6 proven home remedies for anxiety

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Home remedies for anxiety are a great option for those who suffer from excess stress, but they can also be used by people who have a diagnosis of generalized anxiety disorder as they are a completely natural way to relieve symptoms such as difficulty relaxing or insomnia. .

These home remedies have substances with calming, sedative and relaxing properties, which improve sleep quality and help fight anxiety and stress.

However, the use of these remedies should never replace the treatment indicated by the doctor, nor the realization of psychotherapy sessions, especially in the case of anxiety, and should only be a complementary treatment to help control anxiety for longer.

1. Kava-kava

Kava-kava is a medicinal plant, scientifically known as piper methysticum, which has in its composition kavalactones, natural substances that have demonstrated an action similar to benzodiazepines, which are one of the main types of remedies used in the medical treatment of anxiety.

According to some studies [1,2], kavalactones appear to facilitate the action of GABA, a neurotransmitter that slows down the action of the central nervous system, helping a person to relax. In addition, kava-kava also appears to contain other active constituents, which act on some specific regions of the brain, especially the amygdala and hippocampus, decreasing anxiety symptoms.

Although one of the most common ways to consume kava-kava is through tea from its roots, a better option is to take a kava-kava supplement, which you can buy at health food stores, as it is easier to control the amount of kava. active substance being ingested. In supplement form it is advised to take 50 to 70 mg of purified extract, 3 times a day, or in agreement with the doctor or herbalist.

Ingredients

  • 2 tablespoons of kava-kava root;
  • 300 ml of water.

Method of preparation

Bring the kava-kava root to a boil with the water for 10 to 15 minutes. Then let it cool and strain. Drink 2 to 3 times a day.

2. Valerian

Valerian is an excellent choice for people who are suffering from anxiety due to insomnia or sleepless nights. This is because valerian contains valeric acid in its composition, a component that acts on the cells of the nervous system and has a tranquilizing effect, as well as helping to regulate the sleep cycle.

According to some studies [3,4], this plant may not be as effective in generalized anxiety as it mainly helps regulate sleep.

Valerian is almost always consumed in tea form, however, it can also be taken as a supplement. In this case, the ideal is to take 300 to 450 mg, 3 times a day, or according to the indication of a doctor or herbalist.

Ingredients

  • 1 tablespoon of valerian root;
  • 300 ml of boiling water.

Method of preparation

Place the valerian root in boiling water and let it rest for 10 to 15 minutes, then strain and let it cool. Drink 30 to 45 minutes before bedtime.

Along with valerian root, you can also add a teaspoon of another soothing herb, such as passionflower or lavender, for example.

3. Ashwagandha

Ashwagandha, also known as Indian ginseng, is another medicinal plant with a proven effect against anxiety disorder and chronic stress. This plant is widely used in India due to its adaptogenic action, which helps to regulate the body’s stress, reducing the production of Cortisol which is a hormone produced in times of stress and which is harmful to the proper functioning of the body in increased amounts by a long time.

In addition to the adaptogenic action, ashwagandha also has substances that act on the central nervous system in the same way as the neurotransmitter GABA, making the person more relaxed.

Ashwagandha can be consumed in tea form, however, the plant can also be found in supplement form. In the case of the supplement, studies indicate that the dose should be between 125 to 300 mg, 2 times a day. The ideal is always to use the supplement with the guidance of a doctor or herbalist.

Ingredients

  • 1 tablespoon of ashwagandha powder;
  • 1 cup of boiling water.

Method of preparation

Add the ashwagandha powder to the cup of boiling water and cover for 10 to 15 minutes. Then strain the mixture, let it cool and drink 2 to 3 times a day.

4. Lemon balm

Lemon balm is a medicinal plant of the species Melissa officinalis, rich in phenolic compounds and flavonoids, such as rosmarinic acid, with calming, sedative and relaxing properties, which improve sleep quality and help fight anxiety and stress.

This is because rosmarinic acid acts by increasing the activity of neurotransmitters in the brain, such as GABA, which contributes to the body’s feeling of relaxation, well-being and tranquility and a decrease in anxiety symptoms such as agitation and nervousness.

some studies [5,6] show that taking lemon balm tea twice a day for 15 days improves sleep in people with insomnia and that the combination of lemon balm and valerian can help relieve restlessness and sleep disturbances. Also, taking lemon balm in the form of 300 to 600 mg lemon balm capsules three times a day reduces anxiety symptoms.

Ingredients

  • 1 tablespoon of lemon balm leaves;
  • 1 cup of boiling water.

Method of preparation

Add the lemon balm leaves to the boiling water, cover and let it rest for a few minutes. Then strain and drink 3 to 4 cups of this tea a day.

5. Chamomile

Chamomile is a medicinal plant of the species Matricaria recutita, which has a proven effect of its calming properties that help to reduce the symptoms of anxiety, as it is rich in phenolic compounds, glycosides and essential oils, with calming and relaxing properties.

some studies [7,8]show that chamomile can help in the treatment of generalized anxiety disorder, depression, stress and hyperactivity thanks to its calming property and its bioactive compounds. In addition, this medicinal plant has a type of flavonoid called apigenin, which acts on brain receptors and promotes a tranquilizing and sedative effect.

Chamomile can be consumed in the form of tea made from the dried flowers or tea bags, and should be used under the guidance of a physician or other health care professional who has experience with the use of medicinal plants.

Ingredients

  • 2 teaspoons of dried chamomile flowers.
  • 250 ml of boiling water.

Method of preparation

Add the dried chamomile flowers to a cup of boiling water, cover, let stand for about 5 to 10 minutes and strain before drinking.

This tea can be drunk 3 times a day, and if necessary it can be sweetened with a teaspoon of honey.

In addition, chamomile tea can be prepared with other ingredients such as fennel, peppermint or dried catnip, to increase its calming and antispasmodic effect. Check out other ways to prepare chamomile tea.

6. Lavender

Lavender, also known as lavender, is a medicinal plant with proven sedative, relaxing, calming and anxiolytic properties that help improve anxiety, sleep quality and mood.

According to some studies [9,10], lavender has benefits for generalized anxiety disorder, restlessness, and agitation. In addition, this medicinal plant has also been shown to improve sleep, insomnia and general well-being, reduce stress and fight depression.

Lavender can be used in the form of tea prepared with the flowers, but it can also be used as an essential oil in aromatherapy, by adding 3 to 4 drops in an electric flavoring or placing it on the pillow or bedding, to relax and improve the mood. sleep.

Ingredients

  • 1 tablespoon of lavender flowers;
  • 1 cup of boiling water.

Method of preparation

Add the lavender flowers to the cup of boiling water and let it sit for 5 to 10 minutes. Then strain, let cool and drink. This tea should be drunk up to 3 times a day, being recommended to take after each main meal.

Cautions when using home remedies

The home remedies presented to treat anxiety symptoms have active substances and, therefore, should always be used only with the guidance of a doctor or herbalist.

In addition, these remedies are contraindicated for pregnant women, breastfeeding women, children or people with a problem related to the immune system.

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