Home remedies for anxiety are a great option for those suffering from excessive stress, but they can also be used by people diagnosed with generalized anxiety disorder, as they are a completely natural way to alleviate symptoms, such as difficulty relaxing or insomnia. .
These home remedies contain substances with calming, sedative and relaxing properties, which improve sleep quality and help combat anxiety and stress.
However, the use of these remedies should never replace the treatment indicated by the doctor, nor the carrying out of psychotherapy sessions, especially in the case of anxiety, and should only be a complementary treatment to help control anxiety for longer.
Main options
Some home remedy options for anxiety are:
1. Coffee-coffee
Kava-kava is a medicinal plant, known scientifically as Piper methysticumwhich contains kavalactones, natural substances that have demonstrated an action similar to benzodiazepines, which are one of the main types of medicine used in the medical treatment of anxiety.
According to some studies, kavalactones appear to facilitate the action of GABA, a neurotransmitter that decreases the action of the central nervous system, helping the person to relax. In addition, kava-kava also appears to contain other active constituents, which act in some specific regions of the brain, especially the amygdala and hippocampus, reducing anxiety symptoms.
Although one of the most common ways to consume kava-kava is through tea from its roots, a better option is to take a kava-kava supplement, which can be purchased in health food stores, as it is easier to control the amount of kava. active substance that is being ingested. In supplement form, it is recommended to take 50 to 70 mg of purified extract, 3 times a day, or in agreement with your doctor or herbalist.
Ingredients:
- 2 tablespoons of kava-kava root;
- 300 mL of water.
Preparation mode:
Boil the kava-kava root with water for 10 to 15 minutes. Then let it cool and strain. Drink 2 to 3 times a day.
2. Valerian
Valerian is an excellent option for people who are suffering from anxiety due to insomnia or sleepless nights. This happens because valerian contains valeric acid in its composition, a component that acts on the cells of the nervous system and has a calming effect, in addition to helping to regularize the sleep cycle.
According to some studies, this plant may not be as effective in generalized anxiety, as it mainly helps regulate sleep.
Valerian is almost always consumed in the form of tea, however, it can also be consumed as a supplement. In this case, the ideal is to take 300 to 450 mg, 3 times a day, or as recommended by a doctor or herbalist.
Ingredients:
- 1 tablespoon of valerian root;
- 300 mL of boiling water.
Preparation mode:
Place the valerian root in boiling water and let it rest for 10 to 15 minutes, then strain and let it cool. Drink 30 to 45 minutes before bed.
Along with valerian root, you can also add a teaspoon of another calming herb, such as passionflower or lavender, for example.
3. Ashwagandha
Ashwagandha, also known as Indian ginseng, is another medicinal plant with a proven effect against anxiety disorders and chronic stress. This plant is widely used in India due to its adaptogenic action, which helps regulate the body’s stress, reducing the production of Cortisol, which is a hormone produced in periods of stress and which is harmful to the proper functioning of the body in increased quantities due to a long time.
In addition to its adaptogenic action, ashwagandha also has substances that act on the central nervous system in the same way as the neurotransmitter GABA, leaving the person more relaxed.
Ashwagandha can be consumed in tea form, however, the plant can also be found in supplement form. In the case of supplements, studies indicate that the dose should be between 125 and 300 mg, twice a day. The ideal is to always use the supplement under the guidance of a doctor or herbalist.
Ingredients:
- 1 tablespoon of ashwagandha powder;
- 1 cup of boiling water.
Preparation mode:
Add the ashwagandha powder to a cup of boiling water and cover for 10 to 15 minutes. Then strain the mixture, let it cool and drink 2 to 3 times a day.
4. Lemon balm
Lemon balm is a medicinal plant of the species Melissa officinalisrich in phenolic compounds and flavonoids, such as rosmarinic acid, with calming, sedative and relaxing properties, which improve sleep quality and help combat anxiety and stress.
This is because rosmarinic acid acts by increasing the activity of neurotransmitters in the brain, such as GABA, which contributes to the body’s feeling of relaxation, well-being and tranquility and a reduction in anxiety symptoms such as agitation and nervousness.
Some studies show that drinking lemon balm tea twice a day for 15 days improves sleep in people with insomnia and that the combination of lemon balm and valerian can help alleviate restlessness and sleep disorders. Furthermore, taking lemon balm in the form of capsules 300 to 600 mg of lemon balm three times a day reduces symptoms of anxiety.
Ingredients:
- 1 tablespoon of lemon balm leaves;
- 1 cup of boiling water.
Preparation mode:
Add the lemon balm leaves to the boiling water, cover and let it rest for a few minutes. Then, strain and drink 3 to 4 cups of this tea per day.
5. Chamomile
Chamomile is a medicinal plant of the species Matricaria recutitawhich has a proven effect of calming properties that help reduce the symptoms of anxiety, as it is rich in phenolic compounds, glycosides and essential oils, with calming and relaxing properties.
Some studies show that chamomile can help in the treatment of generalized anxiety disorder, depression, stress and hyperactivity thanks to its calming properties and its bioactive compounds. Furthermore, this medicinal plant has a type of flavonoid called apigenin, which acts on brain receptors and promotes a tranquilizing and sedative effect.
Chamomile can be consumed in the form of tea prepared with dried flowers or tea bags, and should be used under the guidance of a doctor or other healthcare professional who has experience with the use of medicinal plants.
Ingredients:
- 2 teaspoons of dried chamomile flowers.
- 250 mL of boiling water.
Preparation mode:
Add the dried chamomile flowers to a cup of boiling water, cover, let it rest for about 5 to 10 minutes and strain before drinking.
This tea can be drunk 3 times a day, and if necessary, it can be sweetened with a teaspoon of honey.
Additionally, chamomile tea can be prepared with other ingredients such as fennel, peppermint or dried catnip to increase its calming and antispasmodic effect. Check out other ways to prepare chamomile tea.
6. Lavender
Lavender, also known as lavender, is a medicinal plant with proven sedative, relaxing, calming and anxiolytic properties, which help improve anxiety, sleep quality and mood.
According to some studies, lavender has benefits for generalized anxiety disorder, restlessness and agitation. Furthermore, this medicinal plant has also been shown to improve sleep, insomnia and general well-being, reduce stress and combat depression.
Lavender can be used in the form of a tea prepared with the flowers, but it can also be used in the form of an essential oil in aromatherapy, adding 3 to 4 drops to an electric air freshener or placing it on the pillow or bed linen, to relax and improve the mood. sleep.
Ingredients:
- 1 tablespoon of lavender flowers;
- 1 cup of boiling water.
Preparation mode:
Add the lavender flowers to the cup of boiling water and let it rest for 5 to 10 minutes. Then strain, let cool and drink. This tea should be drunk up to 3 times a day, and is recommended after each main meal.
Care when using home remedies
The home remedies presented to treat anxiety symptoms contain active substances and, therefore, should always be used only with the guidance of a doctor or herbalist.
Furthermore, these remedies are contraindicated for pregnant women, breastfeeding women, children or people with any problem related to the immune system.
