Exploring natural cures to combat anxiety is becoming increasingly crucial as we seek to live our best lives in the modern world. Young children, teens, middle- agers to seniors, no age group is exempt from this growing mental disorder. Believe it or not, anxiety can be categorized as a mental disorder, we need to be serious about finding ways to conquer it. 

We all may experience some form of anxiety from time to time. You break out into a cold sweat when you have to deliver a talk before a group of people.  Or perhaps you may get nervous when you have to take a test. There are certainly numerous causes for anxiety. I don’t particularly enjoy driving on unfamiliar highways in heavy traffic. Maybe you get sweaty palms when the mortgage is due. 

When these everyday fears, worries and challenges become overwhelming and actually prevent us from engaging in our everyday lives, that’s when you actually could be suffering from full blown anxiety disorder.

There are a number of treatment options for those afflicted with the illness.  If you don’t like the idea of medication, you might try an alternative approach to battling your anxiety. As always, be sure to check with your health care professional first.

It is estimated that nearly seven percent of Americans suffer from anxiety and panic disorders.  While prescription drugs are routinely offered as a remedy for such illnesses, they can be dangerous if administered over a long period of time.  

As a result, increasingly, Americans are turning to alternative medicines in an effort to soothe their anxious feelings.  In just the last decade, the demand for alternative medicine has skyrocketed 300 percent. This is partially the result of the fact that many alternative medicines offer relief from symptoms without the side-effects linked to prescription drugs.However, these natural remedies are not meant to be long-term treatments, but they might offer relief in the short-term. 

Disclaimer: Before you try any natural remedy, it is important that you do your homework and increase your knowledge of herbs and vitamins. Once again, it is also imperative that you consult your healthcare practitioner to make sure that the alternative treatment is safe for you.  This is especially important if you are currently on prescription medications or have any existing health conditions, as these natural remedies may interfere with your medication or even worsen your symptoms. 

Herbs that may offer relief and combat anxiety

• Ashwagandha: Ashwagandha is an ancient medicinal herb that is considered an adaptogen. It relieves stress, increases energy levels, and improves concentration. 
• Rhodiola: Rhodiola is also an adaptogen that can increase your body’s resistance to stress. This will help you cope better during stressful times. Rhodiola can also help you combat fatigue. Often, stress, anxiety, depression, and insomnia can go hand in hand, causing additional fatigue in the mind and body. Rhodiola can help mediate some of the added fatigue.
• Holy Basil: Another adaptogen, holy basil, has pharmacological properties that help your mind cope with stress. According to the Journal of Ayurveda and Integrative Medicine, holy basil has antidepressant and anti-anxiety properties comparable to diazepam and antidepressant drugs.
• Valerian Root is another alternative you might try. It is especially helpful in combating insomnia because of its soothing quality. In other words, it helps to lull the central nervous system to sleep. Research indicates that Valerian Root is efficacious in improving sleep 90 percent of the time. This is important since much anxiety is linked to sleep disorders.
• Passion Flower: It helps calm the central nervous system, leading to peace. 
• Bacopa: Studied for its neuroprotective properties, bacopa has been known to actually reduce cortisol, the stress hormone.

Vitamins can also provide an effective treatment to combat anxiety:

• B-complex: B vitamins can be crucial in enabling neurotransmitter synthesis and maintenance. For instance, they can help produce neurochemicals, which assist in synthesizing serotonin, norepinephrine, and dopamine. 
• Omega-3 Fatty Acids: These fatty acids can be found in fish oil and have been known to support the brain and nervous system, thereby increasing cognitive function. Research shows that omega-3 Fatty Acids have been shown to reduce symptoms of depression, which has been linked to anxiety, as mentioned above.
• Vitamin A: has been known to help relieve anxiety. 
• Magnesium: Deficiencies in magnesium have also been linked to anxiety disorders. 

• L-theanine, an amino acid in green tea, is an anxiety-zapper. That could be why we feel so good after a soothing cuppa.

Other Natural Cures for Anxiety:

• Exercise: One of the top remedies for stress, anxiety, and depression, exercise has been proven to have fantastic health and wellness benefits to the mind, body, and spirit. One of our most pressing unconscious beliefs is that if we are not exercising and increasing our fitness, some horrible disease is waiting in the shadows to consume us. As you start embracing a regular exercise routine (one that you enjoy), these fears will be replaced with joy, confidence, and an increased sense of well-being. The cool thing is that you don’t have to go all out in a CrossFit workout. Walking 30 minutes daily for 3 to 5 days can change your life. 
• Deep Breathing: There are many deep breathing techniques that you can incorporate into your day that will go a long way in combating anxiety. If you’re new to this technique, try the 4-7-8 breathing technique made famous by Dr. Andwew Weil. Breathe into a count of 4, hold your breath for a count of 7, and breathe out for a count of 8. Repeat this exercise 2 times or as many times as you feel anxious during the day. This works by refocusing your attention on the breath and counting. You can’t breathe deeply and be nervous at the same time. 
• Massage Therapy: According to Psychology Today, regular massage can significantly reduce stress and anxiety. My best advice is to find a licensed practitioner you feel comfortable with. Although a massage can be one of the more expensive therapies, the end result will far outweigh the cost or “investment” in your health and well-being. So try to incorporate this strategy into your self-care regimen regularly, and you’ll be surprised by the benefits.
• Sauna Therapy: Try adding hot sauna therapy sessions to your weekly regimen. The stress-busting benefits of immersing your body in heat are well documented. The number 1 benefit of sauna bathing is stress relief; whether it’s a dry sauna or a steamy one, the benefits of stress and anxiety are identical. Raising your body temperature helps your muscles relax and improves circulation while boosting your mood by releasing endorphins. If you can’t access a sauna, practice taking a hot, steamy bath. The benefits are similar.
• Stop Catastrophizing and Give Yourself Some Credit For How Far You’ve Come and What You Do Have: It’s easy to completely blow things out of proportion and mentally turn your fears into catastrophes in your mind. When your mind is overwhelmed by anxiety, the next step for many of us is to imagine the worst possible end scenario. A catastrophic event is much less likely to happen than you’ve imagined. So, when your thoughts spin out of control, take a break, breathe, and apply some of the strategies above to calm down your nervous system. Because the truth of the matter (minus all the anxiety) is that most things aren’t as bad as they seem, replace those thoughts with gratitude for what you have and how far you’ve come. Give yourself a gentle pat on the back and start moving forward.

We all have feelings of anxiety from time to time.  But how can you tell if your anxiety is out of control?  If you experience racing thoughts, rapid heartbeat, extreme difficulty resting or concentrating, you probably need to get professional help.  If you do not like dealing with the side-effects of prescription drugs, herbal remedies may be in order. You should know in advance, however, that some herbal remedies carry their own risks and lead to significant side-effects, so protect yourself by doing your own research.   The more you know about herbal remedies, the more peace of mind you will have and the better consumer you’ll be. 

Refusing to take action against anxiety may only cause it to get worse. As you can see, anxiety is treatable both with natural remedies as well as professional help. You may need to explore a combination of the natural therapies before finding what works for you. Whatever you do, don’t quit on yourself. You can and will find victory.

As always,

Be well + prosper,

Elaine xx