Manage Anxiety and Depression Naturally – 15 Best Tips

When looking to treat anxiety without using drugs, one usually looks for which herb or supplement is likely to help.

My personal experience has also guided me towards this research and I want to share it here, wishing with all my heart to help you find serenity more naturally.

The management of stress, anxiety and characterized depression involves controlling episodes of sadness, restoring self-image to restore confidence, stimulating energy and desire to reduce memory loss and an healthy diet and lifestyle to quickly stop losing or gaining weight which seriously affects the balance and moods

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How to treat anxiety naturally?

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When a doctor diagnoses you with anxiety or depression, the paradox is that he thinks you have always been anxious or depressed.

To him it’s a natural state, you were born that way. Well, it’s genetic.

This approach suggests that there is nothing to be done, it is and it will never be otherwise. 

Of course, we cannot deny certain biological factors but this typical attitude of the doctors neglects the 20 other factors which generated anxiety and for which you have no responsibility.

And that anxiety is treatable.

Leave aside this unnecessary belief in a fate that you cannot change.

It is only a decoy if you decide to change your way of living and thinking.

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Are natural remedies effective in treating depression?

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Before giving you the conclusions of my research on anxiety and depression, I want to make it clear that I am not a physician and can in no case make a diagnosis.

I am only sharing my research and personal experiences.

I also want to stress that I am in no way opposed to medical treatment.

They are sometimes necessary but some patients also seek treatment combinations, combining allopathy and natural remedies to resolve psychological disorders.

And finally, it should be noted that a so-called natural treatment does not mean that it does not have side effects.

Some natural substances are also poisons, which do not detract from their natural origin.

A natural remedy that seems to work for one person may work differently for someone else.

We must not forget that we are all different and that to benefit from this or that substance, we must test ourselves to evaluate the efficiency.

I am convinced that herbs help in many areas of health but I hate when salespeople tout poorly valued merits, maybe not even proven, just to sell a product without offering any research.

If you do some research for yourself, you will find hundreds of supplements ranging from CBD oil to lavender essential oil but in fact, there is no scientific evidence that these products are effective.

So I am going to offer you here a list of herbs and supplements on which there is rigorous research.

The only reason these supplements are not offered by conventional medicine is that they have not benefited from randomized studies, conclusive double-blind trials on significant groups of potential patients.

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Too much caffeine side effects

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Caffeine is the most widely used psychoactive substance in the world.

Yet its effects on the brain and nervous system are catastrophic.

After drinking coffee, caffeine spreads into the blood within minutes and stops the production of adenosine.

Adenosine has a major role in energy metabolism, it soothes and regulates the heart, brain, blood circulation.

This is why people feel a boost of energy after a good cup of coffee.

But a single espresso can increase anxiety and disrupt sleep for 48 hours!

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What are herbal and natural remedies to help manage depression?

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• Depression vitamins to take
  

Most of the essential nutrients are provided by food and more particularly by fruits and vegetables.

Some people think that supplements are unnecessary when it comes to vitamins.

But that’s forgetting those who badly assimilate these vitamins, those who do not benefit from a sufficiently rich diet, or those who have health problems leading them to deficiency.

Vitamin A, B6, B1, C, and D deficiency can contribute to depression.

Of course, the best source of these vitamins is a diet rich in vegetables and fruits and eliminating processed foods but certain deficiencies are very present in the world as I already pointed out in this article on vitamin D

Vitamin D is associated with depressive states.

A lot of research shows that supplementation with vitamin B6 or B12 and D can have a very positive impact on anxiety.

Likewise, taking a multivitamin appears to alleviate generalized anxiety syndrome.

The advantage of vitamins is that they are safe, affordable, and have few side effects when they provide so much balance.

 

• Magnesium deficiency and anxiety
  

Magnesium is a natural essential element for many body functions.

Every cell in the body needs it for its daily routine and it is fuel for energy while regulating nerve cells. 

Magnesium is found in green vegetables, nuts, avocados, bananas.

Magnesium bisglycinate supplementation (#ad) is safe.

A randomized trial in adults with depression has shown that 440mg of magnesium per day improves mood just as much as an antidepressant.

 

• Zinc deficiency depression
  

Zinc is another natural element found in food such as oysters, wholemeal bread, red meat, eggs.

But studies are showing that panic attacks and generalized anxiety may be associated with zinc deficiency.

Again, zinc is a safe supplement (#ad), inexpensive with few side effects.

 

• Is Omega 3 good for depression and anxiety?
  

Omega 3 fatty acids are very important for the body and the brain.

However, studies on them are contradictory.

Some show a beneficial impact on depression while others seem to indicate a very moderate effect.

The conclusion that can be drawn is that some people seem to suffer from a deficiency and that an Omega 3 (#ad) contribution will be reserved for them.

It’s up to you to test.

 

• Kava or kava-kava 

Kava is a plant from the Western Pacific.

It has been the basis of a traditional relaxing drink for millennia.

Recently, kava (#ad) has gained the attention of researchers for its stress-reducing properties and its effectiveness in treating anxiety.

Numerous studies conducted on a large number of participants show a slight improvement in symptoms related to anxiety.

Note, however, that kava is metabolized by the liver and therefore its use should be considered in the short term.

 

• B8 Vitamin Inositol 

Inositol is another name for the B8 vitamin found naturally in the diet. We usually consume 1 gram per day in chocolate, dry fruits, dry vegetables, lentils…

However, some studies show that an intake of 8 to 12 grams per day gives impressive results without too many side effects.

Inositol is safe and appears to have a major impact on panic, agoraphobia, and depression.

Inositol Amazon (#ad)

 

• Passionflower for depression
  

There are over 500 species of passion flowers and it is in this family that we find the Passiflora incarnata.

Passiflora can help treat anxiety and insomnia.

Native Americans have long used passiflora to treat a variety of ailments ranging from burns to ear infections to liver problems.

In Europe, passiflora is used to combat nervousness and restlessness.

This herb is traditionally used for its calming effects, but it is less effective than valerian or kava.

Studies on it have very divergent results.

Some show positive effects on dental pain or used before surgery as a relaxing substance, it delivers more effectiveness than a placebo.

Others consider that its effect remains very moderate.

However, in 2010, three human trials were conducted and found passion flower (#ad) to be effective in treating anxiety.

 

• Valerian root 

We often present the valerian root (#ad) as a “natural valium” and this plant has been known for millennia to try to solve problems with insomnia.

Its side effects are rare and very moderate anyway.

 

• Chamomile and anxiety
  

Chamomile is well known to treat anxiety disorders.

It also has anti-inflammatory and anticancer properties.

As you know, inflammation and anxiety are intimately linked, which is why chamomile shows some effectiveness.

Note that Chamomile also has an anticoagulant effect and may trigger allergic reactions.

 

• Saffron for depression
  

Used since the dawn of time against cramps, depression, and asthma, 2 studies show that saffron has a positive impact on depression and anguish.

The first shows that saffron is more effective than a placebo, the second shows that saffron does better than an anti-depressant.

It is not without side effects and may cause dry mouth, restlessness, or drowsiness.

 

• L-lysine and L-arginine 

These essential amino acids have a real impact on brain neurotransmitters.

Researchers believe that L-lysine (#ad) significantly increases serotonin levels, which calms anxiety responses and lowers the stress hormone cortisol.

Studies show that the L-lysine L-Arginine (#ad) combination allowed its participants to better manage their stress compared to the placebo group.

A reduction in cortisol levels was also noted during this trial.

Both of these supplements are safe and have no noticeable side effects.

 

• Natural Gaba supplements
  

Gamma-aminobutyric acid (#ad) (Gaba) is an amino acid that also has an impact on brain neurotransmitters.

Naturally secreted, it acts on stress, anxiety, fear and may also prevent epilepsy.

In food, it is mainly found in fermented products such as kimchi, miso or tempeh, sauerkraut.

 

• L-theanine 

Again it is an amino acid that is found mainly in black or green tea leaves or mushrooms such as boletus.

5 randomized studies involving 104 participants show a significant reduction in anxiety in people subjected to situations of intense stress.

The noted effects of L-Theanine are a marked improvement in relaxation without drowsiness, a slowing of the heart rate.

Note, however, that the side effects detected are correlated with the level of caffeine.

If you want to test, I recommend the one I use and which fully satisfies me (#ad)

 

• St. John’s Wort for anxiety
  

St. John’s Wort (#ad) is well known to fight depression; numerous research confirm this.

Its effectiveness is on par with an allopathic anti-depressant.

It does not act directly on anxiety, but knowing that depression and anxiety are linked, we can expect very serious positive effects.

Its side effects are the same as those of popular antidepressants like Prozac.

Note that it can be the source of interactions with certain drugs, which is why it is prudent to talk to your doctor about it before using it.

 

• Probiotics and depression
  

Few know it but gut health is central to the production of serotonin, the hormone of happiness.

95% of serotonin is produced in the intestines and one of the best ways to improve bowel function is to increase probiotics in the gut by diet favoring fermented foods such as sauerkraut or yogurt or supplementing with complete probiotics (#ad).

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Anxiety and sport

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Getting active is even more effective than any medication prescribed for anxiety and depression.

Exercise changes brain chemistry and naturally trains the nervous system by alternating phases of excitation and relaxation.

The best advice you can give to someone with anxiety disorders is to exercise yourself a few times every day. 

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Can meditation fight stress?

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Learning to manage anxiety through relaxation is a real plus that should not be overlooked.

Managing your anxiety through meditation lets the brain know that you are safe and thus decreases the anxiety sensations.

Browse the videos available on the net, it’s a safe bet that you will find a soothing voice through sessions of free meditation.

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How to deal with anxiety?

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Fighting anxiety is a long, multi-disciplinary journey.

You have to accept to change your routine, modify your diet, get the vitamins, herbs, amino acids that bring relief, ensure a restful sleep, exercise so as not to get bogged down, try relaxation, meditation, learn to manage your emotions differently by accepting this fragility which is only identity.

Resources:

Magnesium for depression
Is zinc good for depression and anxiety
Is omega 3 good for depression and anxiety 
Is arginine linked to depression
L-Theanine to treat depression

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How to relieve stress and depression

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This article contains affiliate links echoing my recommendations.
I use Amazon’s Partner Program, an affiliate program designed to pay commissions through amazon.com links
This process does not affect my opinions in any way but each purchase helps this blog to live – Marie

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