Anxiety can be a disabling problem that's accompanied by long term stress, anxiousness and nervous tension plus a decrease in overall health. It causes a deterioration in several persistent conditions, which is also noted when anxiety is treated with standard medications. That's why many people are now turning to all-natural solutions for feelings of anxiousness that will attend to the origin of the problem instead of putting a Band-Aid on your bodies signs and symptoms.
A key development in this area is a quick Emotional Freedom Technique called, Universal Emotion Freedom Technique (UEFT). UEFT is sorely needed right now because stress and anxiety can influence individuals of any ages, with a lifetime prevalence between 4.3 and 5.9 percent. Additionally, 40-60 percent of individuals with anxiety experience indicators of depression, that makes anxiety worse and increases the challenges to treat it effectively. (1)
A research study revealed that individuals with stress and anxiety can not successfully achieve brief or long term remission, with remission rates staying as low as 38 percent after five years. (2 ) Immediately you can see how a technique that is applicable anywhere, any time and for any emotion is highly desirable.
Fortunately, UEFT is not the only answer, there are numerous all-natural treatments for stress and anxiety that are risk-free and also don't cause damaging adverse effects like so many anti-anxiety medicines. Obviously we advocate UEFT but also want to educate you on a variety of options that may assist you uniquely and personally in conjunction with UEFT. For example, consuming a clean, balanced diet which contains crucial nutrients like B vitamins, magnesium as well as omega-3s, and utilizing the many essential oils for anxiety, you will notice an instant difference in your state of mind, energy levels and sleep patterns. Albeit, diet doesn’t directly benefit the energy channels or meridian pathways like UEFT does, however they can assist.
Key benefits of UEFT are that it is super easy to learn, there are only three acupoints that you need to use and two of them you already know, there is no tapping (which avoids two-source point interference and the observation of increasing SUD scores), and… it delivers results! For example, clients reporting a decrease in anxiety when they utilise the UEFT method. Some clients have even used UEFT prior to an event that they associated with high anxiety. One in particular reported “sailing through the event without an issue at all”. Use UEFT in conjunction with these suggestions for optimal results.
Root causes and Triggers for Stress and Anxiety.
Stress and anxiety are a normal response to challenging circumstance and it's typically described as the “fight, flight or freeze" reaction. It's also one of the most widespread mental health conditions. Stress and anxiety ends up being troublesome when it is constant or occurs to unthreatening scenarios, which are not life threatening, which with time can adversely affect your day-to-day life. As a matter of fact, there are a variety of stress and anxiety related conditions, including generalised anxiety, obsessive compulsive disorder, social stress and anxiety problems and panic attacks.
Root causes of anxious feelings may consist of:
- tension
- distressing life experiences
- endocrine disorders or hormonal imbalances
- thyroid problems
- serotonin or neurotransmitter imbalances
- extreme alcoholism
- excessive caffeine or sugar consumption
- microbiome imbalances
- gastrointestinal disorders
In addition, research reveals to us that predispositions for anxiousness consist of more predominantly if you are female, have experienced difficult life events in youth as well as the adult years, having a family history of mental health problems, having restricted financial sources and also being shy in youth. (3)
Although, anxiousness is defined by excessive worrying as well as stress, other physical and mental signs of anxiety include:
- muscle mass tension
- upper body rigidity
- heart palpitations
- hypertension
- sleeping disorders
- gastrointestinal problems
- panic attacks
- impatience
- difficulty focusing
- uneasiness
- sweating
- stress and anxiety
- inability to interact socially
UEFT is a quick and effective technique that may assist you with all of these symptoms.
Conventional Treatment for Anxiety
Generally, stress and anxiety is treated with a combination of psychotropic medicines and cognitive behaviour modifications. Pharmacologic interventions for anxiety generally include:
- Serotonin-norepinephrine reuptake inhibitors (SNRIs): SNRIs are used to deal with stress and anxiety, clinical depression, panic attacks, fibromyalgia and also generalised nerve and back pain. They work by obstructing or delaying the reuptake of serotonin and norepinephrine, neurotransmitters which assist to enhance your mood. Some SNRI trademark names include: Cymbalta, Pristiq, Effexor as well as Savella. Some typical adverse effects of these drugs consist of dizziness, nausea, loss of appetite, sexual problems and irregularities, weight loss, insomnia, migraines, a dry mouth and agitation. UEFT avoids these side effects.
- Selective serotonin reuptake inhibitors (SSRIs): SSRIs are utilized to remedy reduced serotonin levels in the brain. SSRIs are prescribed to manage stress and anxiety as well as depression. Some instances of typically suggested SSRIs consist of Lexapro, Prozac, Zoloft and Celexa. Possible adverse effects of these medications include sleepiness, queasiness, diarrhoea, migraines, sex-related problems, agitation, dizziness, dry mouth, and also blurred vision. Actually, research reveals that roughly 30-50 percent of clients on SSRIs experience these sort of mild side effects. (4)
- Benzodiazepines (Benzos): Benzodiazepines are used to improve the impact of GABA, a neurotransmitter that minimizes the activity of neurons that cause anxiety. Benzodiazepine drugs are utilized to treat stress and anxiety, sleep problems, alcohol withdrawal, and seizures (due to their anticonvulsant properties). The most prominent kinds of benzodiazepines consist of Xanax, Valium, Librium and also Tranxene. These medicines feature side effects like wooziness, agitation, blurred vision, sweating, difficulty resting, confusion as well as an increased risk of falls and accidents in the elderly. (5 )
Fortunately, there are natural solutions for anxiousness, therefore try starting with the UEFT method, which again avoids these side effects.
All-natural Solutions for Stress And Anxiety
1. Emotional Freedom Techniques for Anxiety
UEFT
Universal Emotional Freedom Technique (UEFT) has it’s immediate roots in EFT – or tapping – a practice also known as “emotional acupuncture”. It is an evolution of the ancient Chinese wisdom of acupuncture, used to harmonise the energy pathways of the body.
UEFT gently engages 3 acupoint on the body to help calm and regulate emotions with out the long tapping sequences which can introduce interference waves which has been observed to exacerbate stress symptoms.
UEFT is safe, effective and easy to learn and can have a transformative effective on your life if you are affected by life challenges, traumas, emotional pain and distress.
UEFT is comprehensive and simple to learn and you will be able to perform this 60 second emotional freedom technique ANYWHERE! Clinical research and experience by our technicians has demonstrated that UEFT is highly effective.
2. Dietary Support for Stress and Anxiety
- Eat a Clean and Healthy Diet: Numerous research articles reveal that there is a connection between the diet regimen choices you make and also psychology, physiology and also habits. Dietary habits one creates can impact a person from the minute they are born, right through their entire life. Eating excess or inadequate calories can raise anxiety signs and symptoms and also other mental issues or mental illness. (6) Likewise, inadequate food habits can cause lots of anxiousness signs, including moodiness, fatigue as well as irregular blood glucose levels which is a well-known trigger for anxiousness. A poor diet can additionally lead to weight gain and hormonal imbalances not only mentally influencing body image, bringing on feelings of insignificance and self-doubt but also excess weight stores secrete hormones which cause havoc playing with hormones that affect ones mood.
- Eating anti-inflammatory foods can be a natural solution for stress and anxiety due to the fact that they are very important for natural chemical synthesis in the brain that are responsible for balancing mood and the nervous system activation. On top of that, it's essentially vital to eat healthy fats, low Glycemic index (GI) carbohydrates and lean protein. To improve stress and anxiety signs, see to it to add vitamin B foods, magnesium abundant foods, foods high in calcium and also omega-3 foods. Some options here include:
- wild-caught fish (like salmon, mackerel, tuna, white fish and herring)
- grass-fed beef
- natural poultry
- nutritional yeast
- eggs
- yogurt or kefir
- Dark-green leafy veggies (like spinach, kale, chard and collard greens)
- fresh veggies (like celery, bok choy, broccoli, beetroots as well as artichokes)
- fresh fruits (like blueberries, pineapple, banana as well as figs)
- sea vegetables (kelp)
- healthy vegetable fats (like avocado, coconut oil and olive oil)
- beans (such as black beans, adzuki beans, chickpeas and fava beans)
- vegetables (like lentils and also peas)
- nuts (such as walnuts, almonds and cashews)
- seeds (including flaxseeds, chia seeds, hemp seeds and also pumpkin seeds)
- raw grains (like farro, quinoa as well as barley)
- Avoid Sugary and Processed Foods: Research reveals that eating foods that have a high glycemic index can add to anxiousness and also anxiety by causing your blood sugar levels to ‘crash’. Sugar and also refined carbohydrates can cause blood sugar level highs and lows throughout the day, increasing anxiety, anxiousness as well as fatigue. Symptoms of irregular blood sugar levels include extreme fatigue, craving sweets, inability to regulate food intake, mood swings such as irritability and depressive feelings and therefore as a result it becomes difficult to get your stress and anxiety symptoms under control. These food choices additionally cause systemic inflammation of the body and brain, having a huge detrimental impact on the brains neuroplasticity also neurotransmitter production and function. (7)
To maintain normal blood sugar levels and improve your anxiety signs and symptoms, keep away from synthetic, processed and refined foods. These include packaged food sources, such as baked items (like breads and cookies), sweetened drinks, convenience or fast-foods which have high saturated fat levels too.
A fantastic and well studies diet for optimal health and reducing inflammatory causes of stress and anxiety symptoms is the Mediterranean diet, which consists of a colourful variety of fruits and vegetables, omega 3 rich fish, nuts and seeds and lots of antioxidants!
The keto diet plan has shown positive results as well, for preliminary research in animals has observed that following a high-fat, low-carb diet plan may cause a reduced threat for anxiety. (8).
- Limit High Levels Of Caffeine and Alcohol: High levels of caffeine or alcohol can boost anxiety signs and symptoms like moodiness, anxiousness and the jitters. A study released by the British Journal of Psychiatry located that abstaining from alcohol is related to a reduced prevalence of anxiety. To minimize stress and anxiety, prevent alcohol completely or limit your alcohol intake to 1-3 beverages weekly, but no more than two at once. (10 )
Research also reveals that taking in excessively high levels of caffeine can exacerbate or cause stress and anxiety effects. People that suffer from panic attack and social anxiousness appear to be especially sensitive to the impacts of high levels of caffeine. (11) Place a limit on yourself to only consume no more than one cup of coffee or black tea daily.
3. Herbal medicine for Anxiety
The top ten herbs for emotional healing is a book we have compiled to assist you in this area of your life. One of the herbal supplements from that book is Aswagandha.
- Ashwagandha for Anxiety.
Ashwagandha is an adaptogen herb that is commonly used as a natural remedy for anxiousness due to the fact that it aids to stabilize the body's response to stress and anxiety. In an systemised review article that assessed information on the performance of ashwagandha as a therapy for anxiousness, researchers found that a lot of the subjects showed considerable improvements in their anxiety symptoms with ashwagandha consumption. (12 )
Ashwagandha is not just a stress reliever. It helps you ‘adapt’. It safeguards the brain from deterioration and also works to boost anxiety triggers such as by combating free radicals which cause inflammation and damages both the brain and body. Research studys reveal that ashwagandha helps to boost vitality, lower fatigue and also fight stress and anxiety without the negative effects of the majority of anti-anxiety medications. (13 )
Another herbal supplement (not in the top ten herbs for emotional healing) that can be used for assisting anxiety is Kava, however only use Kava under a natural health practitioners supervision.
- Kava Root.
Research studiess reveals that the Fijian plant root Kava, can be utilized to treat anxiety symptoms since it's a nonaddictive and also non-hypnotic anxiolytic. Kava is indicated to improve state of mind, ease stress and anxiety and also boost sociability. It functions by promoting dopamine receptors as well as causing euphoria.
As a matter of fact, a randomized controlled test performed here at home in Australia discovered that kava can be taken into consideration a first-line therapy for generalized anxiety disorder as well as it's shown to be safe for people going through therapy (14), also a meta-analysis Cochrane study which entailed 7 trials, recommends that there are significant impacts from kava therapy for stress and anxiety with few side effects, all considered mild. (15 )
Always take kava under the advice of your health care practitioner, as it can interact with particular drugs. Likewise, do not consume alcohol if you are making use of kava due to its action on the liver and be cautious of the most common negative effects, including headache, sleepiness and diarrhea.
4. Nutritional supplements for Anxiety
- 5-HTP (5-hydroxytryptophan): Supplementing with 5-HTP, which is synthesized from tryptophan (a vital amino acids that functions as a mood regulator), can help to treat a variety of concerns that are connected with anxiety, including difficulty resting, moodiness and migraines. 5-HTP raises serotonin levels in the brain and gut (the second brain), it’s a relaxing natural chemical that is located between the nerve cells of the brain (and gut) and modifies cognitive functions that manage your state of mind, mood and rest patterns.
Research studies reveal that treatment protocols including 5-HTP are related to a considerable decrease in anxiousness as a result of its calming impacts. Nevertheless, it is very important that you do not take 5-HTP with any prescription anti-anxiety or antidepressant medications. (16, 17).
- GABA (Gamma aminobutyric acid): GABA is an amino acid that is responsible for decreasing anxiousness via the nerves, and also helps to relax your muscles. It's used for a variety of problems, in addition to relieving stress and anxiety, GABA benefits PMS symptoms, alleviates sleep disorders, supports blood pressure, benefits ADHD, improves the shedding of excess weight and also alters the pain pathways.
GABA is an inhibitory neurotransmitter that can cause a sedative effect, assists afferent neurons that calm anxiety. Anti-anxiety drugs, like Xanax and Valium, enhance the amount of GABA available in the brain. There are GABA supplements readily available in your regional natural food or vitamin shop. Or, you can make use of the herb Valerian, which naturally enhances your brains GABA therefore aiding to calm anxiousness. (18)
- Magnesium: Magnesium plays an enormous role in several crucial bodily functions and is one of the leading nutritional deficiencies in adults due to excessive levels of stress in our culture. If you're having problems with anxiousness, you may benefit from trying a magnesium supplement. (19) Magnesium aids to relax muscles and the nervous system. It's vital for GABA production and functions as well as for managing certain hormones that are crucial for calming the brain and promoting relaxation.
Magnesium is frequently utilized to battle anxiety, poor digestion, muscle spasms and also difficulty ‘switching off’. There are many forms of magnesium including citrate, chelate and chloride, which are forms that the body absorbs better. Nevertheless, be aware that excessive magnesium can create looseness of the bowels, so seek professional assistance with the dosage.
- Vitamin B Complex: B vitamins are essential for a healthy nervous system. These vitamins assist to combat tension and maintain a healthy mood. Vitamin B6 specifically, serves as an all-natural remedy for stress and anxiety due to the fact that it works to enhance mood, balance blood glucose as well as nerve function. In fact, signs and symptoms of a vitamin B6 deficiency consist of anxiety, irritability, clinical depression, changes in mood, muscle pain and fatigue.
In addition, Vitamin B12 is also important for combating persistent anxiety, mood disorders and clinical depression. It aids to boost concentration, enhance energy levels via the transport of oxygen around the body and allow your nervous system to operate optimally. (20 )
5. Essential Oils.
As a master blender whom has designed scents for one of the worlds leading skin care companies and the creator of anima, animus and unity, essential oils play a significant role in the lives of my family. Here are some great oils to assist you and your family with anxiety related issues.
- Lavender Oil: Lavender oil has actually been revealed to decrease anxiety and help balance the body. A controlled, double-blind, randomized study carried out in Germany located that Silexan, an oral lavender oil pill, was equally as reliable as benzodiazepine, anti-anxiety drug that usually induces sedation and had a high potential for substance abuse. (21 )
Another study likewise demonstrated that using lavender oil topically or breathing it the aroma can create calmness and eliminate symptoms of stress and anxiety such as nervousness, frustration and migraines as well as reducing muscle pain. (22) Put 3 drops of lavender oil in your hand, rub hands together and inhale or rub it onto your neck, wrists and also temples. You can additionally diffuse lavender oil in the house or at your workplace. Also add 5-10 drops to your warm bath water to eliminate stress and anxiety naturally.
- Roman Chamomile: Roman chamomile is a beautiful, precious, and important oil used to calm nerves as well as reduce anxiety due to its mild sedative and also relaxation-promoting homes. Breathing in roman chamomile works as an emotional trigger since the scent takes a trip directly to the mind to assist deal with anxiousness signs and symptoms.
A research study released in Alternative Therapies in Health and Medicine identified that when chamomile oil is taken by mouth, it triggers a considerable reduction of anxiousness and anxiety signs when contrasted to a placebo. (23) Diffuse 5 drops of Roman chamomile oil in your home or at work, inhale it directly from the bottle or apply it topically to the neck, chest and also wrists. Roman chamomile is also mild enough for youngsters to use as an all-natural remedy for stress and anxiety.
6. Healthy Lifestyle Activities for Stress and Anxiety
- Physical Activity: Regular physical activity aids to improve sleep quality and quantity, reduce inflammation, boost confidence, improve energy levels as well as reduce stress and tension. Individuals with stress and anxiety can reap benefits from gentle daily physical movement like yoga and tai chi as they are fantastic specifically for reconnecting the mind and the body, improving relaxation and as they include deep breathing strategies this helps to reduce stress and anxiety as well as muscle tension.
A 2012 review study published in Alternative Medicine Review discovered that of the 35 trials that studied the impacts of yoga on anxiety and stress, 25 of them discovered a substantial decrease in tension and anxiousness and other anxiety signs and symptoms as a result of daily yoga practise (24).
Actually, yoga practised daily changes your mind by influencing your GABA levels, suppresses neural activity having a calming affect on the mind. Besides yoga and tai chi, implementing any type of exercise raises dopamine levels and helps to calm the body. As an example, running, strolling, hiking outdoors, lifting weights and also dancing, can all aid to combat stress and anxiety.
- Get Sufficient Rest: Scientists at the University of Berkeley observed a correlation between the absence of rest can amplify anticipatory anxiety by triggering regions in the brain that are associated with emotional processing. This indicates that sleep starvation can further add to ongoing stress and anxiety levels. A major sign indicating this concern includes too much worrying, however by restoring appropriate rest patterns, individuals with anxiety can alleviate feelings of concern, fear and stress (25).
The goal is to get 7-9 hours of sleep every evening in order to lower your stress and anxiety, balance your hormones, protect against fluctuating moods and minimize exhaustion. You can also diffuse lavender or Roman chamomile oil in your bedroom to induce relaxation before sleep time.
- Meditate: A 2013 randomized controlled trial published in the Journal of Clinical Psychiatry identified that mindfulness meditation had a positive impact on anxiety symptoms, decreased anxiety sensitivity and overall improved coping abilities when confronted with a stress challenge. (26)
If you're brand-new to this, try guided meditation, binaural beats or one of the many mindfulness practises currently available as an all-natural treatment for stress and anxiety. There are so many varieties available to find online, on YouTube, via podcasts and even apps. These will assist to decrease your cortisol levels, boost your sleep quality, increase your productivity in the house and at work, as well as treat your stress and anxiety levels.
- Find your emotional support posse: In the 409 Degrees program, I discuss in detail the benefits of having an emotional support posse. This is especially true in combating anxiousness. Find support from your family members, close friends, neighbourhood and also specialist therapists. For instance, cognitive behavioural therapy is a type of psychotherapy that focuses on an individual's underlying ideas in figuring out just how we act as well as really feel. Therapists aid to alter your thought patterns and responses so that you can better-handle demanding situations.
If your stress and anxiety is impacting your lifestyle, think about signing up with a local support group or connecting with other individuals that are managing their stress and anxiety. Together, you can make use of these all-natural solutions for anxiousness with members of your community and also resolve hard circumstances with their assistance.
Safety measures.
If you decide to utilise any of these natural treatments for anxiousness, do so under the advice of your health care provider. Also, make sure that they know any other medicines you are taking to avoid harmful interactions.
Key Points.
Anxiousness is a typical response to stress or an unsafe circumstance commonly described as the “fight, flight, freeze" reaction. Currently in our modern society it's one of the most prevalent psychological health condition.
Research study shows that people with anxiety can not successfully achieve short- or long-lasting remission, with remission rates remaining as low as 38 percent after five years.
Traditional therapies for anxiety include a combination of psychotropic drugs and cognitive behavioral therapy, however there are a wide variety of all-natural treatments for stress and anxiety as well.
All-natural solutions for stress and anxiety don’t cause damaging negative effects and also have been verified as efficient. These natural treatments for anxiousness consist of:
UEFT
FlameTree (where UEFT originated)
Pro.m.emo essences
Supplements like magnesium, GABA and also vitamin B complex.
Natural herbs like kava.
Essential oils such as lavender and Roman chamomile.
Nutritional and lifestyle modifications.
Give these natural solutions for anxiety a try if you struggle with this problem.
Learn more about the Rhett Ogston Applications for living an optimal and purposeful life here.
