Natural Remedies to Treat Anxiety
While anxiety is normal and often goes away after an event, when it becomes chronic it can become disruptive. If you are anxious all day long and it is hindering your ability to live, seek help from a mental health professional.
Natural methods can be used to complement treatment options, such as therapy and medication. These include herbal teas, supplements, and other dietary changes.
Zinc
Zinc is a mineral that has been proven to be effective in reducing anxiety. It is thought to work by regulating neurotransmitters such as GABA and serotonin and increasing stress resistance. It also reduces inflammation, which is a reason for anxiety. It is available as a diet supplement and is found in oysters as well as other foods like poultry, red meat and whole grains.
It is important to remember that supplements aren't regulated in the fullest sense and don't always have a good track record. Supplements can also interact with specific medications, which can cause adverse side effects. Therefore, consult your physician prior to taking any diet supplements.
Some natural remedies that can be used in conjunction with prescription medications include magnesium, Omega-3 fatty acids (fish oil) L-theanine, chamomile, and. These natural remedies can help ease anxiety symptoms, but they don't treat the root cause of anxiety.
If you suffer from anxiety, you need to consult an expert in mental health. They'll be able to assess your condition and give you an accurate diagnosis as well as determine a treatment plan that will suit your requirements.
Natural remedies are ideal for those who wish to manage their anxiety without the side effects of traditional medications. They aren't a substitute for therapy, but they can help reduce anxiety and improve quality of life.
A healthy diet and exercise are the best ways to reduce anxiety. Herbal teas can also help particularly those that do not contain caffeine, which can trigger anxiety in certain people. Try lavender tea, chamomile tea, and lemon balm. These teas can be an energizing, tranquil alternative to coffee. Consult a registered dietitan If you are concerned about the effects of your diet on your mental health. They can suggest dietary changes or provide nutritional advice. They can also offer suggestions on herbal and vitamin supplements. St John's wort along with passionflower, kava, and valerian are a few herbs that have been recommended to ease anxiety, however more research is needed. Herbal remedies may interfere with prescription medications, so beware.
Omega-3 Fatty Acids
Natural remedies can help to reduce your anxiety levels if you're an ongoing worry-maker. They can be utilized in conjunction with more conventional methods of treatment including psychotherapy or prescription medication. If you're experiencing heightened anxiety and it's interfering with your day-to-day life consult your physician about the best treatment for you.
According to a recent JAMA Network Open meta-analysis, omega-3 fats found in fish oil as well as some vegetable oils appear to reduce anxiety symptoms. The study analyzed data from 19 studies that evaluated omega-3 supplements against placebo. Anxiety symptoms can include trembling and muscle tightness. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acids, may help regulate hormones and chemical messengers in the brain.
Ayurvedic herb ashwagandha (Withania somnifera) is another natural remedy that could aid in relieving stress and anxiety. A few studies suggest it may lower the levels of cortisol, which is an adrenaline-like hormone, and improve sleep. Further research is required.
Inhaling essential oils from certain essential oils can reduce anxiety and help you sleep better. Lavender oil is known to relax muscles and increase peace. Try eucalyptus, chamomile or ylang-ylang. Essential oils should be dilute prior to use and sprayed on the wrists or neck to inhale when feeling anxious.
Regular exercise can be an effective natural cure for anxiety, helping to decrease stress and increase feel-good chemicals, such as endorphins. It also helps to stabilize blood sugar. If you are struggling to motivate yourself to exercise deep breathing exercises can help. They can also reduce tension.
It is important to keep in mind that natural treatments are not an alternative to professional treatment. There are a variety of prescription medications available to treat anxiety disorders. treatment for anxiety attacks may work well in combination with psychotherapy and psychosocial interventions, such as cognitive behavior therapy. Consult your physician when you have severe or chronic anxiety.
Herbal Teas
Many herbal teas can help alleviate anxiety and stress. These include chamomile as well as valerian. Green tea is also a good option, since it is high in antioxidants that reduce inflammation and protect against cell damage.
Consult your doctor prior to taking any supplements. Certain supplements can interact negatively with prescription drugs, so you should avoid these if you are already in danger.
Numerous studies have shown that nutritional and herbal supplements can treat anxiety symptoms and disorders without the negative side effects that are associated with prescription drugs. St. John's wort and other nutrients, such as magnesium, kava, and omega-3 fatty acids, are used to combat anxiety. Other supplements like 5-HTP, inositol and Melatonin have shown promise in small studies, however larger, more thorough studies are required.
Certain essential oils can help reduce anxiety and promote relaxation, but they should only be used under a physician's care. They are usually inhaled or applied to skin but you can create a relaxing aromatherapy oil. Essential oils, such as chamomile, lavender and bergamot, are known to have calming effects. Lavender oil (LEO) contains chemicals called Terpenes, which affect chemical receptors in the brain and decrease depression and anxiety symptoms. A 2017 review of the scientific literature found that LEO could be an effective short-term treatment for anxiety and depression.
Some of these remedies can be found in the kitchen. For example, you can make dietary changes or take herbal supplements. Consuming foods that are rich in nutrients, such as whole grains and proteins as well as fruits, vegetables, and healthy fats, can help to regulate mood-regulating neurons. You can increase your omega-3 fats by adding more fish and chia seeds to your diet. Meditation and other techniques for relaxation like belly breathing to activate the vagus nerve can help ease anxiety.
Anxiety is a natural part of life, but it can become problematic when it becomes a hindrance with your daily activities. The symptoms of sweating, racing heart and difficulty breathing can affect your life quality. If your anxiety is chronic and hindering you from living your best life, it's time to speak with a mental healthcare professional. There are many prescription medications that can treat anxiety symptoms. Psychotherapy, like cognitive behavioral therapy (CBT), is also effective.
Exercise
Anxiety can affect everyone. It can range from the brief anxiety that people experience prior to menstrual cycle or surgery and the omnipresent feelings that are an indication of anxiety disorder. While it's normal to experience anxiety from time to time and to a certain degree, it shouldn't be a constant experience. It can have devastating consequences if not dealt with.
Exercise is one of the most effective natural remedies to lower anxiety. Exercise stimulates the release of endorphins, which are part the 'happy-hormones which reduce stress. While research is limited but it has been discovered that moderate to high intensity exercise can help reduce anxiety symptoms and that the incorporation of these into your daily routine could have long-term positive effects.
There are numerous ways to incorporate exercise into your daily routine, such as cycling, swimming and running as well as a variety of yoga classes that blend gentle movements with mindfulness techniques. You can also try breathing exercises, such as 4-7-8 breathing, which helps to reduce hyperventilation and counteracts the effects of a stressed body. Other exercises that work include focusing on a pleasant thought, imagining happy locations or using a relaxation program.
In addition to physical exercise, consuming nutrient rich foods can help to reduce anxiety. This is because they support the optimal functioning of the brain and balance mood-regulating neurotransmitters. Dr. Modlin-Tucker recommends eating whole grains proteins, fruits, vegetables and healthy fats (like omega-3 acid fatty acids). She also suggests drinking plenty of all day long to prevent dehydration which can cause anxiety.
Herbal supplements can also aid in helping to reduce anxiety. Some herbs, such as valerian and ashwagandha, are able to lower cortisol levels, a stress hormone that can trigger anxiety. Other herbs, such as lavender or chamomile, can induce relaxation. It's best to consult with an expert in mental health before taking any herbal supplements.
Anxiety is a normal feeling that can be addressed with a combination dietary changes, natural supplementation and relaxation techniques. If you're experiencing chronic anxiety and you aren't able to control it look into therapy as a possible option. BetterHelp can connect you with licensed therapists who will help you find the right treatment for your anxiety and underlying issues. Get started with a free online assessment today!
