How to Treat Your Symptoms and When to See a Doctor

Some anxiety is a normal part of life. You might feel a certain amount of unease or uncertainty when it comes to stressful situations such as taking a test, giving a presentation, or meeting new people. In many cases, a small amount of anxiety every so often can be a good thing. It helps to keep you aware of potential dangers and motivates you to be prepared. 

For many people, however, anxiety occurs more frequently. They experience it almost every day. Anxiety disorders such as generalized anxiety disorder, panic disorder, or phobias can interfere with normal daily activities, affecting their work, home, and personal lives. They differ from regular anxiety in that people feel an excessive amount of fear or anxiousness. 

Dealing with anxiety can be stressful, but it is treatable. Many people with anxiety find relief with treatment. While some people benefit from taking medication, others find success with natural remedies.  

Natural Remedies for Anxiety

Natural remedies for anxiety are those that don’t involve conventional medications (medicine you get  from a doctor or health professional). They include things such as herbs, aromatherapy, and performing certain actions that promote relaxation. Some people with anxiety use natural remedies alongside conventional treatments to find relief. 

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Examples of natural remedies for anxiety include:

Exercise

Exercise isn’t just good for your physical health; it’s also beneficial for your mental health. While the connection isn’t well understood, studies do show that exercise can help to alleviate symptoms of anxiety.

Getting active helps to take your mind off of the issues bothering you. It also triggers your body to release endorphins, which are natural feel-good hormones.  

Herbal Remedies

Several different herbs and herbal supplements may help alleviate anxiety symptoms, helping you to relax and feel calmer. Some of the more well-known varieties include:

Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising.

You can find many of these (and other) supplements in capsule (pill) form. Many people also drink herbal teas to help them relax. 

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Aromatherapy

Aromatherapy involves the use of essential oils to improve health and overall well-being. Many scents can help to boost your mood, help you relax, and reduce anxiety. 

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There are a few ways you can use essential oils. You can use a diffuser, place a few drops on a lava bead bracelet, or mix your favorite scent in a carrier oil to place on your wrist or neck.

Scents to use for anxiety include:

• Lavender
• Ylang ylang
• Grapefruit
• Clary sage
• Bergamont 

CBD Oil

Hemp-derived CBD oil has risen in popularity in recent years. Unlike marijuana-derived CBD, CBD from hemp plants has little (less than 0.3%) to no tetrahydrocannabinol (THC), the cannabinoid that causes a high.

Several studies have shown that CBD can help with many ailments, such as pain, inflammation, insomnia, and anxiety. While research is still in the early stages, studies show that it may have a lot of potential as an alternative anxiety treatment. 

You can find CBD products in many mainstream stores. There are many options, including:

• CBD oil tinctures (liquid drops)
• CBD gummies
• CBD chocolate and candies
• CBD topicals (creams or lotions)

Meditation

Meditation involves the practice of mindfulness. You focus on removing chaotic thoughts from your mind and replacing them with calm. Research indicates that meditation can help to relieve anxiety symptoms, helping you to feel more at ease. 

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Deep Breathing Exercises

Rapid, shallow breathing is a common symptom of anxiety. Breathing in this manner can increase your heart rate, make you feel dizzy, and may even increase the risk of a panic attack. Deep breathing involves taking deliberately deep and measured breaths to restore normal breathing patterns, which can help to reduce anxiety. 

Weighted Blankets

Research shows that weighted blankets can be beneficial for alleviating symptoms of anxiety. The pressure helps to put your body into “rest mode,” reducing those symptoms and preparing your body to rest. These blankets come in many different sizes and weights, enabling you to find what works best for you. 

Quit Cigarettes and Alcohol

Both alcohol and cigarettes may appear to calm your nerves at first. After taking a drink, however, your anxiety may worsen. A cycle can develop, leading to alcohol dependence.

Several studies also show that smoking can worsen symptoms of anxiety. Therefore, it’s a good idea to try to avoid drinking or smoking to reduce feelings of anxiety.

When to See a Doctor

While natural treatments can help with anxiety symptoms, some signs may indicate that you need to call your doctor:

• Your anxiety is chronic (long-lasting), and it interferes with your ability to function daily
• Your symptoms have persisted for six months or more
• You’re experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
• You’re avoiding people or places 
• You’re having thoughts of self-harm or suicide

Your doctor may prescribe anti-anxiety medications or refer you to a specialist. In some cases, the natural remedies described above may be used along with more conventional treatments to help you manage your symptoms.

Passionflower: Uses and Risks

Passionflower is a vine that grows in warm areas of the southern U.S., Mexico, and South America. It’s been used for centuries to try to treat sleep issues, boils, earaches, liver problems, and other ailments.

In the U.S. passionflower is available in a variety of forms, including:

Why do people take passionflower?

Passionflower has been used by some people to try to treat insomnia. But there is little evidence that it works. 

Today, supplements containing passionflower are often marketed as relaxation aids.

Passionflower is also taken by some people to try to relieve anxiety. Some small studies suggest that it may be helpful, though they are not conclusive.

One study suggests that passionflower may help people who are addicted to drugs such as heroin and morphine by lessening the anxiety they feel during withdrawal. But the researchers say their results need to be tested more before any conclusions can be drawn.

Another small study shows that passionflower may lessen anxiety among people about to undergo surgery.

Passionflower oils and extracts are sometimes applied to the body to try to treat hemorrhoids and burns. However, no studies have examined its effectiveness for such uses.

Can you get passionflower naturally from foods?

Passionflower extract is sometimes used to flavor foods. It is, according to the FDA, generally recognized as safe.

What are the risks of taking passionflower?

Several side effects have been reported, including:

Passionflower may interact with certain medications. For example, it may increase the effects of pentobarbital and benzodiazepine drugs. Both of these drugs are used to lessen anxiety and insomnia.

Passionflower may also interact with:

Passionflower should not be taken by pregnant women. That’s because it may stimulate the uterus and potentially induce labor.

People expecting to undergo surgery should stop taking passionflower at least two weeks before the procedure. That’s because passionflower may interact with anesthesia and other medication during and after surgery.

The FDA does not regulate supplements. If you take passionflower, be sure to tell your doctor. They can give you specifics about safety and drug interactions.

10 natural remedies for reducing anxiety and stress

Natural remedies are generally safe to use alongside more conventional medical therapies.

However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.

1. Exercise

Exercise is a great way to burn off anxious energy, and research tends to support this use.

For example, a 2015 review of 12 randomized controlled trials found that exercise may be a treatment for anxiety. However, the review cautioned that only research of higher quality could determine how effective it is.

Exercise may also help with anxiety caused by stressful circumstances. Results of a 2016 study, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.

2. Meditation

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.

3. Relaxation exercises

Some people unconsciously tense the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help.

Try lying in a comfortable position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.

4. Writing

Finding a way to express anxiety can make it feel more manageable.

Some research suggests that journaling and other forms of writing can help people to cope better with anxiety.

A 2016 study, for example, found that creative writing may help children and teens to manage anxiety.

5. Time management strategies

Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan in place for the next necessary action can help to keep this anxiety at bay.

Effective time management strategies can help people to focus on one task at a time. Book-based planners and online calendars can help, as can resisting the urge to multitask.

Some people find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.

6. Aromatherapy

Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.

Lavender may be especially helpful. A 2012 study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45–55. Results suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.

7. Cannabidiol oil

Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant.

Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.”

CBD oil is readily available without a prescription in many alternative healthcare shops. Preliminary research suggests that it has significant potential to reduce anxiety and panic.

In areas where medical marijuana is legal, doctors may also be able to prescribe the oil.

8. Herbal teas

Many herbal teas promise to help with anxiety and ease sleep.

Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.

Results of a small 2018 trial suggest that chamomile can alter levels of cortisol, a stress hormone.

9. Herbal supplements

Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.

It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.

10. Time with animals

Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.

While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does have to be furry to provide support.

A 2015 study found that caring for crickets could improve psychological health in older people.

Spending time with animals can also reduce anxiety and stress associated with trauma. Results of a 2015 systematic review suggest that grooming and spending time with horses can alleviate some of these effects.

Anxiety that is chronic or interferes with a person’s ability to function warrants treatment.

When there is no underlying medical condition, such as a thyroid problem, therapy is the most popular form of treatment.

Therapy can help a person to understand what triggers their anxiety. It can also help with making positive lifestyle changes and working through trauma.

One of the most effective therapies for anxiety is called cognitive behavioral therapy (CBT). The goal is to help a person understand how their thoughts affect their emotions and behavior and to replace those reactions with positive or constructive alternatives.

CBT can help with generalized anxiety and anxiety relating to a specific issue, such as work or an instance of trauma.

Medication can also help a person to manage chronic anxiety. A doctor may prescribe medications in any of the following groups:

• antianxiety drugs called benzodiazepines, including Xanax and Valium
• antidepressants called selective serotonin reuptake inhibitors, including Prozac
• sleeping medications, if anxiety interferes with sleep

People should follow the doctor’s instructions when using these drugs, as they can have severe and possibly life threatening adverse effects.

Natural anxiety remedies can replace or complement traditional treatments.

Herbal treatment for anxiety: Is it effective?

Several herbal remedies have been studied as a treatment for anxiety, but more research is needed to understand the risks and benefits. Here’s what we know — and don’t know:

• Kava. Kava appeared to be a promising treatment for anxiety, but reports of serious liver damage — even with short-term use — caused the Food and Drug Administration to issue warnings about the use of dietary supplements containing kava. While these initial reports of liver toxicity have been questioned, use extra caution and involve your doctor in the decision if you’re considering using products containing kava.
• Passion flower. A few small clinical trials suggest that passion flower might help with anxiety. In many commercial products, passion flower is combined with other herbs, making it difficult to distinguish the unique qualities of each herb. Passion flower is generally considered safe when taken as directed, but some studies found it can cause drowsiness, dizziness and confusion.
• Valerian. In some studies, people who used valerian reported less anxiety and stress. In other studies, people reported no benefit. Valerian is generally considered safe at recommended doses, but since long-term safety trials are lacking, don’t take it for more than a few weeks at a time, unless your doctor approves. It can cause some side effects such as headaches, dizziness and drowsiness.
• Chamomile. Limited data shows that short-term use of chamomile is generally considered safe and can be effective in reducing symptoms of anxiety. But chamomile can increase the risk of bleeding when used with blood-thinning drugs. Use of chamomile can cause allergic reactions in some people who are sensitive to the family of plants that includes chamomile. Other members of this family are ragweed, marigolds, daisies and chrysanthemums.
• Lavender. Some evidence suggests that oral lavender or aromatherapy with lavender can reduce anxiety; however, evidence is preliminary and limited. Oral lavender can cause constipation and headaches. It can also increase appetite, increase the sedative effect of other medications and supplements, and cause low blood pressure.
• Lemon balm. Preliminary research shows lemon balm can reduce some symptoms of anxiety, such as nervousness and excitability. Lemon balm is generally well-tolerated and considered safe for short-term use, but can cause nausea and abdominal pain.

Herbal supplements aren’t monitored by the FDA the same way medications are. Despite enhanced quality control regulations in place since 2010, the quality of some supplements may still be an issue. Remember, natural doesn’t always mean safe.

If you’re considering taking any herbal supplement as a treatment for anxiety, talk to your doctor first, especially if you take other medications. The interaction of some herbal supplements and certain medications can cause serious side effects.

Some herbal supplements taken for anxiety can cause you to feel sleepy, so they may not be safe to take when driving or doing dangerous tasks. Your doctor can help you understand possible risks and benefits if you choose to try an herbal supplement.

If your anxiety is interfering with daily activities, talk with your doctor. More-serious forms of anxiety generally need medical treatment or psychological counseling (psychotherapy) for symptoms to improve.

• Anxiety and diet
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March 02, 2018

Show references

1. Natural medicines in the clinical management of anxiety. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 13, 2018.
2. Kava. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 13, 2018.
3. Passion flower. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 13, 2018.
4. Valerian. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 13, 2018.
5. German chamomile. Natural Medicines. https://naturalmedicines. therapeuticresearch.com. Accessed Feb. 13, 2018.
6. Lavender. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 13, 2018.
7. Lemon balm. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed Feb. 13, 2018.
8. FDA issues consumer advisory for dietary supplements containing kava. National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/Health_Information/kava.aspx. Accessed Feb. 13, 2018.
9. Bystritsky A. Complementary and alternative treatments for anxiety symptoms and disorders: Herbs and medications. https://www.uptodate.com/contents/search. Accessed Feb. 13, 2018.
10. Mixing medications and dietary supplements can endanger your health. U.S. Food and Drug Administration. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm420349.htm. Accessed Feb. 13, 2018.
11. Dietary supplements: What you need to know. U.S. Food and Drug Administration. https://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/ucm109760. htm. Accessed Feb. 13, 2018.
12. Using dietary supplements wisely. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/supplements/wiseuse.htm. Accessed Feb. 13, 2018.
13. Bauer BA (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 16, 2018.

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10 Natural Remedies to Consider for Treating Anxiety

Where is all this anxiety coming from? A mixture of panicky and negative news from the many media outlets, social-media pressures, the seemingly never-ending war or threats of new wars, mass shootings, economic concerns, and so on.

Although there are many prescription medications that help treat the symptoms of anxiety, we may want to consider more natural remedies if a long-term solution is needed.

Benzodiazepines are effective but can be addictive, as they share the same brain “reward” pathways as opioids and cannabinoids. Couple that with symptoms of benzodiazepine withdrawal that can occur upon discontinuation, and that may be a recipe for more harm than good. With benzodiazepines, what could be a suitable short-term anxiety treatment option, may quickly turn into a long-term course of therapy.

The downfall of long-term benzodiazepine use? Adverse effects such as memory loss, hip fractures, impaired thinking, and dizziness.

Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are also commonly used to treat anxiety but come with their own list of possible adverse effects.

SSRIs may lead to drowsiness, nausea, diarrhea, headache, sexual problems, agitation, dizziness, dry mouth, insomnia, and blurred vision. SNRIs, meanwhile, may cause dizziness, nausea, loss of appetite, sexual problems, constipation, weight loss, insomnia, headaches, dry mouth, and agitation.

For patients seeking a more natural approach to easing their anxiety symptoms or wanting to complement their conventional medicine regimen to gain even better outcomes, here are 10 natural remedies to consider:

1. Meditation: Many studies have shown meditation and mindfulness to be effective in decreasing anxiety symptoms. One such meta-analysis combining the results of 163 different studies had an overall conclusion that practicing mindfulness and meditation produced beneficial results with a substantial improvement in anxiety.¹ If one is new to meditation, it may be easiest to start with guided meditations, which are available on YouTube and podcasts. It is best not to worry about an over-active mind. It is surprising how a little meditation goes a long way, and with continued practice it becomes easier and more effective over time.

2. Vetiver Essential Oil: Vetiver is an herb native to India and has been used in ancient healing traditions for thousands of years. It has soothing and uplifting properties, which has made it known as the “oil of tranquility.” Place 1 to 2 drops of 100% pure vetiver essential oil on one’s wrist, chest, or neck to soothe feelings of anxiety or nervousness. Patients can also add 5 to 10 drops of vetiver oil into their bath water to reap its relaxation benefits.

3. Lavender essential oil: With benefits discovered more than 2,500 years ago, lavender essential oil has become one of the most popular essential oils in the world. In a 2013 evidence-based study, researchers discovered that taking 80mg capsules of lavender essential oil alleviates anxiety, sleep disturbance, and depression. In this same study, results showed the lavender essential oil did not lead to adverse effects, drug interactions, or withdrawal symptoms.² To relieve stress, inhale 100% pure lavender essential oil straight from the bottle or apply it topically behind the ears, on the temples, and on the back of the neck. It is also safe to combine lavender essential oil with vetiver oil.

4. Lower sugar and processed food intake: Sugar and refined carbohydrates found in processed foods can create sugar highs and lows throughout the day, which can lead to symptoms of anxiety. These foods can also cause mood swings and altered energy levels, making it potentially harder to gain control of anxiety symptoms. Foods such as cookies, pastries, soda, fast foods, fried foods, processed meat, and refined grains may best be avoided when it comes to easing anxiety.

5. Ashwagandha: This is one of the most powerful herbs in Ayurvedic healing and is frequently referred to as the “Indian ginseng.” It is a highly rejuvenating herb that reduces anxiety without causing drowsiness, and it helps to stabilize the body’s response to stress.

6. Kava root: This is a non-addictive and non-hypnotic anxiolytic. A meta-analysis reported by the Cochrane Database of Systematic Reviews suggests that there are significant effects from kava treatment on anxiety with only a few mild adverse effects.³ These include headache, drowsiness, and diarrhea. Kava can interact with certain medications, so it should be taken under the guidance of a health care provider.

7. Valerian root: This has been found to naturally increase the amount of gamma aminobutyric acid (GABA) in the brain, which helps regulate nerve cells and calm anxiety. The benzodiazepine medications work this same way.

8. 5-HTP: This is synthesized from tryptophan, an amino acid that acts as a mood stabilizer. By taking 5-HTP, serotonin is increased, which is a calming neurotransmitter that is associated with a significant reduction in anxiety symptoms. This is a natural supplement that should not be taken with any prescription antidepressants or anti-anxiety medications.

9. Magnesium: Magnesium has many important roles in maintaining a healthy body, including calming the nervous system. It is also vital for GABA function. Interestingly, magnesium deficiency is a common deficiency in adults, so consider this supplement when recommending anti-anxiety treatment options. Magnesium in the chelate, citrate, or chloride forms are most beneficial, because they are absorbed best by the body. Remember to be careful with the dose because too much magnesium can lead to diarrhea. Start with a low dose and increase as needed based on anxiety symptoms.

10.Vitamin B-complex: B vitamins help reduce stress and stabilize moods. Vitamin B6 should specifically be considered as a natural remedy for anxiety symptoms, because one of the signs of B6 deficiency is anxiety itself. Vitamin B6 helps to boost mood, balance blood sugar levels, and maintain a healthy nervous system.

From conventional pharmacologic medications to natural remedies, there are many options to help those suffering from anxiety. What works best for some, may not work for others, however. Keeping an open mind and heart will help guide people in need to their best treatment options.

References

1. Sedlmeier P, Eberth J, Schwarz M, et al. The psychological effects of meditation: a meta-analysis. Psychol Bull. 2012;138(6):1139-71. doi: 10.1037/a0028168

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2. Kasper S. An orally administered lavandula oil preparation (Silexan) for anxiety disorder and related conditions: an evidence based review. Int J Psychiatry Clin Pract. 2013;17 Suppl 1:15-22. doi: 10.3109/13651501.2013.813555.

3. Pittler MH, Ernst E. Kava extract for treating anxiety. Cochrane Database Syst Rev. 2003;(1):CD003383.

6 Cheap, Natural, and Quick Anxiety Remedies

Anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time, according to the National Alliance on Mental Illness.

Anxiety can take many forms — generalized anxiety disorder (constant worrying about everyday things), obsessive-compulsive disorder or OCD, panic disorder, post traumatic stress disorder and social anxiety disorder.

While medications to treat these anxiety conditions are often an important component in the management of anxiety, there is also many natural, do-it-yourself techniques that can help calm you down, either in place of medications or as a supplement to them.

Next time you’re too tense to cope, consider trying one of these natural options for relief.

1. Laugh it off. Cultivate a good sense of humor and laugh, says  Karen Lynn Cassiday, PhD, president-elect of the Anxiety and Depression Association of America and a clinical psychologist in Chicago.  “Even if you do a fake laugh, you get an instant hit of dopamine,” says Dr. Cassiday. Dopamine is a brain chemical that controls feelings of reward and pleasure.

If you’re too tense to laugh on your own, try using technology, she suggests. For example, find a laugh track phone app. Just google phone apps for laughing.

In a study presented at a medical meeting, Loma Linda University researchers found that even anticipating a mirthful laugh reduces the stress hormone cortisol, which increases when you are anxious.

2. Schedule relaxation. “Sit down and look at your schedule,” says Katherine Raymer, MD, ND, associate clinical professor of naturopathic medicine at Bastyr University, Seattle.

“Is there a time to put in a half hour to do whatever you do that is relaxing?” Dr. Raymer asks. That can be a walk, meditation, yoga, tai chi or anything you find relaxing.

Researchers trying to help shy men with social anxiety found that a period of relaxation helped them, lowering their heart rates after they interacted with people.

3. Take GABA. The supplement GABA, sold online and in health food stores, may help calm anxious people, Raymer says.

Short for gamma-aminobutyic acid, GABA is a brain transmitter that counteracts the action of another neurotransmitter, glutamate that increases your excitability.

Researchers found that individuals who ate chocolate enriched with GABA before tackling an arithmetic task were less stressed after completing it than those who didn’t have the GABA-infused chocolate.

It is important to remember that supplements such as GABA can interact with medications, so it’s crucial to check in with your doctor before taking them on your own, she says. “Get your doctor’s permission, even if you are not taking other medication.”

4. Try lavender. Try lavender essential oil to calm yourself, Raymer says. “We have people put a drop of it on their collarbone,” she says. “The smell wafts up. The odor is very relaxing.” Or, you can rub it gently into your temple, she says.

RELATED: What It’s Like to Have an Anxiety Attack

In a 2012 study of women anxious about having a medical procedure, researchers found that those who inhaled lavender a half hour before the procedure were calmer than those who did not.

Again, don’t forget to check first with your doctor before using the essential oil lavender, Raymer says.

5. Ground yourself. When anxiety hits, ”do something tangible,” says John Tsilimparis, MFT, a marriage and family therapist in Los Angeles and adjunct professor of psychiatry at Pepperdine University.

“Take your house keys out, run your fingers along the keys,” says Tsilimparis. “That sensation will give you ‘grounding.’ Pick up a paperweight, hold it in your hand. Or, get an ice cube. Hold it as long as you can do it.”

Why does this work? “Your brain can’t be in two places at once,” he says. The activity distracts you from the anxious feelings. “Your mind will shift from racing, catastrophic thoughts [that accompany anxiety] to the cold ice cube in your hand,” he says.

According to some research, using a virtual reality distraction system can reduce anxiety during dental procedures. Patients immersed in VR — a computer-generated realistic environment — reported less pain and anxiety than when they didn’t use it.

6. Face the fear. “If something makes you scared, face it,” says Cassiday. If you feel shy, go out to social functions, she says. Scared of clowns? Go to the circus.

It can help, too, to understand that when you worry about what might happen — such as no one will talk to you at the party — your anxiety just rises. Your anxious worry is about the uncertainty, she says. “What a worrier really wants is a promise that everything is going to be OK.”

But uncertainty is part of life, she says. Exposure therapy, or facing the fear, helps you learn to live with risk and uncertainty.

11 Natural Remedies for Anxiety

Photo: Madeleine Steinbach/Getty Images/iStockphoto

As the modernization of medicine and technology has accelerated, young Americans — who have become increasingly anxious and depressed over the past 80 years — have cultivated a curious fascination with natural wellness remedies from times past: Ayurvedic herbs, aromatherapy, and tai chi. We love our therapists, of course, but we also love our passion flower tea.

And understandably so. Though scientific studies around holistic treatments may be conflicting (or non-existent), no shortage of people would argue that natural remedies have helped them, and many psychologists and psychiatrists acknowledge that things like chamomile tea and mind-body practices can help alleviate mild symptoms of anxiety. While someone with a panic disorder or generalized anxiety disorder wouldn’t give up their psychotherapist and Klonopin prescription for yoga and herbs, incorporating holistic treatments into one’s lifestyle can help manage stress — or, at the very least, be calming and enjoyable. Even if it’s just the placebo effect, well, placebos work.

Below, 11 natural remedies for anxiety to incorporate into your day-to-day life.

One of the first things that Dr. Marlynn Wei, a Harvard and Yale-trained psychiatrist, does when she meets a new client is ask them about their lifestyle, and that includes their diet. Because dips in your glucose levels can feel a lot like anxiety, Wei stresses that you should never skip a meal, and that it’s best so start your day with a high-protein breakfast to keep your blood sugar levels steady. She also recommends snacking on nuts — almonds, hazelnuts, and walnuts — and eating beans, fish, and leafy greens.

Exercise is a bit of a cure-all, as it can benefit your physical, emotional, and mental health. Per the Anxiety and Depression Association of America, regular exercise can have a lasting impact on your wellbeing, and just one vigorous session can help alleviate anxiety symptoms for hours. According to a 2012 study from the University of Georgia, both aerobic and resistance training can potentially reduce symptoms among those with generalized anxiety disorder.

If Wei were to recommend one herb for anxiety, that’d be rhodiola rosea, an adaptogen — a substance that’s supposed to help your body adapt to stress — that some studies show can help reduce the symptoms of generalized anxiety disorder, such as stress and fatigue. (While you can take it as a tincture, most opt for capsules or tablets.) However, Wei told the Cut that people should be just a little cautious with rhodiola rosea (also known as Arctic root and golden root), because it can have stimulantlike effects, which could possibly make someone even more anxious. Wei also often tells her patients — especially those with insomnia — to try passionflower, an herb that could help calm your mind and help you fall asleep.

Another popular herb for anxiety that you may already have in your pantry is chamomile. Though Dr. Chris D’Adamo, an assistant professor at the University of Maryland School of Medicine, told the Cut that sipping a steaming cup of chamomile tea won’t completely ease your anxiety, it certainly has “meaningful benefits.” There’s also a small 2016 study in the journal Phytomedicine found that long-term chamomile use “significantly” reduces moderate-to-severe symptoms of generalized anxiety disorder.

(While Ashwagandha, the Ayurvedic herb heralded by Gwyneth Paltrow and Amanda Chantal Bacon, is especially trendy these days, Wei doesn’t personally prescribe it as much. One study, however, does suggest that taking the herb could improve your resistance toward stress.)

When it comes to herbs, though, you know your body best; not every herbal remedy will be right for everyone.

“Every one of us is unique, so I would not make a broad recommendation that could be considered universal,” Dr. Brent Bauer, the director of the Mayo Clinic Complementary and Integrative Medicine Program, says of herbal treatments. “Every individual should do their own homework and work with their primary care team to make sure any herb being considered is safe and appropriate for them as an individual.”

As of now, there’s not enough scientific evidence to really tell us whether or not cannabidiol, a chemical found in marijuana that’s become especially popular in the past few years, is effective when it comes to treating anything from epilepsy to anxiety. However, some people swear by it.

While Dr. Margaret Haney, professor of neurobiology and psychiatry at the Columbia University Medical Center, told the Cut that although CBD “seems to act at a wide range of brain sites,” and could therefore “be acting at one of the serotonin receptors” in your anxious brain, many scientists say they still just don’t know enough about the chemical. If you’re interested in trying CBD, though, it comes in everything from edibles to eye serum to oil.

“Low levels of Vitamin D and B-12 can be related to anxiety,” says Wei, who recommends talking to your doctor about supplements, if that’s the case. A recent study published in JAMA also suggests that omega-3 polyunsaturated fatty acid could help alleviate anxiety symptoms in those with clinical diagnoses.

Passionflower.
Photo: Andrzej Oscilowicz at Ajocreati/Getty Images/iStockphoto

As always, though, you want to be careful with supplements, especially given that the FDA doesn’t regulate supplements the same way it does drugs. If you’re looking to take supplements, speak to your doctor and/or research brands to make sure the brand of magnesium you’re buying actually contains the active ingredient. Wei recommends looking at ConsumerLabs.com for reviews, or eating foods rich in the above nutrients: salmon, for example, is a great source for Vitamin D, Vitamin B-12, and omega-3 fatty acids. For magnesium, incorporate dark green vegetables, beans, oatmeal, and nuts into your diet.

“Especially for sleep and stress and relaxation, essential oils can be used externally for aromatherapy,” said Wei, who recommends lavender and lemon balm before bed for “destressing,” or peppermint if you’re looking for something more stimulating. Lavender oil, in particular, has been shown to react the same way biochemically that some anti-anxiety medications do with specific neuroreceptors.

If you find that your mind spends more time imagining your extremely dark, unnerving future, and less time in the present, try practicing mindfulness through a mind-body practice, like yoga or tai chi, for even just five to ten minutes a day. Because these practices are low-risk, they’re often what Bauer will direct people toward if they’re looking to take a holistic approach to dealing with anxiety.

“For patients with anxiety, I always explore the concept of incorporating a mind-body practice on a daily basis as a key starting strategy,” he told the Cut. “It’s very difficult to find much risk with mind-body therapies, like meditation, yoga, tai chi, guided imagery, and the evidence is generally strong.”

Wei echoed Bauer’s message, going into more detail about practicing yoga — a type of moving meditation — in particular.

“If you do mind-body practices, when you feel a new anxiety-provoking challenge arise in your life, you will have taught your system to respond in a calmer manner,” she said. “For yoga in particular, it has been shown that practicing three to four times a week for six to eight weeks can help alleviate generalized anxiety disorder.”

Just maybe don’t jump right into a bikram (hot yoga) class right away, says Wei, because some of her patients have found that super hot yoga “can sometimes trigger their anxiety.” Start off with something a little less vigorous and a little more relaxing, like hatha yoga.

Another way to bring yourself into the current moment is through meditation. If you’re looking to meditate in the traditional sense, Ongaro recommends “starting with one minute of stillness and breathing to get the habit started,” during which you try to focus on your breathing. If sitting in complete silence seems impossible to you, try using an app for guided meditation, such as Headspace or Calm.

For people who are always on the run, Wei recommends incorporating walking meditation into their daily routine.

“Especially for New Yorkers, whether you’re walking to the subway or around the city, I like to suggest walking meditation, where you pair your breath with your steps,” she says. “Start out breathing in for five steps and then out for eight to 10 steps. As you increase your exhalation, your anxiety will actually go down, and you can always increase the ratio. That’s a very simple way to practice meditation, just using your breath.”

No one seems to know what to think about probiotics. One day, they’ll give you the clearest skin and healthiest digestive system; the next day, they could give you an infection and make you physically ill. But can they do anything for anxiety?

While research into this is in its early stages, a 2018 study published in PLoS One concluded that probiotics — especially the strain Lactobacillus (L.) rhamnosus — “significantly” decreased anxiety in animals. While these findings have “not yet translated to clinical research in humans, perhaps due to the dearth of extant research with clinically anxious populations,” the study reads, it says that more research is “warranted.”

Though the relationship between sleep loss and anxiety is relatively well-known, new research from the University of California shows that a lack of sleep could trigger the same brain mechanisms that make us sensitive to anxiety. According to lead researcher Eti Ben-Simon, “[brain] regions that help us regulate emotions are the ones that help keep us less anxious and keep us calm, and those regions are very sensitive to sleep loss,” he told Popular Science.

If you have trouble sleeping, some of the herbs and supplements recommended above — chamomile, passionflower, lemon balm, and magnesium glyconate in particular — can be helpful. (A quick aside: I tried The Beauty Chef’s “Sleep Inner Beauty Powder” last night for the first time, which contains passionflower and lemon balm, to help with anxiety and insomnia. My glowing review is that it completely knocked me out, and I only woke up once when my cat stepped directly on my face.)

For those interested in learning more about anxiety and how to best prevent or manage it, there are a number of books specifically about the disorder, whether you’re looking to read a fictional account about a teen girl with obsessive compulsive tendencies or a what feels more like a psychology workbook. As “self-care” has become trendy (and almost meaningless) in 2018, it’s time to look more closely at self-knowledge, which is just — if not more — powerful.

90,000 9 best sedatives

The famous expression of Carlson, who lives on the roof, is not devoid of common sense. In a huge metropolis, life boils and rages, drawing people into its whirlpool who want to keep up with the fast flow of life. Everyday human activity is full of stresses, both conscious and subconscious. But everyone knows that the root of absolutely all diseases goes to the shattered soil of the nervous system.

What can be done to stay mentally healthy and balanced in the modern world? Of course, avoid stress, maintain a healthy lifestyle and eat a balanced diet.

The question immediately arises – is it possible? Some people have so little time during the day that carving out five minutes for a snack is considered a big deal.

With a strong desire, you can find ways to adhere to the right lifestyle. But what about those who did not have time to stop in time and disturbed their nerve cells? The unequivocal answer is to consult a specialist – a psychologist, or even a doctor – psychiatrist. There is no shame in this. But much more often, our nervous system needs “fine tuning, as a control and coordinating system.

Mild over-the-counter drugs commonly referred to as “sedatives” can provide this setting. The task of these funds is to normalize sleep, relieve mild anxiety, help a person stop worrying, gain balance of judgment, and overcome stress.

Surely the doctor will prescribe medications to eliminate anxiety symptoms and restore damaged areas of the spinal cord and brain. In our ranking of the best sedatives , you can find the drugs that you are most likely to take.If you want to know more about them, read on.

Modern society can negatively affect not only adults, but also children. Therefore, in the top you will find sedatives for the little ones and those who are already going to school.

Some information. What is the best sedative?

All listed funds (except for phenibut), we recall, are sold without a prescription. But in any case, it will not be superfluous to consult a doctor before using a sedative.This is especially true for children’s sedatives! Careful attention should be paid to the mental state of the child’s nervous system, since the media, the computer and the lifestyle of today’s children have a strong impact on it. In no case should you feed your child with the same sedatives that you yourself are taking. Even a reduction in dosage is not justified here. Therefore, consult an expert before such manipulations.

And also – to relieve stress and raise your mood, we recommend pampering yourself with buns and chocolate.Trust me, it helps sometimes too! The main thing is not to get carried away, otherwise the next time you will look for drugs for weight loss on our website.

Attention!
There are contraindications, specialist advice is required

90,030 90,000 10 Best Hair Vitamins – 2020 Ranking (Top 10)

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Biotin gummies.Recommended as a dietary supplement for the beauty of hair, skin and nails. It contains biotin 10,000 mcg (5,000 in one candy) and sugar (4 g). Biotin, or vitamin B7 / H, belongs to the water-soluble group. Easily penetrates and absorbs when taken internally as well as applied externally. Helps the processes of renewal of skin cells, nervous and muscular systems. With prolonged use, the vitamin improves the condition of hair and nails, reduces dry skin, reduces depressive conditions (arising from a lack of biotin).Biotin is popularly called the “vitamin of beauty”. The effect of taking it occurs quickly enough (within a few months). It is one of the most essential ingredients for the health of our hair. The jar contains 60 gummies. The recommended dose is 2 candies per day, which is 33.333% of the daily value. One can is enough for one month. The course of admission is at least 3 – 6 months. Since, only after this time, it is possible to judge the effectiveness of vitamin-mineral complexes. In rare cases, individual intolerance (rashes, bowel disorders) may appear.The candies are soft, sweet, easy to chew, without a specific taste. On natural flavors. Product not tested on animals. Free from artificial colors, dairy products, GMOs and traces of nuts. Country of origin – America. If you are taking any hair supplement without biotin, it is advisable to add it separately.

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Natural preparations for the nervous system

The nervous system regulates the activity of all human organs and systems.Diseases of the nervous system adversely affect the physical condition of the entire human body. The nervous system must be protected, strengthened and supported in every possible way. Physical inactivity, stress and the modern rhythm of life in megalopolises cause various diseases of the nervous system.

Remedy for nerves is necessary at constant stress, increased physical and psycho-emotional stress , as well as after any transferred diseases .In this case, the person suffers from the so-called asthenia, that is, a breakdown. To maintain the nervous system, it is necessary to choose a quality drug that will help to cope with the problem – a good and safe sedative from the nerves.

Such funds are taken by the course and have a beneficial effect on the entire body:

• improve mood;
• stabilize appetite;
• treat insomnia;
• soothes with increased nervous excitability;
• increase physical endurance;
• tone

Today’s hectic pace of life leads to stress and nervous overload.There is no need to wait for the worsening of the situation.

The nervous system needs help!

The sooner you start taking a quality sedative, the easier and faster the healing process will be.
Vitamins for the nervous system from a reliable manufacturer perfectly cope with psychological stress and quickly restore balance. These drugs can have a different composition, duration of action and target.The pharmaceutical industry offers a wide range of products, among which you can find the most suitable option.

Preparations for nerves and stress

A variety of medications designed to stabilize the nervous system include traditional pills based on synthetic ingredients and a group of natural preparations made from safe natural substances. Most drugs, such as tranquilizers and antipsychotics, are available with a prescription.These drugs for nerves have an impressive list of side effects, and their use is associated with certain risks. Treatment is carried out only for medical reasons after an accurate diagnosis, under the supervision of a specialist and often in a hospital setting.

Herbs for nerves – the best and safest choice

Soothing herbs and preparations have a good effect. With strict adherence to the prescribed dosages, such drugs give excellent results and can be used by all patients.In order to undergo a course of treatment, you do not need a doctor’s consultation and expensive examinations. Natural preparations are designed to heal nerves and prevent stress and successfully cope with this task.

Fees for the treatment of the nervous system consist of several herbal and / or natural ingredients.

Treatment with herbs and natural supplements has many advantages over other therapies, such as chemical pills.

Herbal teas combine the beneficial properties of several medicinal plants at once, and therefore have a complex effect on the body. It can be a sedative (sedative) or tonic effect, as well as replenishment of vitamin and mineral deficiencies.

Medication for nerves in the MyBIO-market

In case of psycho-emotional stress, increased mental fatigue, constant stress, insomnia and other similar problems, we advise you to pay attention to a safe natural treatment.We are responsible for the high quality of our products. We sell goods directly from the manufacturer and we also have a real store in Moscow. Delivery – in Moscow, region and in any region of the Russian Federation.

Move more, eat well, avoid overwork, support your nervous system and be healthy! And we will help you!

90,000 what are, how they work, how to take them.

Sedatives are tablets, drops, suspensions, tinctures, powders and decoctions, the use of which helps people quickly calm down in a stressful situation.Sometimes it is enough to drink some OTC medicine recommended by the pharmacist for a couple of days. However, hand tremors, nervousness, feeling unwell, and indigestion can be symptoms of serious illness. Therefore, instead of self-medication, it is better to consult a doctor for prescribing sedatives.

Taking sedatives – “first aid” for the nerves. This will help solve the problem today, but it will not fix it tomorrow.To cope with life’s difficulties more effectively and to be as nervous as possible, you will need the help of a psychologist. Nothing wrong with that. The specialist will help you understand what exactly caused the stress, teach you how to behave in critical situations, and help you “work on mistakes”. As a result, you will look at the situation in a new way, increase your personal effectiveness, and you will get more pleasure from life and everything that happens. Soothing drops and tablets will not be needed.

Figure 1 – Soothing pills help you focus on solving the problem

What happens after taking a sedative medication?

What happens after you take a sedative? Within ten minutes – half an hour:

• in the central nervous system, the course of excitation processes slows down, and inhibition processes – increases.You calm down, an acute reaction to an irritating factor is replaced by indifference;
• the body copes with the manifestations of stress – hand tremors disappear, sweating disappears, the pulse slows down, cramps in the intestines, and discomfort in the stomach disappear. In the evening it becomes easier to fall asleep, a healthy deep sleep comes.

There are drugs that can be taken by both children and adults. The list of drugs allowed at a particular age depends on the type of nervous disorder and the method of its correction chosen by the doctor, taking into account the physiological characteristics of the patient.

In the treatment of neuroses, neurasthenia and other disorders, doctors combine powerful sedatives with psychiatric drugs. You cannot prescribe such medicines on your own, even if you can buy them in a pharmacy without a prescription.

Figure 2 – Any sedatives should be prescribed by a doctor

What sedatives are there?

By the type of action on the body, soothing tablets, drops and potions are divided into:

• Preparations of sedative action.These are natural sedatives based on valerian, mint, lemon balm, motherwort, combined preparations. This group also includes bromine-based drugs.
• Tranquilizers. Drugs that affect the psyche. They are needed when a person needs to get rid of unmotivated anxiety, fear, emotional stress, and various mental disorders.
• Antipsychotics. Strong sedatives used in psychiatry.
• Normotimics. Psychotropic drugs that doctors prescribe to patients with mental illness.

Figure 3 – The sedatives are of natural and artificial origin

When a person wants to buy a good over-the-counter sedative, a sedative is most often recommended. Compared to tranquilizers, antipsychotics and normotimics, such drugs are weaker, but they are relatively harmless – they work gently, have a minimum number of side effects.Nevertheless, it is not worth prolonging the recommended course – addiction can arise to sedatives.

Which sedatives can be bought without a prescription?

The most “simple” and cheapest sedatives are usually sold without a prescription:

• soothing tablets and tinctures based on valerian, motherwort, mint, peony, St. John’s wort;
• combined herbal preparations – Fitosed, Persen, Novo-passit, Algoven-relax, Dormiplant;
• drugs to improve the functioning of the heart, which have a mild sedative effect – Valocordin, Corvalol, Zelenin Drops, Adonis Brom, Bromcamphor;
• homeopathic remedies – Notta, Leovit, Gelarium, Edas, etc.

Inexpensive sedatives based on natural raw materials can also be purchased in “whole” form. Pharmacies sell dried valerian roots, mint leaves, motherwort herb, special soothing preparations that can be brewed and drunk like tea. To relax after a busy day, these teas can be added to evening baths.

Figure 4 – Natural sedatives

Another type of safe sedatives – aromatic oils of jasmine, bergamot, sage, rose, orange, mandarin, ylang-ylang, lavender.They are used for:

• saturation of the air with aroma. For this purpose, water is poured into the aroma lamp, into which a few drops of the selected oil (or mixture) are dropped. Water with oil is heated by a candle, as a result of which the oil evaporates intensively;
• baths. Since the oil does not dissolve in water, it is best to drip it onto sea salt. This will help reduce oil droplets and distribute them more evenly in the water.

Figure 5 – Sedative medicinal herbs can be allergens

When using over-the-counter herbal sedatives, make sure you are not allergic to any of the ingredients.

Pay attention! The number of poisoning with sedatives is second only to hypnotic poisoning. Therefore, you should not exceed the dosage recommended by your doctor. If, after taking a high dose of the drug, you develop the following symptoms, you need to urgently consult a doctor:

• decrease in heart rate less than 60 beats per minute at rest in an adult, 70 – in children from one to 6 years old, 100 – in infants;
• foggy, loss of consciousness;
• violation of motor functions;
• nausea, heartburn, indigestion, thirst, dry mouth;
• allergic rashes;
• Weakness, lethargy, unmotivated fatigue, dizziness, headache.

While you are waiting for the ambulance to arrive, flush your stomach and drink an adsorbent.

What are the prescription-only sedatives?

Figure 6 – Prescription is required to purchase a powerful sedative

As a rule, sufficiently strong sedative tablets are not available without a prescription. One of the few exceptions is Glycine. As one of the simplest nootropic drugs, it is often used as a sedative that is difficult to cause overdose.

Recipes needed to buy:

• tranquilizers – Diazepam, Afobazol, Atarax, Adaptol;
• antipsychotics – Triftazin, Aminazin, Haloperidol, Relanium, Sonapax;
• antidepressants – Clofranil, Amitriptyline, Myrtel, Fluoxetine, Melipramine.

Most of these drugs are toxic in overdose. If you take them for too long, addiction and addiction develop. Taking strong sedatives causes drowsiness and slows down the reaction rate.Therefore, during treatment, patients should refuse to drive vehicles, perform work that requires an increased concentration of attention, be extremely careful in everyday life. Pregnancy and lactation are common contraindications to this class of sedatives.

Lists of prescription and non-prescription sedatives vary from country to country. This is partly because drugs of the same composition are sold under different names in different countries.Therefore, if you have an appointment with a foreign doctor, tell him the name of the active substance that was part of your “home” medicine.

Figure 7 – Sedatives may be too strong

Contraindications to sedative drops and tablets

The main contraindication to both expensive and cheap sedatives is individual intolerance to the components of the drug. With extreme caution, the drugs should be taken by expectant and lactating mothers, since a number of active substances in them are able to penetrate the placental barrier and into breast milk.

Figure 8 – Sedatives have contraindications

• Individual preference. If you plan on taking natural medications in teas and baths, make sure you like the smell and taste. For example, if you don’t like mint since childhood, you will hardly be able to calm down in a bath with mint aromatic oil.
• An allergic reaction can occur not only to the main active ingredient, but also to its components.Therefore, before using tinctures and tablets, carefully read their composition.
• Presence of alcohol. If you drive a car or choose a sedative for a child, look for the presence of ethanol. The amount of ethanol in a single dose of the drug will not lead to intoxication of an adult, but it can distort the results of a rapid alcohol test.
• Features of metabolism. From the body, the active substances of the drugs are excreted through the liver, kidneys or intestines. Be extremely careful if you have diseases of any of these organs.
• Problems with the cardiovascular system. A number of sedatives affect the work of the heart, blood pressure and blood vessels. Therefore, they can be taken only when you are sure that your heart and blood vessels are absolutely healthy.
• Incompatibility. Many drugs are incompatible with each other. Therefore, the decision on the appointment of a specific drug, even one that is sold without a prescription, must be made by a doctor.

Almost everyone had to take soothing tablets or drops at least once in their life.The main thing in this case is to rely not only on the drug, but also on your ability to competently cope with emerging stressful situations.

Video 1 – Sedative medicines

Which folk remedies will help strengthen the nerves? | Healthy life | Health

I work as an accountant, and I have a lot to do. A colleague of mine recently quit, so I also have to do her job. At first, I constantly stayed up late in the office, and even nervous all the time – how to get everything done on time, and even nowhere to be mistaken?

In this mode, I worked for two whole months, and then I realized that I had turned into a squeezed lemon.I come home from work, I have no strength left for anything – I can only lie on the sofa and lie quietly. I don’t want to talk to anyone, my husband is annoying, I can’t even read a bedtime story to my child.

Moreover, I started to sleep badly: I seem to be tired, I think I’ll put my head down on the pillow and fall asleep right there, but no – I turn around midnight, then I wake up every hour, and I also have some unpleasant dreams.

In general, it was necessary to urgently do something, otherwise it was not far from real neurosis. I didn’t go to the doctor – I’m afraid of any sedatives.They say they do more harm than good.

So I decided to try folk remedies. And you know, it helped me.

► I start the morning with a tincture of ginseng. You can buy it at any pharmacy. I dissolve 15 drops in water and drink half an hour before breakfast. The course is 1 month, then you need to take a break. But by the end of the second week of admission, I noticed that my working capacity had grown – I began to do more, which means that I can go home early. Just keep in mind that you need to drink the tincture in the morning – otherwise you will not fall asleep at night.

► And for a sound sleep I have another remedy – I pour 1 tablespoon of dry chamomile flowers with a glass of boiling water, add a tablespoon of fresh or dry lemon balm and leave in a thermos for half an hour. I drink it like tea – with lemon or honey. I sleep great!

And recently my salary was raised, and even an assistant was offered. But I refused – now I can handle all the work myself!

Natalia, Podolsk

Dear readers!

If you have a health problem, you should not fight it alone.Tell us about your illness. Surely among the readers of our newspaper there are those who know proven, reliable, effective tools that will help to cope with your illness. Send letters and recipes to the editorial office of AiF. Health “at the address: 101000, Moscow, st. Myasnitskaya, 42 , or by e-mail: [email protected]. We will publish the most interesting letters on the pages of our newspaper.

How and what are the natural sedatives for stress and nerves?

The scientific definition of stress is “a response to any event or demand that exceeds a person’s ability to adapt”.And, if you believe this definition, it turns out that every day every resident of a big city experiences stress. This is also confirmed by doctors: according to the results of examining patients of one medical district in Moscow, 61% of visitors showed an average or high level of psychosocial stress [1]. And given that chronic stress is also an independent risk factor for the occurrence of cardiovascular diseases, sedatives are literally becoming vital means.

What types of sedatives are there?

Agents that can have a sedative effect can belong to several pharmacological groups.

• Sedatives . These are “sedatives” in the classical sense. They reduce the activity of excitation processes in the central nervous system and, conversely, increase the activity of inhibition processes. As a result, the body’s response to external stimuli is weakened. This group includes bromine overgrown with legends, which was allegedly secretly added to the diet of soldiers of the Soviet army, and more familiar (and mildly acting) preparations of valerian, motherwort, peony, passionflower and other medicinal plants.Sedatives based on medicinal plants gently normalize the activity of the nervous system, while they are well tolerated and, with the correct dosage, do not have dangerous side effects.
• Anxiolytics (literally translated from Latin means “dissolving fear”). Such drugs reduce manifestations of anxiety, anxiety, and emotional stress. They used to be called tranquilizers. Most of the funds in this group are prescription drugs, they can only be prescribed by a doctor in situations requiring serious medical intervention.But there are also over-the-counter “light” anxiolytics: Afobazol and Tenoten.
• Antidepressants . This group also includes predominantly prescription drugs. This is due to the fact that almost all of them are able to directly change the interaction between nerve cells, regulating the amount of special biological substances – neurotransmitters. These are substances with the help of which neurons exchange information, activating certain parts of the nervous system. Therefore, prescription antidepressants have serious side effects, and their use requires constant monitoring by a doctor.Meanwhile, with severe depression, when a person literally does not have the strength to get out of bed, and brushing your teeth turns into a feat due to the amount of effort expended, prescription antidepressants are indispensable. OTC in this group are only preparations based on the extract of the herb St. John’s wort, for example “Negrustin” and “Deprim”. It should be noted that St. John’s wort increases sensitivity to ultraviolet light, which can lead to sunburn.
• Antipsychotics .These funds have found their application mainly in “big” psychiatry, since they provide not only a calming (although it would be more correct to say “inhibitory”) effect, but also can reduce psychomotor agitation, aggressiveness, and eliminate hallucinations. Of course, all of these drugs are strictly prescription drugs.

It turns out that, on the one hand, the choice of over-the-counter sedatives is quite limited. On the other hand, these are mildly acting agents of predominantly herbal, natural origin that have almost no side effects.They help to maintain the normal functioning of the nervous system, to recreate the balance between arousal and inhibition – in other words, restore the ability of the nervous system to self-regulation.

Of course, in difficult situations one cannot do without prescription drugs, which rigidly interfere with the regulation of the nervous system. But diagnosing such conditions and prescribing medications is the responsibility of the doctor. As a rule, such drastic measures are not necessary. The body is able to produce itself “hormones of joy” – serotonin and dopamine – in the required quantities.You just need to support it, providing, in addition to natural sedatives, the necessary amount of magnesium and vitamin B6 – substances involved in the regulation of the nervous system.

Vitamins and Minerals for the Nervous System

Why did we talk about vitamins and minerals when discussing sedatives? The fact is that they somehow regulate the work of the central nervous system, participating in many biochemical reactions. B vitamins and magnesium are recognized as the most important for the normal functioning of the nervous system.

For example, vitamin B6 is necessary for the synthesis of gamma-aminobutyric acid – the most important “calming” substance in the central nervous system, as well as serotonin – the “hormone of happiness”. The latter regulates the exchange of norepinephrine, which is responsible for rapid adaptation to stress (“the hormone of predators”), and dopamine, the “hormone of determination and joy”. In addition, vitamin B6 is necessary for the full assimilation of magnesium, a mineral that is extremely important for the adequate functioning of the nervous system.

Folic acid , or vitamin B9, is also involved in the synthesis of serotonin. It also regulates the division and growth of all cells in the body, including nerve cells, which, as we now know, are still restored. With a lack of folic acid, apathy, depression, insomnia, irritability often appear.

Of the trace elements for the central nervous system, magnesium is especially important. It is required by the body for the synthesis of all types of neurotransmitters – glycine, serotonin, dopamine and others – to regulate the sleep-wake cycle by increasing the synthesis of melatonin.In addition, magnesium directly regulates the process of conducting a nerve impulse, and therefore, it is necessary for good sleep and maintaining a stable psycho-emotional state.

Meanwhile, under stress, in just ten minutes, such an amount of magnesium can be consumed, which in a normal state would be enough for the body for a day. Even with a varied, nutritious diet, it is difficult to compensate for such losses solely from food. Therefore, under the influence of stress, magnesium deficiency sooner or later appears.Its symptoms are often considered manifestations of a stressful state, and these are:

• increased irritability;
• tearfulness;
• emotional instability; 90,044 90,043 sleep disorders;
• decreased concentration of attention; 90 044
• memory violations;
• Constant fatigue and feeling of “weakness”.

Indeed, the indicated manifestations are caused by stress, but still not by stress itself, but by an increased consumption of magnesium (which is due to prolonged psycho-emotional stress) and, as a result, its deficiency.If the lack of magnesium is not replenished in a timely manner, then short-term emotional disturbances can develop into a full-fledged picture of anxiety or depressive disorder. Therefore, in chronic stress, anxiety and depression, magnesium preparations are often prescribed in combination with vitamins of group B.

Natural sedatives: principle of action

Most plants contain complex complexes of active ingredients with a wide spectrum of action. Here are some popular natural remedies for calming.

• Valerian. The main active ingredient in this plant is isovaleric acid. But, besides her, valerian contains several dozen active components that enhance each other’s action, causing sedative, anxiolytic and hypnotic properties of this plant, as well as the ability to slow down the heart rate and dilate the coronary vessels.
  Valerian’s sedation is slow to develop when taken regularly over two to four weeks. Therefore, using it as an emergency stress reliever is completely pointless.
• Motherwort . Its main active substances are flavonoids, triterpenes, tannins. The plant has a sedative effect when taken regularly. Motherwort is especially useful for people with hypertension, since it has the ability to gently lower blood pressure, reduce tachycardia. It has antioxidant and cardioprotective properties [2]. The action of motherwort develops slowly, so regular intake is required in courses lasting at least two weeks. Like valerian, motherwort has a sedative effect and is unable to protect nerve cells from the damaging effects of stress and restore their full function.
• Passionflower. Has been used to treat insomnia since the 14th century. According to modern data, the alkaloid passionflower is responsible for the sedative effect of this plant. Another alkaloid – harman – has the ability to suppress the activity of the enzyme monoamine oxidase, that is, to act like modern prescription antidepressants. Studies have shown that the anti-anxiety effect of passionflower (the second name for passionflower) is comparable to that of prescription anxiolytics [3]. The flavonoids of the plant have a sedative, hypnotic and anxiolytic effect.In addition, passionflower has antispasmodic, hypotensive, cardiotonic and coronary dilatory properties. Unlike valerian and motherwort, passionflower acts quickly – from the first application.
• Hops. Hop essential oil contains up to 224 components, which provide a wide variety of effects – up to antibacterial and antifungal. As for the sedative properties of hops, this is the merit of monoterpenoids and sesquiterpenoids, which have anti-anxiety, antidepressant and stress-protective effects.In addition, there is evidence that hops stimulate cognitive functions – the ability to perceive and process information [4].

One component vs complex: which is better?

People have always preferred to use herbal remedies in complexes or collections. This trend continues even now, only in a modern combined drug not roots and herbs are collected, but standardized extracts, that is, extracts from plants, in which the content of the active substance is precisely verified.In addition, modern remedies can combine not only herbal ingredients, but also vitamins and minerals. All components enhance the properties of each other in such a way that the combination is more effective than the substances included in it separately, because they not only have a sedative effect, but also help the body restore the production and transmission of its own neurotransmitters (serotonin, dopamine, and others) and for a long time to strengthen nerves.

Probably, combined preparations should be avoided only if there is a tendency to allergic reactions: if the agent causes an allergy, it will be extremely difficult to understand which component in its composition led to such a reaction.

So stress is an integral part of modern life. Chronic stress increases the likelihood of cardiovascular diseases and disturbs the psycho-emotional balance. In order to prevent the development of serious emotional disorders that require medical intervention, it will be wise to support the body with herbal sedatives, as well as vitamins and minerals necessary for the adequate functioning of the nervous system.

Articles of the Classic Pharmacy Chain – Classic Pharmacy

21.09.2017

“All diseases are from the nerves” – said doctors in the middle of the XX century. However, the 21st century has come, and in this regard, nothing has changed. The pace of life is still accelerating, the demands are getting higher, and the fatigue is more and more. Tips on normalizing rest and sleep, improving nutrition and avoiding stressful situations help, but they need to take medications that help the exhausted nervous system to restore tone and return to normal.

It is gratifying that modern pharmacology does not stand still and regularly supplies new and more advanced sedatives to the drug market. Their effect on the body manifests itself much faster, they have fewer contraindications and do not cause side effects, which were “famous” for the drugs of past generations. In our selection, the experts of the “Classic” pharmacy will tell you which sedatives are considered the best today.

1. Phytosedan (Soothing collection No. 2).

This anti-anxiety drug is one of the few all-natural stress management drugs. At the same time, the absence of synthetic components does not at all prevent him from exerting a powerful sedative effect on the body, and all thanks to an amazing combination of medicinal herbs such as oregano and thyme, valerian, sweet clover and licorice root.
As practice shows, Phytosedan perfectly eliminates sleep problems and prevents the negative effects of stress, if it has not yet become chronic.

In addition, the sedative collection number 2 does not harm the body, which means that it can be used even during pregnancy and even children. The same applies to side effects. For example, Phytosedan does not cause drowsiness, and therefore doctors recommend drinking it in the afternoon, brewing one filter bag at a time, and drinking it like tea. Moreover, you can take the remedy even in the morning or at lunchtime, without fear of the appearance of a sleepy or lethargic state. With all this, Fitosedan is an affordable drug, the price of which will pleasantly surprise you.

2. Persen.

Persen is another herbal preparation that combines valerian extract with lemon balm and peppermint. In this combination, the substances from these herbs are able to have a mild, relaxing and calming effect on the body.
The drug Persen perfectly copes with neurotic conditions and unpleasant symptoms of stress, it is effective as a remedy to relieve anxiety and depression, and besides, it bears the proud title of “The best natural sleeping pills.”Moreover, experts often prescribe this medication for the prevention of psychosomatic disorders.

Separately, we will say that Persen is completely non-addictive and does not reduce concentration of attention, so that it can be taken by people engaged in activities that require increased concentration of attention. If we talk about the shortcomings of the drug, then this should include individual intolerance and hypersensitivity to Persen’s components. Persen is not prescribed for children under three years of age due to the lack of studies confirming the safety of taking the drug at this age.

3. Tenoten.

This medicinal product belongs to the homeopathic remedies, the effect on the body of which is still debated today. The fact is that the active substance of the drug is present in this medication in extremely small doses, and, according to some scientists, does not have a positive effect on the nerves.
Nevertheless, numerous studies and reviews prove that the drug perfectly helps people who are in a state of prolonged stress, those who suffer from neuroses and are faced with autonomic and psychosomatic disorders.

In addition, Tenoten improves memory and increases the body’s resistance to stress.
The undoubted advantage of the drug is that due to the minimum doses of the drug, Tenoten does not cause side effects. And the list of its contraindications includes only children under 3 years of age, pregnancy and lactase deficiency.

4. Deprim

This sedative is usually called “The most natural antidepressant”, and all because its active ingredient is the plant St. John’s wort, or rather its extract.For the first time, scientists became interested in the antidepressant effect of this medicinal plant in the mid-80s of the last century, and the opinions of American and European researchers diverged polarly. The Americans considered that St. John’s wort is not able to effectively affect the central nervous system, while European scientists have proved that in the fight against depressive standing, St. John’s wort extract is in no way inferior, and in many respects even surpasses traditional antidepressants.

Today, Deprim is often prescribed to combat depression (mild to moderate), in case of decreased mood, anxiety (especially during menopause), as well as with increased sensitivity to weather changes.True, you can buy medicine only with a doctor’s prescription, and its use is contraindicated for children under 6 years old. In addition, it must be remembered that this medicine increases photosensitivity, which means that fans of a beautiful sun tan or visiting a solarium should refuse treatment with Deprim. And one more thing – you should not combine the intake of this medication with another antidepressant, so as not to cause an overdose.

5. Afobazole

The drug Afobazol is rightfully called one of the best anxiolytics and tranquilizers of our time.This tool is the optimal combination of efficiency, security, and availability.
Judge for yourself, Afobazol perfectly calms the nerves and reduces anxiety, helps to eliminate insomnia and problems with falling asleep. In drug addiction practice, this drug is prescribed to persons who have decided to quit smoking or “quit” with alcohol. Afobazol in this case perfectly eliminates the signs of withdrawal symptoms. The medicine is also used in psychiatry, where, in combination with other drugs, it eliminates some psychosomatic disorders.

Here it is worth mentioning the main advantage of the sedative in question. The fact is that Afobazol is the only tranquilizer, the reception of which does not turn into addiction. Moreover, this remedy is combined with alcoholic beverages, which means that by taking the medicine, you will not attract too much attention to yourself at friendly parties and family celebrations.

At the same time, this medication is not prescribed to persons under the age of 18, pregnant women, nursing mothers, as well as people with lactose intolerance.

6. Herbion

This is another naturally occurring combination sedative that includes valerian root, peppermint, hop cones and lemon balm. Thanks to this combination of herbs, the drug has a calming effect on the central nervous system. First of all, this effect is provided by valerian root. Hop cones enhance its effect on the nervous system, while lemon balm and peppermint have a relaxing effect and give the preparation a pleasant taste.

The drug Herbion is recommended for people suffering from anxiety, those who need to cope with increased excitability, irritability, insomnia or constant stress.
The medicine is available in drops, and therefore, for most of the listed disorders, it is enough to take 20-30 drops a day so that unpleasant nervous disorders no longer bother you.

It is recommended to use Herbion for adults, but for children under twelve years of age, the medication is prescribed only after consultation with a specialist.In addition, it should be remembered that Gerbion drops are produced in alcohol, which means that they should be used with caution by persons driving a car and other means of increased danger.

7. Novo-passite

This Czech drug is called the best medication with anxiolytic (anti-anxiety) action. Initially, Novo-Passit caused a lot of doubts as a sedative, because the active component of this drug is the substance guaifenesin, developed by scientists in 2012 to combat cough.However, later it turned out that this plant substance, extracted from the bark of the guaiac tree, affects not only the cough center, but also the central nervous system, relieving a person from anxiety and perfectly calming “swayed” nerves.

Today Novo-passit is used to combat such unpleasant conditions as irritability and anxiety, distraction, fear, and increased excitability. It is often prescribed to women to relieve symptoms during menopause. Moreover, in combination with other medicines, Novo-Passit is used to combat allergies.Experts note the speed of the drug. Its beneficial effect on the body can be felt within 30 minutes, which makes Novo-passit indispensable in the case of neuroses and reactive psychoses. However, every person taking this remedy should be aware of the possible side effects such as nausea, vomiting, or dizziness.

In addition, Novo-Passit reduces the reaction time and weakens attention, which limits the category of people who can take this drug. Children under 12 years of age are also not prescribed this sedative.

8. Phenibut

The drug Phenibut is one of the best representatives of modern nootropic drugs, i.e. drugs that activate the brain and improve mental processes. At the same time, Phenibut is a universal remedy with traquilizing (calming and relieving anxiety) effect.
Due to such a diverse effect on the brain and, in particular, on the nervous system, Phenibut is prescribed in case of difficulty falling asleep, constant fear, anxiety and other neurotic conditions.

Neurologists use this remedy to treat dizziness and tension headaches, in the case of motion sickness (motion sickness) and Meniere’s disease. In combination with other medicines, Phenibut is also prescribed for children.

Let’s say about the negative effects on the body. Doctors do not recommend taking the medication for a long time, since in this case it can harm the liver.

9. Pantogam

This is another representative of nootropic drugs that protects the brain from oxygen starvation, increases mental and physical performance.At the same time, the medication has a moderate sedative effect on the body, which makes it possible to use it in neurotic conditions and in the treatment of various addictions.

Interest in Pantogam is growing from year to year also because against the background of treatment of serious diseases such as schizophrenia, epilepsy or Parkinson’s disease, this drug helps to cope with nervous disorders, sleep disturbances and other consequences of stress. Moreover, it is widely used in pediatrics, improving children’s memory and normalizing the child’s sleep.

Pantogam is prescribed in the complex treatment of childhood epilepsy, as well as with mental retardation in babies. Psychomotor agitation in children is also the reason for the appointment of this drug.
The advantages of Pantogam include the fact that in case of side effects, it is enough to just reduce the dosage of the medicine, and the unpleasant condition will immediately go away. However, among its side effects are drowsiness and lethargy, and in case of an overdose, a person develops lethargy.In addition, the contraindication of the drug is pregnancy (I trimester), allergic reactions and kidney pathology.

10. Glycine

If we talk about the means tested over the years, which have long proven their effective effect on the nervous system, then the first among them is Glycine. Today this remedy is in demand, as before, and doctors proudly call it the best sedative for children.
This medicine, which improves metabolic processes in the brain, has been helping people for decades to cope with increased emotional stress, aggressiveness and conflict.

Glycine perfectly improves mood, relieves anxiety and improves sleep. The medication in question helps to cope with withdrawal symptoms and the manifestations of menopause in adults, and at the same time is suitable for children over three years old who suffer from increased excitability and do not sleep well at night.

A huge advantage of this universal drug is that it has no contraindications (with the exception of individual intolerance), as well as the low price, which makes Glycine available to all categories of citizens.

In this article you have reviewed the top 10 best sedatives for the nervous system, which means that in case of nervous disorders it will be much easier for you to choose the right medicine. However, do not forget to consult a doctor before using it.
Take care of yourself!

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