Stress and anxiety are two enemies that everyone in this modern, hustle-bustle world faces. These two psychological problems have become so prominent that 301 million people are suffering from anxiety disorders globally, affecting 4% of the world’s population. These staggering numbers have led people to search more and more about therapies, herbal medicines, and alternative medicines to manage anxiety and stress.
In the United States, it has been found that over 40 million adults (19.1% of the population) have an anxiety disorder, with almost 32.3% reporting symptoms of anxiety and depression in 2023. The COVID-19 pandemic has also been a significant contributing factor to people’s mental disorders due to seclusion, decreased social contact and constant fear. The World Health Organization (WHO) reported a 25% increase in the prevalence of anxiety and depression worldwide. In fact, WHO also revealed that women were more negatively affected by COVID-19 in their 2021 report than men were. And those who already had physical health issues such as asthma, cancer, or heart disease were more likely to experience mental health problems.
This clearly indicates that core health care is crucial to prevent such prevalent mental pressures. Talking about its treatment, medication can be effective for managing anxiety, but some people prefer natural alternatives due to their concerns about side effects or complete dependency. Fortunately, our mother Earth, nature offers a plethora of herbal and natural alternatives including complementary therapies, yoga, meditation, and acupuncture that can help alleviate anxiety symptoms.
In this blog, we’ll talk about 10 herbal and natural alternatives to anxiety medications that have proved to be greatly helpful and can be incorporated into your daily routine.
10 Herbal Treatments For Anxiety
1. Chamomile – Easy Available Alternative Medicines To Manage Anxiety
This herb is well known for its relaxing effects. Chamomile is a beautiful plant from the Asteraceae family. This plant has various medicinal benefits and the most prominent way to extract its benefits is by drinking Chamomile tea. It can be drunk or used as a supplement to aid anxiety. It is a great choice for treating anxiety because of its inherent sedative properties, which help reduce jitters and enhance the quality of sleep.
2. Lavender – Easy Available Alternative Medicines To Manage Anxiety
One of the most commonly found herbs, Lavender is valued for its calming effects in addition to its pleasant aroma. Therefore, many herbal medicine places stack lavender sachets on their shelves for people who suffer from acute anxiety disorder or stress.
Using items infused with lavender or inhaling lavender essential oil can help reduce symptoms of anxiety. You can also create a peaceful and relaxing ambience in your bath by adding a few drops of lavender oil.
3. Passionflower
For generations, people have been leveraging the goodness of Passionflower. It is best known as a home cure for anxiety and sleeplessness. According to research, passionflower can also raise the brain’s concentration of the neurotransmitter gamma-aminobutyric acid (GABA), which aids in controlling anxiety.
Whether ingested as a tea or as a supplement, passionflower has calming and relaxing properties. Ergo is known as the best alternative medicine among natural medicine practitioners.
4. Valerian Root
Another herbal therapy that has been used traditionally to reduce anxiety and enhance the quality of sleep is Valerian root.
Similar to passionflower, valerian root has the potential to raise GABA levels in the brain, which would promote calm and relaxation. However, valerian root might also make some people feel sleepy. Dried valerian root can be steeped in hot water to make a cup of tea. The dosage should be very low and limited. It’s recommended to begin with a lower dose and gradually increase if needed.
Therefore, alternative medicine practitioners advise people to use it with caution, after a consultation with a doctor.
5. Ashwagandha – Favourite Alternative Medicines To Manage Anxiety
Used for centuries in Ayurvedic medicine, ashwagandha is an adaptogenic herb, one of the potent alternative medicines to manage anxiety and stress. This type of herb is considered to support the body’s ability to withstand a range of physical and psychological challenges or mental disorders. They are meant to encourage harmony and well-being in general.
Ashwagandha enhances general well-being and aids in the body’s ability to adjust to stress. Many Ayurvedic medicine practitioners like Baba Ramdev and Sahguru believe that Ashwagandha helps lessen feelings of anxiety by lowering cortisol levels, which are linked to stress.
Ashwagandha powder can be added to smoothies, yoghurt, or other foods and beverages. You can also enjoy Ashwagandha tea by steeping the roots or leaves of the plant in hot water.
6. Rhodiola Rosea
Another adaptogenic herb that helps lessen anxiety and stress is Rhodiola rosea. It functions by adjusting how the body reacts to stress and boosting resistance to stress. Rhodiola rosea is a useful tool for treating anxiety as recent studies have shown that it enhances mood and cognitive performance.
More than 140 active compounds are present in its root, the two most powerful of which are rosavin and salidroside. For ages, people in Scandinavia and Russia have included Rhodiola in their treatment schedule to treat, stress, anxiety, and depression.
Rhodiola is commonly consumed in capsule or tablet form as a dietary supplement. A dosage range of 200-600mg daily is generally effective with doctor’s guidance.
7. Lemon Balm
One member of the mint family with relaxing properties is lemon balm.
Lemon Balm has potent ingredients that help people relax and lessen the symptoms of anxiousness and depression. It can help reduce anxiety and foster calmness, inducing proper sleep as well, whether it is ingested as a tea or taken as a supplement.
Enjoy Lemon Balm tea by steeping 1.5 to 4.5 grams (approx.1 teaspoon) of dried lemon balm in hot water for a calming feel, which can be enjoyed up to 4 times a day. You can also add fresh lemon balm leaves to salads, chicken dishes, or even fruit salads for a refreshing twist of flavour.
8. Kava Kava
For years, people in Polynesia have used and benefitted from the native herb Kava Kava as a home cure for anxiety disorder. In scientific studies, it has been found that it contains potent substances such as kavalactones, which have anxiolytic effects. Though it may have adverse effects or interfere with some medications, Kava Kava must be used carefully and under a doctor’s supervision.
- Do not use kava if you’re pregnant or breastfeeding.
9. Holy Basil – Ayurvedic Alternative Medicines To Manage Anxiety
Holy basil or Tulsi (in Hindi) is revered in Ayurvedic medicine for its adaptogenic properties. Many Indian households grow Holy Basil plants on their balcony or garden as they consider them sacred as well. Well, it helps the body cope with stress and promotes emotional well-being.
Just add a leaf or two when making your regular tea or consume it fresh from the plant as it is; holy basil can help reduce anxiety and improve resilience to stressors.
10. Yoga & Transcendental Meditation
While not a herb, yoga, meditation and regular exercise are some powerful natural remedies for anxiety. Physical activity releases endorphins, the body’s natural feel-good chemicals, which can help improve mood and reduce feelings of anxiety.
Yoga combines physical postures, breathing exercises (inhale and exhale with perfect rhythm), and meditation, which promotes relaxation and reduces stress through mindful movement and breath control. On the other hand, TM is a specific meditation technique, which uses a mantra (a sound or phrase) to help focus attention and achieve a deeply restful state. People use Tibetan sound bowls to cultivate a sense of calm and inner peace. Tibetan bowls or singing bowls possess rich, deep tones and harmonic sounds that are believed to create a calming and centring effect, making it easier to enter a meditative state, making you less reactive to stressful situations and better equipped to manage anxiety.
Natural Remedies To Relieve Anxiety
While seeking professional help is always recommended for managing anxiety and stress, there are also several natural remedies that you can try at home as a complement to traditional treatments.
1. Making Good Sleep A Priority
Stress and anxiety might worsen when there is insufficient sleep. Make a nightly routine and create a peaceful sleeping environment to ensure a full sound sleep at night. Yes, night sleep is more important than day naps or long sleep.
Try to get 7 to 9 hours of sleep every night. To help you sleep better, think about doing some light stretching or meditation before bed.
2. Make A Balanced Nutritional Plan
Eating habits can have a big influence on your mood and general health. Make an effort to eat a well-balanced diet. It should be high in whole grains, fruits, vegetables, and lean proteins.
Steer clear of processed meals, alcohol, and caffeine in excess as these exacerbate anxiety symptoms. Furthermore, for the best possible mental health, drinking enough water throughout the day to stay hydrated is crucial. A balanced diet is one of the most powerful alternative medicines to manage anxiety and stress.
3. Limit Exposure to Stressors
If and when it’s possible, identify your life’s stressors and minimize your exposure to them. It could be watching dramatic news channels, watching crime documentaries, or anything else. These are just examples. Perhaps, you could have different stressors.
This also includes establishing boundaries at work, staying away from unpleasant people and social media, and surrounding yourself with uplifting and encouraging people. Of course, happy people are the best alternative medicines to manage anxiety.
4. Grounding & Nature Time
Another mindfulness practice that can help lower stress and elevate mood is grounding, often known as earthing. You connect to the earth’s electric charge by placing your bare feet on it. You can also use other grounding equipment, such as grounding mats.
Spend time outdoors in nature and enjoy having a soothing effect on the mind and body. Whether it’s going for a hike, gardening, or simply sitting in a park, immersing yourself in nature can help reduce feelings of anxiety and promote relaxation.
5. Cultivate Supportive Relationships
Social support or just a tight hug from family or friends helps manage anxiety and stress. Cultivate strong relationships with friends, family members, or support groups who understand and validate your feelings. Perhaps not like proper alternative medicines to manage anxiety and stress, a happy relationship can bring happy hormones into your life.
Having a strong support network can provide comfort, encouragement, and perspective during challenging times. As Sadhguru professes, “Love is an unconditional sweetness of emotion,” one should spend time with those who are precious to you; support and understand you.
If you’re struggling with severe or persistent anxiety, don’t hesitate to seek professional help from a therapist or counsellor. They can provide personalized treatment options, such as cognitive-behavioral therapy (CBT) or medication, to help you effectively manage your symptoms.
Remember that managing anxiety and keeping it at bay is a process, and you need to try a mix of alternative medicines from Ayurveda, natural remedies, counselling, and lifestyle adjustments to see what works best for you. You can take proactive measures to enhance your mental health and general well-being by putting self-care first and looking into natural alternatives.
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