Millions are struggling with anxiety – the most common mental illness – impacting 301 million people, approximately 4% of the global population.
Anxiety manifests in many forms, from mild anxiety to panic attacks and phobia-related disorders, disrupting daily routines and impacting both physical and mental health. While conventional medications are widely used, many individuals turn to holistic approaches to avoid potential side effects.
Fortunately, natural solutions – including herbal remedies, homeopathic treatments, aromatherapy, acupuncture, lifestyle modifications, and certain supplements – can play a role in managing anxiety effectively. One such supplement is Activit, which may help support your wellness routine.
To benefit from these approaches, choosing an appropriate method that seamlessly integrates into your daily routine is important.
Explore the remedies below to tailor a strategy that best suits your condition.
Understanding Anxiety and Panic Attacks
While anxiety is a normal stress response, chronic anxiety can interfere with daily life and health. Panic attacks, on the other hand, are severe forms of anxiety resulting in sudden, intense episodes of fear, causing shortness of breath, heart palpitations, dizziness, and a sense of impending doom.
Managing anxiety requires an approach covering root causes, including biological, physiological, and environmental factors. The diet also plays a crucial role, as research from Harvard shows that a well-balanced diet rich in fruits, vegetables, and lean proteins can help regulate stress and stabilize blood sugar levels.
When it's challenging to address all nutritional needs through diet alone, incorporating a supplement containing all essential nutrients may complement your health. With a blend of essential vitamins and minerals, Activit may help maintain a healthy nervous system.
Symptoms of Anxiety
While everyone's experience with anxiety is different, addressing the symptoms early can improve overall well-being. Along with lifestyle changes, supplements like Activit may help alleviate the symptoms.
Common symptoms of anxiety include:
Root Causes of Anxiety
Understanding the root causes of anxiety is crucial for identifying effective strategies to manage and alleviate symptoms.
The main reasons for anxiety can be:
1. Lifestyle Factors – Stress, caffeine, sugar, nicotine, alcohol, and street drugs.
2. Medical Factors – Prescription medications, mitral valve prolapse, adrenal disorders, and thyroid problems.
3. Mental Health Factors – Depression and neurotransmitter imbalance.
4. Sleep and Physical Factors – Disturbed sleep, irregular sleep patterns, and physical inactivity.
5. Environmental and Nutritional Factors – Food allergies, low blood pressure, poor nutrition, and environmental toxins. Inadequate nutrition can be addressed through a balanced supplement like Activit, which can help provide essential nutrients for overall health.
Addressing these root causes helps find the best ways to reduce anxiety.
Natural Approaches to Anxiety Management
Some vitamins and minerals, such as vitamins B6, B12, and D, selenium, zinc, and magnesium, are known for their potential to support mental health and alleviate anxiety and depression. While obtaining all these nutrients individually can be challenging, a supplement like Activit combines them in a single formulation.
Let’s explore how these nutrients can help manage anxiety and depression!
B Vitamins: Supporting Mental Health
B vitamins are crucial for brain health and managing stress and anxiety.
While vitamin B complex deficiencies can lead to anxiety, irritability, fatigue, and poor cognitive function, regular supplementation can help stabilize the nervous system and promote emotional well-being.
1. Vitamin B6 (Pyridoxal-5-Phosphate): This vitamin boosts mood and promotes feelings of well-being as it regulates the production of neurotransmitters, such as serotonin and dopamine. It is recommended that 50 mg of B-complex supplement be taken twice daily to ensure sufficient B6 for emotional well-being.
2. Vitamin B12 (Cobalamin): Older adults, vegetarians, and vegans commonly have vitamin B12 deficiency. This deficiency can lead to cognitive impairments, anxiety, and mood disturbances. Supplementing with 2.4 mcg of B12 in its bioavailable form (Methylcobalamin) can help improve energy levels, mental clarity, and nervous function.
3. Vitamin B9 (Folate): Folate deficiency is also linked to depression and anxiety because it is a crucial nutrient for normal brain function. Leafy greens, legumes, and citrus fruits are rich sources of vitamin B9. The 400 mcg of folate is recommended daily to help reduce anxiety symptoms and improve overall mental health.
Minerals and Supplements for Anxiety Management
In addition to herbs and vitamins, specific minerals and supplements can also help individuals with anxiety disorder.
1. Magnesium – a relaxation mineral – produces calming effects on the body by regulating stress response, relaxing muscles, and supporting sleep. A magnesium deficiency can exacerbate the symptoms of anxiety, stress, and irritability. Supplementing 200-400 mg of magnesium daily can promote relaxation and reduce anxiety.
2. Chromium – essential for regulating blood sugar levels. Any fluctuation in chromium levels can directly impact and trigger anxiety and irritability. Taking 200 mcg of chromium twice or thrice a day can help balance blood sugar levels, reducing anxiety-related symptoms.
3. Fish Oil (Omega-3 Fatty Acids) – found in fish oil – is crucial for maintaining brain health and function. Two primary components of fish oil, EPA and DHA, significantly reduce anxiety, support cognitive health, and improve mood. Using a daily dose of 2,000 mg of EPA and DHA combined is recommended for long-term anxiety management.
Taking these supplements separately can be challenging, but you can choose one that contains two or more of these beneficial ingredients. Activit, for instance, has a thoughtful formulation that includes chromium and magnesium in their bioavailable forms, which may help your overall health and well-being.
Herbal Remedies for Anxiety Relief
For centuries, people have been using herbs to treat many health conditions.
Studies have also proven the effectiveness of herbs in alleviating the symptoms of anxiety. They work by balancing brain chemicals, calming the nervous system, and regulating hormonal responses to stress.
Let's explore some of the herbs that relieve anxiety!
St. John's Wort (Hypericum perforatum)
St. John's Wort is one of the most researched herbs for treating mild to moderate anxiety and depression. How does it work?
By increasing serotonin levels in the brain, this herb improves mood and reduces anxiety. However, it may interact with other medications, including antidepressants, birth control pills, and blood thinners. Therefore, this herb shouldn't be consumed without consulting a healthcare provider.
For optimum results, the recommended dosage of St. John's Wort is 300 mg, taken three times daily, to provide consistent relief.
Valerian Root (Valeriana Officinalis)
Valerian, a herbal remedy, helps to treat insomnia, anxiety, and nervous restlessness. How?
Valerian increases the amount of a chemical called gamma-aminobutyric acid (GABA) in the brain, regulating nerve cells and calming the body. Studies also suggest that this herb promotes sleep without causing grogginess.
However, further research is needed to understand Valerian's role in the body. For the best results, Valerian should be taken as a supplement (300 mg) or in tincture form (0.5 to 1.0 ml) two to three times daily.
Ashwagandha (Withania somnifera)
As an adaptogen, ashwagandha helps the body adapt to stress and reduce anxiety by balancing cortisol levels, a primary stress hormone.
Studies also suggest this herb can help soothe the brain, alter the immune system, lower blood pressure, and reduce inflammation. Consuming 250 mg of ashwagandha extract can lower stress levels, improve mood, and promote overall well-being.
Chamomile (Matricaria recutita)
Chamomile is an effective natural remedy for anxiety, thanks to its mild sedative and anti-inflammatory properties. It works by increasing levels of the amino acid glycine, which helps relax muscles and nerves and reduces feelings of stress.
Chamomile is commonly consumed as a calming tea but can also be taken as a supplement or essential oil for additional benefits.
Oat straw (Avena sativa)
Oat straw – derived from unripened Avena sativa – is believed to reduce inflammation and anxiety.
By nourishing the nervous system, this herb supports mental clarity and improves overall cognitive function. Oat straw is versatile and can be taken in tea or as a supplement. For potent effects, it is often consumed in combination with other calming herbs like chamomile or valerian.
Lemon Balm (Melissa officinalis)
Lemon balm is widely used to ease tension, stress, and anxiety. But what makes it so efficient?
With active compounds like rosmarinic acid, lemon balm helps soothe nervousness and improve overall mental clarity. It also increases the availability of the neurotransmitter GABA in the brain, promoting relaxation and boosting mood.
Lemon balm is available in the form of tinctures, capsules, or tea. For a stronger effect, it can be combined with other herbs like valerian or chamomile.
Homeopathic Remedies for Anxiety and Panic Attacks
Homeopathy also offers individualized remedies based on specific symptoms and conditions, such as:
You should take homeopathic medicines in pellet form, in a 30C potency. For acute anxiety, take two pellets every 15 minutes for up to six doses. On improvement, stop using the remedy unless symptoms return.
Acupressure and Reflexology for Anxiety
Acupuncture and reflexology share the concept of using pressure points to relieve stress and anxiety.
Reflexology involves massaging reflex points outside, especially on hands and feet, to connect with the inside of the body. Acupuncture is a type of Traditional Chinese Medicine (TCM) that involves applying pressure to specific points to release stress and promote relaxation.
1. Lung 1 (LU1) is located on the chest, below the collarbone. Pressing this acupressure point can help ease general anxiety.
2. Pericardium 6 (P6) is located on the palm side of the wrist, two inches above the transverse crease. A massage on this point quickly relieves anxiety, nervousness, and tension.
3. Bladder 23 (B23) is located on the lower back, near the kidneys. Applying gentle pressure on this acupuncture point helps with anxiety by balancing the body’s energy and improving stress resilience.
4. Conception Vessel 17 (CV17) is located in the center of the chest. Pressing this point helps relieve anxiety that leads to depression.
For reflexology, focus on the areas near the diaphragm, solar plexus, and heart to promote calmness and reduce anxiety. Whether through a reflexology session or massage at home, applying pressure to these points effectively reduces anxiety symptoms.
Aromatherapy for Anxiety Relief
Another holistic approach to managing anxiety is aromatherapy. In this method, highly concentrated essential oils extracted from plants are inhaled or applied to the skin, producing relaxing effects in individuals with anxiety disorder.
The most commonly used essential oils are:
1. Lavender oil, known for its calming effects, promotes relaxation if used in baths, massage oils, and diffusers.
2. Frankincense oil is beneficial for managing panic attacks, encourages deep breathing, and reduces hyperventilation.
To Sum Up
People often turn to pharmaceutical medicines to manage anxiety and panic attacks. However, valuable alternatives, such as natural and herbal solutions, are also worth exploring.
While pharmaceuticals are effective, natural remedies provide a gentle approach, appealing to those seeking a more holistic path.
By integrating remedies like herbal supplements, vitamins, and lifestyle changes, individuals can find tailored ways to enhance emotional stability, reduce stress, and support overall well-being.
Reference:
1. https://www.forbes.com/health/mind/anxiety-statistics/
4. https://link.springer.com/article/10.1007/s13668-022-00441-0
5. https://www.mdpi.com/1422-0067/24/8/7098
6. https://www.mdpi.com/2072-6643/15/17/3859
7. https://www.medicalnewstoday.com/articles/herbs-for-anxiety
8. https://www.nccih.nih.gov/health/valerian
9. https://e-cnr.org/DOIx.php?id=10.7762/cnr.2024.13.2.139
10. https://www.peacehealth.org/medical-topics/id/hn-2195004
11. https://onlinelibrary.wiley.com/doi/10.1155/2013/723128
12. https://www.healthline.com/health/anxiety/lavender-for-anxiety#science
