Anxiety and depression can be overwhelming and debilitating, but there is hope. Remedies such as yoga, meditation, dietary change, and herbal supplements can help to alleviate symptoms. In this blog post, we will explore the various natural remedies for anxiety and depression and discover how they help to reduce symptoms. You will also learn the benefits of each remedy, how to use them effectively, and what potential side effects may arise from their use.
Anxiety and depression are two of the most common mental health issues that people face today.
Unfortunately, many people still hesitate to seek professional help or accept a diagnosis due to the fear of being labeled or judged. However it is important you accept a diagnosis of anxiety or depression, and seek professional help, otherwise you will be unable to move forward. For the newly diagnosed it is often themselves that attach labels and negative stigma.
To be able to accept the condition of anxiety or depression can be difficult, but it is essential for one’s mental health and wellbeing. It allows individuals to receive the necessary treatment needed to manage their symptoms and to lead a healthier life. Furthermore, it helps reduce the stigma associated with mental health issues when others see that seeking help is nothing to be ashamed of.
By accepting a diagnosis, you can take control of your life and start on the path towards recovery. It is important for you to understand that seeking professional help does not make you weak; instead, it shows your strength in facing fears head-on and being able to make important decisons for your well being and future.
This is the most important step, and the most difficult. Everything else will seem far easier after accepting the diagnosis. Now you need to commit to establishing and maintaining a holistic treatment program.
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Best Natural Remedies For Anxiety And Depression.
Often the first response to a disgnosis is to begin taking prescription medication. This is a difficult decision. For some, the medications work. For others they do not.
Research shows us that pharmaceuticals may have side effects and some pose a risk of addiction. If you are concerned about this always speak to your doctor.
For this reason many people choose to complement their medication with natural remedies, and some choose to try alternative remedies before they begin any medication. Again this is a discussuion needed with your doctor.
If you are interested in natural or herbal treatments read on, you will find 9 of the best natural remedies for anxiety and depression that are safe, easy to use and effective.
Natural remedies and modern medicine can work perfectly well together. If your anxiety or depression is severe and you use prescription drugs we always recommend you speak to your doctor who can inform you of any known interactions.
HealthyNatured.com
What Evidence Do We Have To Support The Use Of Natural Remedies?
In 2010 S E Lakhan and K F Vieira published a research article based on available MEDLINE/PubMed and EBSCO studies.
This included a total of 24 studies investigating five different Complementary and Alternative Medicine mono-therapies as well as eight different combination treatments.
These studies included analysis of 2619 test participants with twenty-one random control trials and three observational studies.
Participants were made up of those who had been diagnosed with either an anxiety related disorder or depression.
The link to this research is available below, with the overall findings summarized by the following.
Based on the available evidence, it appears that nutritional and herbal supplementation is an effective method for treating anxiety and anxiety-related conditions without the risk of serious side effects.
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review – Shaheen E Lakhan and Karen F Vieira
PinLet’s get straight to it!
What Are The Best Natural Remedies For Anxiety And Depression?
- Catnip – For Calming and Relaxing;
- Chamomile – Enables Mental Drowsiness and Promotes Sleep;
- Fennel – Eases Anxiety and Promotes Feelings Of Peace;
- Kava – Relaxing, Promotes Sleep, Lifts Mood;
- Hops – Reduces Stress and Insomnia;
- Passion Flower – Alleviates Agitation, Mood Swings and Tension;
- Skullcap – Soothes Insomnia and Restlessness;
- St. John’s Wort – Powerful Mood Lifting for Anxiety and Depression.
- Valerian Root – Reduces Mental and Physical Tension, Sedative Effects.
Pin1. Catnip.
Research shows us that the humble Catnip is an incredibly effective herbal remedy for anxiety or depression.
It is a member of the mint herb group and has properties that help to ease tension in a variety of ways. It is a very powerful relaxant and why it is excellent for treating the symptoms of anxiety.
Catnip is also effective at alleviating stomach cramps, spasms, and digestive irritations related to anxiety and depression. Studies show that over half of all anxiety sufferers experience physical symptoms associated with the stomach and digestive system.
The use of Catnip reduces headaches known to be caused by depression and by anxiety related insomnia. It also helps improve appetite, and eases the stress and muscle tension associated with severe anxiety and depression.
To use this remedy we recommend brewing Catnip Tea
Catnip Tea for Anxiety and Depression
Ingredients:
2 teaspoons of dried Catnip leaves
1 cup of recently boiled water.
Directions:
1. Add the Catnip to the water and let soak for 10 minutes.
2. Then filter the catnip leaves from the tea and enjoy!
You can drink the Catnip tea up to three times per day.
It is important to remember not to add the Catnip to freshly boiled water as this would destroy the active ingredients. Wait 5 minutes after boiling the water before you add the herbs.
Pin2. Chamomile.
Chamomile, like Catnip, is another mild sedative that is natural and safe. It is best for mild anxiety and depression. Chamomile is best used to calm nervousness. Chamomile will aide both nervousness of mind and the “nerves” that are often felt in the stomach.
Like catnip this herb reduces discomfort of the digestive system and helps improve the appetite for those experiencing a great deal of stress. The plant has also been linked with headache reduction and there are indications that it improves both liver and lung health.
Dr. Sarah Brewer, MSc (Nutr Med), MA (Cantab), MB, BChir, RNutr, MBANT, CNHC Cert IoD, speaks of a fascinating study, where patients agreed to drink a cup of chamomile tea before surgery to introduce a catheter into their heart. And, this was their only premedication.
Brewer states “Within ten minutes of drinking the chamomile tea, ten of the [twelve] patients fell into a deep sleep. They could be aroused but immediately fell asleep again, until the end of the procedure, which lasted around 90 minutes. Doctors described this hypnotic effect as ‘striking’ given the high level of anxiety involved.”
It is advised to check with a doctor before you use chamomile. This is because for some people chamomile can increase the risk of bleeding if taken when using blood-thinning drugs. The use of chamomile can cause allergic reactions for those sensitive to the Asteraceae, or Daisy family of plants.
Very few people experience negative side effects from using chamomile. In fact it is sold as a herbal tea in most stores because it has mild effects. Chamomile is also a popular natural remedy for anxiety in children.
Chamomile Herbal Infusion.
Ingredients:
1 large heat resistant glass container (to hold 4 cups of water)
2 tablespoons loose, dry chamomile
1 tablespoon cinnamon.
½ cup of cilantro leaves
The peel of 1 orange
Directions:
1. First prepare all the ingredients and then your container.
2. Boil 4 cups water, remembering to let it cool slightly after boiling.
3. Add all of the ingredients to your glass container and pour in the 4 cups of water.
4. Seal the container and place in the refrigerator for 5 to 8 hours.
Note: It is important to refrigerate the infusion as if left out it may sour.
After infusing you can drink the mix chilled, or it can be warmed and taken as a tea.
If you can’t wait for 5 to 8 hours you can use the same ingredients but half the amount of water.You will still have to wait 2 to 3 hours.
Pin3. Fennel Is One of the Best Natural Remedies For Anxiety and Depression.
The third natural remedy for anxiety and depression is Fennel. While it may not be well known as a treatment option for anxiety and depression, research has shown it to be a highly effective treatment for some of the most common symptoms of anxiety.
These include nervous digestion, nervous cough and even stress induced asthma. This is excellent news for asthmatics as anxiety is well known to make asthma symptoms worse.
More commonly known for its digestive benefits, it also has mild anxiolytic properties. Fennel contains compounds that have been shown to calm the nervous system, although it is less potent compared to herbs like valerian or passion flower. Fennel can be a good complementary herb for managing anxiety, particularly when digestive issues are also present
Fennel also acts as an analgesic, a diuretic, and an antispasmodic.
Pin4. Kava Root.
Number 4 on our list is Kava Root, sometimes referred to as Kava Kava.
This is possibly one of the most effective herbal remedies for moderate to severe anxiety.
Research has shown it to have a very positive impact on the reduction of depressive symptoms such as stress, anxiety, and insomnia. Kava Root is not only useful for typical anxiety symptoms, but also for atypical symptoms such as anxious thoughts.
This is a herbal remedy that you need to run past your doctor. Kava Root has been linked to some health scares, however it is thought this was due to it being prepared in the wrong way, or mixed with other additives such as alcohol.
Talk to your doctor before taking kava root, if you consume alcohol, take other medications or have liver problems.
Pin5. Hops.
I know you are thinking beer however Hops are much more than an ingredient in beer! Hops flowers have a very long history in medicinal applications.
Hops Flowers have been used for centuries to combat insomnia, stress and headaches.
They are also extremely beneficial for treating indigestion, general sense of nervousness and can help to reduce fever.
Herbal Hops Infusion Tea.
Ingredients:
1 cup of water.
2 tablespoons hops flower.
1 teaspoon chamomile, peppermint or lemongrass (optional).
Directions:
1. To make the herbal hops tea start by boiling 1 cup of water, remembering to let it cool slightly.
2. Add the Hops and additional herbs, if using, to a cup or teapot.
3. Pour in the slightly cooled water and let infuse for 10 to 15 minutes.
4. You can enjoy this hot or drink it chilled.
Note: You can replace Chamomile with Peppermint or Lemongrass. All 3 herbs are optional, so you can leave them out, or use any of them, depending on the flavor you want at the time.
Pin6. Passion Flower.
Number 6 in our natural remedies for anxiety and depression is Passionflower.
Passion flower is widely recognized for its ability to alleviate anxiety and aid in sleep. Studies suggest that passion flower increases GABA levels in the brain, which helps reduce anxiety by dampening overactivity in the nervous system. It has been found to be as effective as certain prescription medications for anxiety, with fewer side effects, making it a suitable natural remedy for stress-related anxiety and generalized anxiety disorder
It can also benefit depression and cases of severe anxiety but it needs to be taken regularly for a number of weeks before you will know if it is having any impact.
Passionflower works more on the physical body. It reduces muscle tension, soothes and relaxes pain of stress tension and is of great benefit to anyone suffering with insomnia. The positive benefit of releasing the body from tension and stress plus gaining good sleep and rest is that it helps us emotionally, as we are able to regain a sense of peace which helps calm the nerves.
Dr Axe explains this perfectly, “It’s believed that certain compounds found in passion flower may interact with some receptors in the brain, provoking relaxation.”
The use of passionflower prevents agitation, mood swings, and anxiety related headaches.The only precaution is Passionflower should not be used if you are prescribed any Monoamine oxidase inhibitors.
Passionflower Tea.
Ingredients:
1 cup of freshly boiled water.
2 or 3 teaspoons of Passionflower (Dried or Fresh).
1 teaspoon Valerian Root (optional).
Directions:
1. To make the Passionflower tea start by boiling 1 cup of water, remembering to let it cool slightly.
2. Add the Passionflower and Valerian Root, if using, to a cup or teapot.
3. Pour the slightly cooled water into the teapot or cup.
4. Let the tea steep for 15 to 20 minutes.
Note: Take the passionflower tea 3 times per day. It is one of the terrific natural remedies for anxiety and depression.
Pin7. Skullcap.
American Skullcap (Scutellaria lateriflora) has shown promising results in reducing anxiety and improving mood. A randomized, double-blind, placebo-controlled study indicated that skullcap has a significant positive effect on mood in healthy volunteers.
“Herbalist’s view both St. John’s wort and American skullcap as ‘nervine tonics,” says CJ from the Brain Blogger, continuing “[this means] that they act upon the nervous system medicinally and are also considered to have a long-term renewing effect.”
This herb is traditionally used to relieve nervous tension and is believed to interact with the brain’s GABA receptors, which play a role in calming the nervous system. It is a sedative, a tonic, and an anti-inflammatory.
It is used to soothe spasms and twitching in the muscles. It is also effective when used to manage epilepsy and restless leg syndrome (RLS). Many people use Skullcap for it’s natural sedative properties. It is effective for anxiety related insomnia, restlessness, rapid heartbeat, and depression.
Skullcap should be taken strictly as directed and is not suitable during pregnancy.
Pin8. St. John’s Wort.
St. John’s Wort is very effective at fighting depression hence is also useful for anxiety sufferers who may have depressive symptoms.
St. John’s wort is one of the most studied herbal remedies for depression. Research shows that it can be as effective as some antidepressants, particularly for mild to moderate depression. It works by increasing serotonin levels in the brain, much like SSRIs (selective serotonin reuptake inhibitors).
“The results from 27 studies, involving over 3800 people, show that St John’s wort is as effective as prescribed SSRI antidepressant medication for improving low mood and anxiety, but with significantly fewer side effects.” says Dr. Brewer. She states “Improvements in low mood occur within two weeks of starting treatment and continue to improve for at least 6 weeks after.”
It can interact with a wide range of medications, so it’s important to consult a healthcare provider before using it, especially if you are taking other prescriptions
Pin9. Valerian Root.
Valerian Root is a powerful and incredibly effective sedative.
As a result it is primarily used as a sleep aid. Due to its sedative qualities Valerian Root is also effective for soothing muscles and reducing mental and physical tension. This means you can more easily relax and unwind.
Valerian root is often combined with other calming herbs like passion flower. Valerian works by increasing GABA in the brain, which helps promote relaxation and improve sleep quality. Clinical studies have shown that valerian root can be effective in reducing symptoms of anxiety and improving sleep without the side effects commonly associated with pharmaceutical sleep aids
“Valerian raises levels of an inhibitory brain chemical, gamma-aminobutyric acid (GABA), to damp down over-stimulation, and contains natural sedatives (eg homobaldrinal) that promote sleep.” says Dr Sarah Brewer.
Brewer states, “It also contains a substance (hydroxypinoresinol) which interacts with benzodiazepine receptors in the brain to calm anxiety, but without the addictive effect of anti-anxiety drugs such as diazepam, or sleeping tablets such as oxazepam.”
Valerian Root is not recommended for children under 12, pregnant women or those taking prescribed antidepressants or anti-anxiety medicines.
Valerian Root Tea.
Ingredients:
1 cup of freshly boiled water.
1 teaspoon dried Valerian Root.
Directions:
1. To make the Valerian tea start by boiling 1 cup of water, remembering to let it cool slightly.
2. Add the dried Valerian Root to a cup or teapot.
3. Pour the slightly cooled water into the teapot or cup.
4. Stir and then leave to steep for 5 to 10 minutes.
Natural Remedies For Anxiety And Depression – Additional Alternative Therapies.
Before I clode off this post I want to mention some Additional Alternative Therapies that can be helpful for anxiety and depression. These are not herbal or supplement based treatments. They are therapeutic natural remedies which have proven to be effective. They may be very useful if you have started taking prescription medications and are unable to use some of the natural remedies mentioned in this post.
- CBT – Cognitive Behavioral Therapy
- PT – Psychodynamic Therapy
- GT – Gestalt Therapy
CBT (or Cognitive Behavioral Therapy), is possibly the most well known type of natural non medicating therapy. It also has the most solid evidence base in regard effectiveness.
I also recommend participating in activities that help you to regulate inner stress and negative thinking These activites include:
- Yoga,
- Meditation,
- Mindfulness,
- Deep Breathing,
- Aromatherapy.
There are many other complementary therapies which could prove useful for anxiety and depression. These are:
- Talk and Speak Therapy
- Hypnotherapy
- Sound Therapy
- Biofeedback
I hope this time focusing on the natural remedies for anxiety and depression has been helpful. Please do let me know if you try any of the remedies and your experience with them. You can also contact me personally here.
Other recommended reading:
Natural Supplements for Anxiety Bach Flower Remedies
Natural Remedy Anxiety Relief – Essential Oils For Anxiety
Treat Anxiety Naturally With Holistic Massage
