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It's normal to feel anxious or worried from time to time, but when you're experiencing these feelings daily, you may be dealing with an anxiety disorder. It's not uncommon. In fact, approximately 40 million Americans live with an anxiety disorder according to the National Alliance on Mental Illness.
Anxiety, and especially chronic anxiety, can be debilitating and hard to treat. Anxiety related conditions are most commonly treated with pharmaceuticals, but many anxiety medications come with a lengthy list of potential side effects. If the adverse effects of anxiety medications sound risky to you, you should take time to learn how to relieve high anxiety using natural remedies and practical methods.
Table of Contents
Stay Present
Breathe
Herbal Tea
Exercise
CBG
CBD
Omega-3
Essential Vitamins
Lavender
Animals
Conclusion
Frequently Asked Questions
Resources
We suggest combining some of the practical remedies and herbal anxiety supplements from the list below to create your own fast and effective anxiety management routine:
Anxiety comes from worrying about something that may happen in the future. One way to remedy this is to try to live in the present.
This isn't always easy, of course, but it can be very grounding during anxious moments to take a step back to the present to worry only about what you can currently control. If you can't seem to get your mind off worrying about a future event, make an appointment with yourself to worry about it later closer to the time of the actual event.
If you need help pulling yourself back to the present, try the 3-2-1 trick: List 3 things you can see, 2 things you can feel, and 1 thing you can hear. This trick can help make you more aware and in touch with current surroundings to ground you in the present moment.
If you can't simply "live in the present" and ditch worrying about the future, or if your anxiety has already carried you to the brink of a panic attack, try deep breathing to calm yourself down. There are structured breathing exercises that you can try, or you can just focus on taking full and steady breaths until you feel more in control.
Specifically, try some chamomile or an herbal tea blend that contains chamomile. Chamomile is known to bind to the same brain receptors in certain anti-anxiety medications, like Valium.
Although it's typically regarded as a sedative, it won't necessarily put you to sleep, but it may help calm you down. One study found that patients with generalized anxiety disorder who took chamomile supplements daily for 8 weeks experienced significantly decreased symptoms of anxiety compared to the placebo group.
Green tea contains the amino acid L-theanine, which may help relieve stress, reduce tension and blood pressure. A blend of green tea and chamomile may do the trick, but watch how much green tea you drink--caffeine may make anxiety worse.
Exercise has the benefit of providing some immediate relief from high anxiety while also improving some anxiety symptoms in the long term, too. You don't have to do anything rigorous, but going for a walk, doing a short yoga session, or even gentle stretching can help divert your attention from your worries.
Studies show that regular exercise can help trigger the release of neurochemicals that help manage and prevent depression in the long term. In particular, regular physical activity may protect against agoraphobia and PTSD.
In the short term, exercise is a great way to deal with stress or to distract yourself from anxiety that you can’t manage to get your mind off of. Exercise can lead to a serotonin boost, and even small amounts of exercise can make you feel calmer, happier, and more in control.
CBG is a plant-based supplement derived from hemp that can interact with the body’s Endocannabinoid System, a regulatory system that impacts mood, appetite, sleep, and more.
Some research shows that CBG may offer benefits for managing certain mood disorders. A 2010 study highlights CBG’s ability to activate the 5HT1A receptor, a primary receptor for serotonin. The same study also suggests that CBG is a “highly potent” α2-adrenoceptor agonist. Many medications classified as α2-adrenoceptor agonists are commonly used to treat panic disorders and other mood-related disorders.
More research is needed to understand the extent of CBG’s benefits for anxiety, but the sound safety profile of hemp-derivatives makes it a popular option. Our Clarity CBG Mood Tincture combines CBG with CBD to provide the benefits of the ensemble effect, a synergistic benefit achieved from combining hand-chosen hemp cannabinoids.
The National Institute of Drug Abuse found that CBD may reduce stress in rats, reducing their physical symptoms of anxiety.
A 2015 review described CBD as a potential treatment for anxiety disorders. The review provides preclinical evidence of CBD’s potential efficacy in reducing anxiety due to a variety of conditions, including Generalized Anxiety Disorder, Social Anxiety Disorder, Obsessive Compulsive Disorder, Post Traumatic Stress Disorder, and more. The study also found that CBD lacks “anxiogenic effects,” or anxiety-inducing behavior, unlike certain cannabis-derived cannabinoids, like THC.
Of course, CBD has not been proven effective as a treatment for anxiety and research is still in preliminary phases. CBD has a mild side effect profile that’s usually favorable to that of prescription medications, and it can be taken daily or at multiple points throughout the day to manage stress as needed. In fact, CBD may work best when it’s taken everyday, which means it could be useful as a fast-acting spot treatment and as a long-term preventative measure.
The type of CBD product you choose has a lot to do with how quickly it will take effect and how long the effects will last. Our Vitality CBD Collection includes gummies, chews, oils, and more to make it simple to create a full-coverage dosing routine that keeps stress at bay.
Omega fats are important for a number of reasons—they impact brain health, nutrient uptake, and various crucial aspects of a healthy life. A 2018 systematic review found omega-3 polyunsaturated fatty acids to have substantial benefits for managing anxiety. The study describes itself as the “first meta-analytic evidence...that omega-3 PUFA treatment may be associated with anxiety reduction.”
Omega fats are also crucial for the uptake of fat-soluble substances, like CBD and CBG, so you may want to combine your Omega supplementation with one of the options listed above.
You can get omega-3 supplements, or you can get it naturally from foods like fish, flaxseeds, eggs, and most dairy.
In addition to omega fatty acids, your vitamin intake can directly impact your mental health. Specifically, low levels of vitamin B12 and vitamin D have been linked to various mental health disorders.
A 2017 study suggests a link between low B12 levels and anxiety and depression. Similarly, a 2020 study found that vitamin D supplementation may improve symptoms of anxiety in those with a vitamin D deficiency.
This is more of a long-term approach, but it’s an important one. If you aren’t sure if you’re getting enough of these in your diet, you can try beef, tuna, or fortified foods for more B12, and moderate sun exposure for more vitamin D.
Our Vitality CBD Multivitamin offers the 3-in-1 benefits of vitamin B12, vitamin D3, and 25 milligrams of hemp-derived CBD.
Diffusing lavender oil or applying it topically may not stop a severe panic attack in its tracks, but it could have some relaxing benefits that are useful to taking the edge off stress, especially when it’s interfering with your sleep. Since poor sleep can actually be a contributing factor behind anxiety disorders and depression, we definitely couldn’t leave this one off the list.
A 2012 study found that aroma-therapeutic lavender may be useful for combating insomnia. The study found that lavender may help to reduce heart rate and ease sleep issues when used long term.
It’s pretty easy to imagine how a pet may help calm your anxiety on the spot, but there’s also research to prove it. Research shows that spending time with animals can be beneficial in reducing stress.
It doesn’t have to be a furry animal and it doesn’t have to be a commitment, either. A 2015 study found similar improvements in mental health in elderly persons who were caring for crickets. Spending time with animals applies to any animal, any time, as long as you’re feeling relaxed and soothed by the experience. Volunteering at a local shelter, playing with a friend’s pet, or getting a pet of your own are all solid options.
Everyone experiences anxiety differently, and what works for one person may not necessarily be effective for another. The trick is taking time to understand your needs while designing a natural anxiety relief regimen that works for you.
For instance, combining a daily CBD multivitamin dose with gentle exercise, plenty of omega-3, and a cup of chamomile tea before bed may prove to be the wellness routine you need to keep stress and anxiety at bay. Try some of the remedies we listed above, or read “CBD for Anxiety” to learn more.
Getting enough sleep is important for reducing anxiety, but the amount of sleep needed can vary depending on the individual. Most adults need between 7-9 hours of sleep per night to function at their best and reduce anxiety.
Yes,laughter has been shown to have a positive effect on mental health, including reducing anxiety. It promotes the release of endorphins, which are feel-good chemicals in the brain.
Poor time management can be a source of anxiety for many people. By setting priorities and creating a schedule, you can reduce feelings of overwhelm and promote a sense of control over your daily life.
Having a support system of family and friends can be a helpful way to reduce anxiety. Talking to someone about your worries and concerns can help to provide a sense of relief and perspective.
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