Natural Remedies to Treat Anxiety
While anxiety is a normal thing and often disappears following an event, when it becomes chronic, it can cause disruption. If you feel anxious most days and it affects your life quality, consider reaching out to the mental health professional to seek help.
Natural methods can be used to complement treatment options including therapy and medications. These include herbal teas, supplements and other dietary changes.
Zinc
Zinc is a mineral that has proven to be effective in the reduction of anxiety. It's believed to function by regulating neurotransmitters like GABA and serotonin and increasing the resistance to stress. It also helps reduce inflammation, which may be a reason for anxiety. It's found in diet supplements and can be found in oysters, red meat poultry, whole grains legumes, dairy, cooked greens, mushrooms, and Brewer's yeast.
It is important to remember that supplements aren't regulated in the fullest sense and don't always have a good track record. Additionally, supplements could interact with certain medications and cause adverse negative side effects. Consult your physician about supplements for your diet before you start taking them.
Magnesium, Omega-3 fatty acids (fish oil), L'theanine and Chamomile are all natural remedies you can utilize in conjunction with prescription medication. These are all natural treatments that can ease some of the symptoms of anxiety but they do not address the fundamental causes of anxiety.
If you're suffering from anxiety, it's important to consult a mental health professional. They can assess your condition and provide you with a diagnosis, and determine a treatment plan that will meet your needs.
Natural treatments are excellent for those who want to reduce their anxiety without the adverse effects of traditional medication. They're not a substitute for therapy but they can help reduce anxiety and improve the quality of life.
A healthy diet and exercise are the best way to combat anxiety. Herbal teas are also helpful, especially those without caffeine, which can trigger anxiety in some people. Try chamomile tea, lavender tea and lemon balm. They are a relaxing, comforting alternative to coffee in the morning. If you are worried about the effects your diet has on your mental health, speak to an experienced dietitian. They can provide nutritional advice or suggest diet changes. They can also provide information on vitamins and herbal supplements. St John's Wort as well as passionflower and kava are some of the herbs that have been proven to be effective in reducing anxiety but more research is needed. Herbal remedies may interfere with prescribed medications, so you should be cautious.
Omega-3 Fatty Acids
If you're a chronic worryr natural remedies could help ease your anxiety. These can be used alongside more conventional treatments, such as psychotherapy or prescription medication. If you're struggling with heightened anxiety and it's disrupting your daily routine talk to your doctor about the best treatment for you.
According to a recent JAMA Network Open meta-analysis, omega-3 fatty acids found in fish oil and other vegetable oils may help to ease anxiety symptoms. The study examined data from 19 studies which compared omega-3 supplements to a placebo. Anxiety symptoms include tension in muscles, trembling, and difficulty concentrating. The omega-3 fatty acid eicosapentaenoic acid (EPA), may aid in the regulation of various hormones and chemical messengers in the brain.
Ayurvedic herb ashwagandha (Withania somnifera) is a different natural remedy that can aid in relieving stress and anxiety. A few studies suggest that it could reduce levels of cortisol (an hormone that is similar to adrenaline), and improve sleep. Further research is required.
Inhaling essential oils in the form of vapors can also reduce anxiety and improve sleep. Lavender oil is believed to relax muscles and encourage tranquility. Other oils to consider include eucalyptus, chamomile and ylang-ylang. Essential oils can be used to ease anxiety by spraying them on the neck and wrists.
Regular exercise can be an effective natural treatment for anxiety, helping to reduce stress and increase the feeling-good chemicals such as endorphins. In addition it helps maintain blood sugar levels. If you are struggling to find the motivation to exercise in the first place, taking a few minutes of slow breathing exercises can be beneficial and reduce your feelings of tension.
It is vital to keep in mind that natural remedies are not an alternative to professional treatment. There are many prescription drugs available to treat anxiety disorders. These medicines can work well in combination with psychotherapy and psychosocial treatments, like cognitive behavioral therapy. If you are struggling with chronic or severe anxiety, consult your doctor about the best options for you.
Herbal Teas
There are a variety of herbal teas that can aid in relieving anxiety and stress like chamomile lemon balm, and passionflower. Green tea is another good choice, as it is high in antioxidants, which can reduce inflammation and protect against cell damage.
Supplementation with vitamins and herbs can offer natural anxiety relief However, it's essential to talk to your doctor first. Some supplements can interfere with prescription medications, so you should avoid them if your health is already in danger.
In several studies, nutritional and herbal supplements have been proven to be effective in treating anxiety disorders and symptoms, without the negative side effects common with prescription medications. St. John's wort and other nutrients, like kava, magnesium, and omega-3 fatty acids, are used to combat anxiety. In small studies, 5-HTP, melatonin, and inositol have also shown promise. However, more studies of higher quality are needed.
Certain essential oils can help ease anxiety and promote relaxation, but should only be used in conjunction with an appointment with a doctor. You can combine them to create a relaxing aromatherapy oil. They are typically inhaled or applied to the skin. holistic anxiety treatment , bergamot and lavender essential oils are all known to possess calming properties. Lavender oil (LEO) contains chemical compounds known as Terpenes, which affect the brain's chemical receptors and decrease depression and anxiety symptoms. A 2017 review of scientific literature discovered LEO to be an effective short term treatment for depression and anxiety disorders.
You can also find a few of these remedies for natural health in the kitchen, such as incorporating dietary changes or taking herbal supplements. Foods that are high in nutrients, including whole grains and proteins and fruits, vegetables and healthy fats, can aid in balancing the mood-regulating neurons. Incorporating more fish and chia seeds into your diet will help you obtain more omega-3 fatty acids. Meditation and other techniques for relaxation like belly breathing to stimulate the vagus nerve, can aid in easing anxiety.
Anxiety is a normal part to life, but if it affects your daily activities, it becomes a problem. Signs of anxiety like a racing heart, sweating and difficulty breathing can be disruptive to your life quality. If your anxiety is chronic and preventing you from living your most fulfilling life is the time to talk to an expert in mental health. There are several prescription medications that can treat anxiety symptoms. Psychotherapy, such as cognitive behavioral therapy (CBT), can also be effective.
Exercise
Anxiety can affect everyone. It can range from the brief anxiety that people feel before menstrual cycle or surgery, to the pervasive symptoms that are an indication of anxiety disorder. While it's normal to experience anxiety from time to the point and to a certain extent, it shouldn't be a constant experience. It can cause debilitating consequences if it isn't addressed.
One of the best natural ways to combat anxiety is to exercise. Exercise stimulates the release of endorphins that are part of the 'happy hormones and help reduce stress. While research is limited but it has been discovered that moderate to high-intensity exercises can reduce anxiety symptoms and the incorporation of these into your daily routine can be beneficial over the long term.
There are plenty of ways to incorporate fitness into your daily routine like cycling, swimming and running as well as various yoga classes that combine gentle movement with mindfulness techniques. You can also practice breathing exercises like 4-7-8 breaths, which aid in reducing hyperventilation. This can help alleviate the effects of tight muscles. Other activities that are effective include focusing on an enjoyable idea, imagining a happy place or using a relaxation program.
Apart from physical exercise eating nutrient-rich food items can also reduce anxiety by promoting the brain's optimal function and balancing mood-regulating neurotransmitters. Dr. Modlin-Tucker suggests eating whole grains, protein, fruits, vegetables and healthy fats (like omega-3 fats). She also suggests drinking plenty of water all day long to prevent dehydration that can cause anxiety.
Herbal supplements can aid in relieving anxiety. Some herbs, such as valerian and ashwagandha can lower cortisol levels, a stress hormone that can trigger anxiety. Other herbs, such as lavender or chamomile, can cause relaxation. It is recommended to talk to an expert in mental health before taking any herbal supplements.
Anxiety is a normal emotion which can be dealt with through the combination of diet adjustments, natural supplements and relaxation techniques. However, if you're suffering from persistent anxiety and are unable to get it under control, consider therapy as another option. BetterHelp matches you with licensed therapists who can help to find the best solution for your particular anxiety and underlying issues. Get started with a complimentary online assessment today!