Tension, anxiety and stress are nearly unavoidable with the busy and competitive lives we are living today. Moreover, some people are naturally more prone to nervousness and anxiety than others.
Other factors contributing to this problem include depression, disturbed sleep, nutritional deficiencies, nicotine, adrenal disorders, thyroid disorders and certain medications.
Some common symptoms of anxiety are fear, apprehension, restlessness, headache, heart palpitations, shortness of breath, difficulty falling or staying asleep, upset stomach, dry mouth, nausea, dizziness and fatigue.
Those who experience extreme or chronic anxiety and stress could be headed for bigger problems. Anxiety and stress are two of the most common factors contributing to a number of health issues. So it’s important to manage the condition, and many people find natural remedies very effective.
Here are the top 10 home remedies for anxiety.
Chamomile helps calm you down and relieves anxiety. According to a 2009 study published in the Journal of Clinical Psychopharmacology, chamomile (Matricaria retutica) may help reduce anxiety symptoms in those suffering from mild to moderate Generalized Anxiety Disorder. It also promotes relaxation and drowsiness due to its mild sedative affect.
- Steep two to three teaspoons of dried chamomile, preferably German chamomile, in a cup of hot water for three to five minutes. Strain it and, if you wish, add honey and cinnamon to it. Drink this tea a few times a day for about one month or until you see improvement.
- Alternatively, take this herb in supplement form. Consult your doctor for proper dosage. Adults can generally take 400 to 1600 mg capsules in divided doses daily, or one to four ml of liquid extract three times a day.
The uplifting smell of oranges and orange peels helps calm the nerves. Moreover, citrus fragrances are believed to help fight depression and boost immunity.
- Simply peeling an orange and inhaling its aroma can help uplift your mood. For better results, put a few orange peels in a pan of water and allow it to simmer. Inhale the refreshing smell to do away with your anxiety. Repeat as needed.
- You can also drink one cup of fresh orange juice mixed with one teaspoon of honey and a pinch of nutmeg powder. Drink it daily for a few days or weeks.
Rosemary is another popular home remedy for anxiety due to its calming effect. Furthermore, it stimulates circulation, relaxes the respiratory and digestive muscles, and has a positive effect on memory and alertness.
- Add one or two teaspoons of dried rosemary to one cup of hot water. Let it steep for about 10 minutes, and then strain it. Drink this tea daily until you are satisfied with the results.
- You can also use rosemary incense or add a few drops of rosemary essential oil in an aromatherapy diffuser or vaporizer.
Lavender induces relaxation and relieves depression. It has a calming and soothing effect on the nervous system due to its bioactive constituents such as linalool and linalyl acetate.
Studies also indicate that it may be helpful in reducing anxiety, but further research is needed to draw conclusions about clinical anxiety disorders.
- Boil two cups of water, add two to four drops of lavender essential oil to it, and inhale the steam to ease anxiety. Repeat as needed.
- Alternatively, mix three or four drops of lavender oil in one teaspoon of almond oil, olive oil or any base oil. Use it as a massage oil on your neck, back and shoulders. Repeat daily or a few times a week until your condition improves.
Nutmeg is an aromatic spice that promotes relaxation, fights depression and works as a muscle relaxant. Hence, it is great for treating anxiety, stress and depression. It is also believed to help improve sleep quality.
Simply inhale the smell of nutmeg oil to uplift your mood and reduce brain exhaustion. You can also add one-quarter teaspoon of nutmeg powder in your food on a regular basis.
Note: Excessive use of nutmeg is not recommended, especially for those who have psychiatric conditions.
6. Lemon Balm
Lemon balm, a member of the mint family, works as a mild relaxant and nerve tonic. Hence, it has been used for ages to reduce anxiety, promote sleep and improve appetite. You can combine it with valerian, green tea, lavender, catnip or other herbs.
- Steep one teaspoon of dried lemon balm in hot water for 10 to 15 minutes. Make sure the tea pot is covered so that the aromatic oils do not escape. Drink a cup of this tea before going to bed for a couple of weeks. Do not take it for more than two weeks at a time.
- Alternatively, take this herb in supplement form. Generally, it is suggested to take 400 mg capsules twice daily. Consult your doctor for the proper dosage to meet your needs.
Note: Do not use this herb in excess; it may make you more anxious.