By Hibah Khan|
May 9, 2022|
5 min read
Are you suffering from anxiety and panic attacks? If so, consider trying some natural remedies that can help reduce and manage your symptoms…
Are there effective natural anxiety treatments? Some people who suffer from moderate to severe anxiety may find that seeking a herbal remedy that works for them is more appealing than taking prescribed medication. Although medication may be the best option for some, the possibility of side effects can be unsettling. When considering any anxiety treatment, herbal or otherwise, it is important to first consult your doctor.
Firstly, do natural remedies help with anxiety? Potentially, it depends on several factors. Natural remedies, such as CBD, exercise and herbal supplements, may be able to help people with mild symptoms manage their anxiety. However, they’re not guaranteed to provide relief to everyone.
There are several evidence-based home remedies for anxiety management. Whatever level you feel your anxiety is at, here are 8 natural remedies you can try and test to help relieve these feelings from your day to day. .
Natural Remedies To Treat Anxiety:
1) Weighted Blankets:
Have you heard of weighted blankets? They’re becoming increasingly popular and studies have shown they can be really helpful in reducing feelings of anxiety. The pressure of the blanket assists in putting your body into “rest mode,” which reduces symptoms and encourages your body to slow down. These blankets are available in a variety of sizes and weights, allowing you to find what works best for you.
Weighted blankets assist in grounding your body while sleeping by pushing it downward. This process, known as “earthing” or “grounding,” can be extremely relaxing. The blankets also simulate deep pressure touch (DPT), a type of therapy that employs firm, hands-on pressure to alleviate chronic stress and anxiety.
Aromatherapy is the use of essential oils to improve one’s health and well-being. Many scents can help lift your mood, relax, and reduce feelings of anxiety. Essential oils can be used in a variety of ways, such as diffusers, creams, candles or mix your favourite scent with a carrier oil to apply to your wrist or neck.
Anxiety-relieving natural scents include:
– Bergamot orange
– Clary sage
3) Vagus Nerve Icing (Cold Compress On Chest):
We can definitely all agree that we all have a love-hate relationship with social media. Evidence suggests that apps such as TikTok and Instagram are strongly linked to anxiety, loneliness, and depression. That being said, social media apps have become many people’s go-to source for all kinds of tips, tricks, and hacks on a variety of topics, including mental health, over the last two years to Covid.
One such ‘hack’ that has recently been trending on the platform is ‘vagus nerve icing’ to relieve anxiety. The technique, which was first described in a video by user Frankie Simmons (@heyfrankiesimmons), has since made its way into the posts of numerous creators.
The vagus nerve is the longest nerve in the body (which runs from the brain through the face and thorax to the abdomen) and plays an important role in the parasympathetic nervous system, which is in charge of the body’s ‘rest and digest’ or calm state.
Applying cold to your vagus nerve “stimulates it” and helps it to function better, calming you down and reduces feelings of anxiety.
Vagus nerve icing simply entails placing a cold compress or ice pack on your chest to relieve anxiety and many people have fawned over how much it helps alleviate their symptoms. Cold exposure (just like open swimming) essentially tells our body to chill and gets our lungs to breathe. Best part is this costs nothing, just grab a bag of peas from the freezer (wrapped in a towel), lay down for 15 minutes (or longer) and wait for the game-changing effects.
Meditation entails practising mindfulness. You concentrate on clearing your mind of chaotic thoughts and replacing them with calm. According to research, meditation can help to relieve anxiety symptoms, making you feel more at ease.
Check out our post on the ‘Best Meditation Suites In London,’ where we look at the top wellness destinations that practice meditation techniques like floating, dynamic and mindfulness.
5) CBD Oil:
Cannabidiol (CBD) is a cannabinoid, which is a chemical found in cannabis plants. The CBD oil you purchase in the UK won’t get you high, but studies have shown that it can help with anxiety, pain, inflammation, stress, fatigue as well as promote better sleep, feelings of joy and much more.
It’s important to note, however, that not all CBD oils are created equal. Some are of much higher quality than others, and some are better suited to specific needs – all depending on which cannabinoids and terpenes are present in the oil and at what levels. As it is however, a relatively new area of science, you should consult your GP before using.
If you’re looking for the best CBD oils read the Independents reviews on tried and tested CBD products.
Exercise is not only good for your physical health, but it is also good for your mental health and studies show that exercise can help alleviate anxiety symptoms.
Getting involved in activities helps to divert your attention away from the problems that may be bothering you. It also causes the release of endorphins, which are natural feel-good hormones. Why don’t you give Open Swimming a try, it is very effective with mood boosting and having an overall positive impact on our health.
7) Herbal Treatments:
Several herbs and herbal supplements can help relieve anxiety symptoms, allowing you to relax and feel more at ease. The best herbs to treat anxiety symptoms are:
– Lemon balm
While the number of studies on herbal supplements for anxiety is limited, the results are encouraging. Many of these (and other) supplements are available in capsule form. However, if supplements aren’t your thing we’d suggest drinking herbal teas to unwind or herbal spa treatments. You can find some in our Health & Wellness category.
8) Exercises in Deep Breathing:
Feelings of anxiety are often characterised by rapid, shallow breathing. Breathing in this manner can raise your heart rate, make you dizzy, and even increase your chances of having a panic attack. Consciously taking deep and measured breaths to restore normal breathing patterns can help bring your mind and body back to a relaxed and neutral state.
Below we have a diagram of the ‘S.T.O.P.’ breathing method which is an amazing technique that is proven to help with anxiety and mindfulness.
So there you have it. We hope at least one of these natural remedies can help with anxiety. Did we miss any out? Let us know via our Instagram and we can add them to the list.
If you or someone you know is struggling with their mental health or emotional well-being, you can find help and resources on the websites of the mental health charity Mind and NHS Every Mind Matters, or you can access the NHS’ guide to local mental health helplines and organisations here.
If you are having difficulty, you can ask your doctor for a referral to NHS Talking Therapies, or you can self-refer.
You can also get confidential help from the Samaritans in the UK by calling 116 123 or emailing email@example.com.