Does Mindfulness Meditation Reduce Anxiety?

Anxiety and worrying are something that is wired into our brains. It was necessary for our ancestors to stay safe and alive. In the modern world, though, we no longer need this flight or fight response that produces anxiety. Still, so many of us have anxiety that seems to be on overdrive. Anxiety disorder affects nearly 40 million people in the United States.

Therapy and medications are┬ápopular treatment for anxiety. However, therapy can be expensive and time-consuming. And medications have side effects that are unwanted, and they don’t work for everyone. Even if you find herbs that work for you, you may find that you need additional treatment for anxiety.

One solution you might want to try is mindfulness meditation. Mindfulness meditation is one of many types of meditation, and studies have shown that it is effective for reducing anxiety. It is the most popular style of meditation for beginners because it’s effective and easy, and it doesn’t require special knowledge or training.

Mindfulness meditation can help you to relax and become calmer. But it actually does more than just that. It actually changes the structure of your brain. It can rewrite the way that your brain responds to stress, which is definitely going to be something that you will find to be beneficial.

You don’t have to spend a lot of time on meditation every day. 5 – 10 minutes a day will still be helpful. You can use a regular breathing mindfulness meditation, you can find a guided meditation on the internet, or you can play some relaxing music while you do a breathing meditation.

You’ll want to sit quietly and close your eyes. Breathe normally, and start to notice yourself breathing in and out. Finding a mantra like “I am, God is” or “breathe in, breathe out” can keep you from thinking other thoughts. If you do notice yourself having random thoughts, don’t feel bad. Just say “that is a thought” and bring your attention back to the breath.

Mindfulness meditation is a great technique, and it can be used to help many different conditions. If you want to see how it can reduce anxiety for you, why not give it a try? What do you have to lose?

5 Herbs that Help Anxiety and Panic Disorder

For those of us who suffer from anxiety or panic attacks, we may want to try some other options when we need help aside from benzodiazepines. If we go see our psychiatrist, he is likely just going to give us a prescription for some Xanax and be done with it. But what if you don’t want to use prescription drugs? There are several herbal remedies that you can try.

1. Ginkgo Biloba

This herb is typically used in elderly patients because it enhances memory, but it also has other uses. And one of them is combatting anxiety. In a recent study, one group who were given ginkgo biloba and another group who were given benzodiazepines. The results showed that the two groups had roughly the same benefits.

2. Ashwagandha

In Ayurvedic medicine, ashwagandha is a popular herb. It is proven to relieve anxiety and protect the nervous system. There have been many studies that have confirmed this. In addition, other studies have shown that the herb is a great immune-system booster, and it also has anti-aging effects.

3. Brahmi

This is another herb that has been used in Ayurveda for centuries. It has been used for cognitive function and to treat anxiety. Brahmi improves the impulse transmission between the nerve cells that are in the brain, and it also is said to improve concentration and focus. It also increases the serotonin levels in the brain, which is how it is able to reduce anxiety.

4. Passionflower

Passionflower is native to the Southern United States, and it has been utilized for hundreds of years as a sedative. Passionflower is an herb that has been used for anxiety and shown similar results as benzodiazepines. It produces a calming effect in the brain by increasing levels of neurotransmitter GABA, and it is milder than many other herbs that are used for anxiety. It is safe to use along with other anxiety combating herbs.

5. L-Theanine
An amino acid that can be found in green tea, L-Theanine has been shown to reduce anxiety and improve mood. Buddhists have used this remedy for hundreds of years. They say it helps them to calmly meditate for hours.

There are many different solutions for anxiety other than Xanax or Valium. You just have to be open minded and give them a try. You will likely see results similar to those produced from prescription medications, as many studies have proven.