8 Natural Ways to Alleviate Anxiety

Anxiety is something everyone experiences occasionally, but it doesn’t have to be a constant struggle. Numerous stress-relief methods can help restore balance to our nerves. Let’s explore how our nervous system responds to anxiety and how simple home remedies can help us find calm.

Taming the Tremors

At some point in life, everyone encounters anxiety. Whether it’s sitting in a doctor’s waiting room, dreading the thought of a large needle, or cooking a meal only to see your mother-in-law’s disapproving look, anxiety can strike. It might even stem from a deep dislike for your job.

These diverse situations can trigger anxiety, accompanied by a range of symptoms such as:

Anxiety can be brief or prolonged, depending on its cause. The longer it persists, the more symptoms you may notice.

If your anxiety stems from a one-time event, like a doctor’s appointment, it will likely fade once the event is over. However, if it’s caused by ongoing tension, such as with a mother-in-law, you might feel anxious before and after interactions, potentially leading to additional symptoms like digestive issues or mood swings.

Then there’s the constant source of anxiety: your job. You wake up dreading the workday, go to bed anxious about the next morning, and even weekends lose their charm because they end with the thought of returning to work. When anxiety is ever-present, it can lead to additional symptoms like chest discomfort, changes in appetite, sleeplessness, and a diminished interest in intimacy.

The scenarios described above are examples of everyday anxiety. While common, this type of anxiety can still take a significant toll on your physical, mental, and emotional well-being.

What Triggers Anxiety?

At its core, anxiety is linked to the "fight or flight" response, a survival mechanism inherited from our ancestors. As hunters and the hunted, their instincts prepared them to either confront danger or flee from it. Anxiety played a crucial role in their survival by triggering the release of adrenaline, which prompted the liver to release energy-boosting sugars into the bloodstream, preparing them for action.

This warning system remains vital for modern emergencies. However, the issue is that we often experience the "fight or flight" response in situations where it’s unnecessary. While you could flee your job or doctor, or even confront your mother-in-law, such actions wouldn’t yield the same survival benefits as they did for our ancestors facing lions or bears.

While your mother-in-law’s visit might be uncomfortable, it’s hardly a life-or-death situation. The mere thought of her might make your muscles tense, but the real issue lies in how your body reacts to such stress. When anxiety becomes intense or chronic, the chemicals released during the "fight or flight" response can harm your organs. Over time, this can lead to serious health issues like chronic headaches or hypertension.

Although stress is the primary cause of anxiety symptoms, physical conditions can also trigger them. If your anxiety symptoms persist, consult your doctor to rule out potential underlying issues such as:

Now that you understand the impact of anxiety, it’s time to explore ways to manage it. Mild anxiety can often be alleviated at home with calming music, moments of quiet, and simple remedies from your kitchen. Check out the next page for easy-to-follow home solutions to reduce anxiety.

For further insights into anxiety and other nervous system-related conditions, explore the links below:

This content is for informational purposes only and is not intended as medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications based on this information. This publication does not substitute professional medical advice, and readers should consult their physician or healthcare provider before starting any treatment.

Home Remedy Treatments for Anxiety

Although anxiety is a common part of life, there are simple home remedies you can use to help your body unwind and relax.

Kitchen Cabinet Solutions for Anxiety

Almonds. Soak 10 raw almonds in water overnight to soften them, then remove the skins. Blend the almonds with 1 cup of warm milk, a dash of ginger, and a pinch of nutmeg. Enjoy this drink in the evening to promote relaxation before bedtime.

Baking soda. Mix 1/3 cup of baking soda and 1/3 cup of ginger into a warm bath. Soak for 15 minutes to ease tension and reduce anxiety.

Oil. Sesame oil is ideal, but sunflower, coconut, or corn oil can also be effective. Warm 6 ounces of oil (not too hot) and massage it over your entire body, including your scalp and feet. A small rolling pin can enhance the experience! Use this oil massage before your morning bath to prepare for the day ahead. If anxiety disrupts your sleep, try this routine before bed as well.

Refrigerator-Based Remedies for Anxiety

Celery. Consume 2 cups of celery, onions, or a combination of both, either raw or cooked, with your meals for one to two weeks. These vegetables are rich in potassium and folic acid, and a lack of these nutrients can lead to feelings of nervousness.

Onion. Refer to the celery remedy above for similar benefits.

Orange. The scent of an orange is renowned for its anxiety-reducing properties. Simply peel an orange and inhale its aroma. Alternatively, place the peel in a small pan or potpourri burner, cover with water, and simmer. The heat will release the calming essential oils from the peel.

Orange juice. To calm a racing heart caused by anxiety, mix 1 teaspoon of honey and a pinch of nutmeg into 1 cup of orange juice and drink.

Spice Rack Solutions for Anxiety Relief

Rosemary. Known in medieval times for dispelling "evil spirits," rosemary has a soothing effect on the nervous system. To make a calming tea, steep 1 to 2 teaspoons of dried rosemary in 1 cup of boiling water for 10 minutes, then drink. You can also inhale rosemary’s aroma by burning a sprig or using rosemary incense to alleviate anxiety.

Key Reminders

Beyond these home remedies, several herbs can also help manage anxiety. Continue reading to discover more on the next page.

For additional insights into anxiety and other nervous system-related conditions, explore the following links:

This content is for informational purposes only and is not intended as medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications based on this information. This publication does not substitute professional medical advice, and readers should consult their physician or healthcare provider before starting any treatment.

Herbal Treatment for Anxiety

You don’t need to navigate the chaos of Manhattan traffic to feel stressed. Stress is universal, even in seemingly idyllic places like Polynesia. Fortunately, herbal treatments for anxiety can offer relief and help manage your condition.

To manage stress and uplift their mood, many islanders consume a drink made from the kava kava root. Revered for centuries in parts of the South Pacific and Hawaii, kava is celebrated for its ability to alleviate anxiety and promote a sense of well-being.

The traditional kava drink from the islands creates a slight numbing effect on the tongue, followed by a relaxed, sociable feeling. It also significantly reduces fatigue and anxiety.

In Europe and the continental United States, you’re unlikely to find kava in beverage form. Instead, it’s available as capsules containing powdered kava root. Kava is known for its sedative, tonic, stimulant, diuretic, diaphoretic, and reputed aphrodisiac properties.

How Kava Functions

The exact mechanism of kava’s effects remains unclear. However, it appears to work partially by stimulating GABA receptors in the brain, which calm neural activity and reduce anxiety and seizures. Researchers have identified several compounds in kava root, such as kawain, dihydrokawain, methysticin, dihydromethysticin, yangonin, and dihydroyangonon, that may contribute to these effects. Other components and mechanisms likely play a role as well.

Consuming small doses of kava can induce feelings of euphoria. Larger amounts, however, may lead to deep relaxation, drowsiness, and a strong desire to sleep.

The effects of kava might not be noticeable during your initial attempts. Some individuals need time to acclimate to the herb before experiencing its full benefits.

Research on Kava

In Germany, a double-blind study was conducted involving 58 patients with common anxiety disorders. None of the participants had severe mental illnesses or psychosis. Half received a placebo, while the other half took 100 milligrams of kava extract three times daily for four weeks.

Researchers used various tests, including the Hamilton Anxiety Scale, a 60-item Adjectives Check List, and the Clinical Global Impression scale (CGI), to measure anxiety levels. After just one week, those taking kava showed a notable decrease in anxiety symptoms compared to the placebo group. The kava group continued to improve throughout the 28-day study.

No adverse reactions were reported by patients who took kava. Researchers concluded that kava extract is "appropriate for general practitioners to treat anxiety, tension, and agitation."

In a separate study, 101 patients with conditions like agoraphobia, specific phobias, generalized anxiety disorder, or adjustment disorder were monitored for 25 weeks across various mental health clinics. Half received a placebo, while the other half took a specialized kava extract called WS 1490.

Using the Hamilton Anxiety Scale, researchers assessed the patients' anxiety levels. Those who took kava for eight weeks showed significantly better results compared to the placebo group. Adverse effects were rare and equally distributed between both groups.

The study concluded that kava is a viable alternative to tricyclic antidepressants and benzodiazepines due to its "demonstrated long-term effectiveness and absence of tolerance issues commonly associated with tricyclics and benzodiazepines."

German researchers also discovered that kava induces deep muscle relaxation, regulates emotional responses, and aids sleep as effectively as many tranquilizers.

Numerous studies have affirmed kava's effectiveness in treating mild anxiety disorders. A comprehensive review of kava research in 2005 confirmed its safety and efficacy. Some studies even suggest kava is as effective as buspirone and can help alleviate heightened anxiety in individuals withdrawing from benzodiazepines.

Potential Side Effects of Kava

One of kava's most appealing aspects is its minimal side effects, particularly with short-term use. Unlike benzodiazepines, kava alleviates anxiety without impairing motor skills, physical performance, or reaction times. Some clinical trials even indicate that moderate doses of kava can enhance cognitive function, likely by stabilizing emotional stress. While kava doesn’t seem to interact negatively with alcohol, it’s wise to avoid combining the two for safety.

In additional studies, kava has been shown to calm individuals without negatively affecting brain-wave activity, as measured by electroencephalograph (EEG) readings.

No toxicity has been reported in individuals taking a moderate dose of 200 milligrams of kava daily for eight weeks. However, consuming more than 8 ounces or 30 capsules per day for extended periods may lead to skin rashes and discoloration.

Between 2002 and 2003, reports emerged, particularly in Germany, linking kava to liver damage. Initially, 30 cases were attributed to kava in Europe, but further investigation revealed that kava could not be definitively identified as the cause in many instances. Many affected individuals were either drug users, heavy alcohol consumers, or had only taken minimal amounts of kava for a short duration.

As stated by Dieter Low, M.D., of Johann Wolfgang Goethe University and his team, "Only one well-documented case clearly links kava consumption to hepatoxicity [liver damage]."

Despite the lack of conclusive evidence, many countries, including most of Europe, Canada, and Australia, quickly banned kava. The United States remains one of the few Western nations where kava is still legal. While kava’s link to liver damage isn’t proven, individuals with liver conditions or those taking hepatoxic medications should avoid it.

For severe anxiety disorders, pharmaceutical treatments and psychotherapy may be necessary. However, for milder symptoms, kava could provide relief during difficult times. Consult a doctor knowledgeable about natural remedies to determine if kava is a suitable option for managing occasional overwhelming anxiety.

Anxiety is a significant condition that can escalate rapidly. If you suspect your anxiety might lead to panic attacks, seek medical advice. For mild unease, these home remedies can help restore your sense of calm.

For further insights into anxiety and other nervous system-related conditions, explore the following links:

ABOUT THE AUTHORS:

Timothy Gower is a freelance writer and editor whose work has been featured in numerous publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. He has authored four books and serves as a contributing editor for Health magazine.

Alice Lesch Kelly is a Boston-based health writer. Her articles have appeared in Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She has co-authored three books on women’s health.

Linnea Lundgren brings over 12 years of experience in researching, writing, and editing for newspapers and magazines. She has authored four books, including Living Well With Allergies.

Michele Price Mann is a freelance writer whose work has appeared in publications like Weight Watchers and Southern Living. Previously the assistant health and fitness editor at Cooking Light magazine, she is passionate about health-related topics.

ABOUT THE CONSULTANTS:

Ivan Oransky, M.D., serves as the deputy editor of The Scientist. He has authored or co-authored four books, including The Common Symptom Answer Guide, and contributed to publications such as the Boston Globe, The Lancet, and USA Today. He holds clinical and adjunct professorships at New York University in medicine and journalism.

David J. Hufford, Ph.D., is a university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also teaches in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford sits on the editorial boards of several journals, including Alternative Therapies in Health & Medicine and Explore.

This content is provided for informational purposes only and is not intended as medical advice. The Editors of Consumer Guide (R), Publications International, Ltd., the author, and the publisher do not assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications based on this information. This publication does not substitute professional medical advice, and readers should consult their physician or healthcare provider before starting any treatment.