, it helps to wards off anxiety. Check out these peanut recipes

Eggs

Eggs are not just rich in protein but the zinc in eggs helps you to feel more awake and energetic by regulating your metabolism and blood sugar. Want some delicious recipe with eggs? check out here

Yogurt

Rich in calcium and protein, it’s also great to ease mood swings, depression and anxiety. Try some yogurt variety here

Salmon

Want to have a healthy heart while lifting your mood? Salmon is the answer. Also, the presence of Omega 3 is being looked at as a possible cure for clinical depression. Salmon is one of the most recommended protein sources to eat on a regular basis. Here are some salmon recipes

Berries

You can’t go wrong with berries if you’re looking to feel good. Raspberries, blueberries, and blackberries contain plenty of antioxidants that will help prevent oxidative stress, leading you to feel better right now. Do more with these berries recipes

Coconut

The presence of potassium in coconut is the main reason for the feel good factor. Drink your coconut or sprinkle some coconut flakes into your recipe. Either ways, have a good mood day!

Dark Chocolate

Ah dark chocolates! Now are you not happy to have this option here. Chocolates produces endorphins in the brain that help us feel good, and particularly goes to work on the stress hormone cortisol, slowing its production and helping to defeat the feeling of stress it creates. Yummy dark chocolate recipes

Spinach

Have it raw or cooked, spinach is a great mood elevator and an efficient energy booster. Rich in iron, spinach wards off fatigue and aids concentration. Impress your loved ones with these recipes

Peanut Butter

Peanut butter can be one way to feel good quickly, since it’s always ready to eat and doesn’t even need to be eaten with anything else in order to be enjoyed. Recipe with peanut butter

Beetroot

If beets aren’t on your weekly shopping list, it’s time to add them to it. There are just too many positive aspects to beets not to eat them regularly.The betaine in beets is a recognized mood enhancer, helping you feel relaxed and acting as an all-natural anti-depressant.

Tomatoes

There are many debate about tomato being a fruit or a vegetable, however there are no two opinions about the little innocent thing as a mood enhancer. Eat it raw, eat it cooked just add tomatoes to your regular diet and smile your way throughout.

Mussels

Mussels are lauded for the large amounts of B Vitamins they contain, which are an essential factor of the way you feel throughout the day.No matter what diet plan you’re following, mussels can find a place thanks to their high protein count, and low calorie and fat gram numbers. Try some Mussels recipe

Green Tea

Green tea helps you out in a variety of ways, and can act as a mood improver when you are feeling anxious or angry.

Soybeans

Soybeans may not be the most flavorful food on the planet, but they can play an important part in feeling good, thanks to the serotonin they help your body produce.

Lentils

Have your ever thought that having lentils can be a way for the good mood? Lentils may be small in size but they pack quite a nutritional punch, and you’ll be benefiting yourself in multiple ways when you eat them. The folate in lentils does the heavy lifting for helping your brain function at its best and feel good. Lentil recipes

Oily fish

In case you are a vegetarian but always wonder how is it to taste fish, now this is your excuse. Oily fish like sardines and mackerel are rich in omega 3 fatty acids which help the brain to interpret moods and boost concentration levels.

Beans

You can use black beans to help you stay alert and focused thanks to their mix of protein, fiber, and carbohydrates, all of which help you get what’s needed to maintain a healthy state of mind.

Water

We don’t really need to tell you this, do we? Have at least 8 glasses of water. Not only will this make you lesst dehydrated but is a sure way to think clearly and focus.

Meat

All you non-vegetarian lovers, here is another reason to eat more meat. The presence of protein and Vitamin B in meat is one of the main reason why you should never think of turning into a vegetarian. Try our meat recipes

Eat more lean protein

Nuts, chicken and fish all provide long-lasting energy to overcome that sluggishness. They also help suppress food cravings.

What not to eat

sugary foods — Avoid biscuits, cakes, chocolate and fizzy drinks and be careful not to overdo fruit juices which are packed with concentrated sugar and can cause rapid glycaemic rises and thereby even your bad mood.

Avoid white carbs

By swapping to wholegrain carbs such as whole wheat breads, whole meal pasta and brown rice you’ll keep energy levels steady.

Limit your alcohol

Not only does alcohol packs in empty calories, but is a well-known depressant.