Natural Remedies to Treat Anxiety
While anxiety is common and usually subsides after a trigger occurs but it can be disruptive if it is chronic. If you are constantly anxious on days and it is affecting your daily life you should consider contacting an expert in mental health for help.
Natural methods can be employed to complement the treatment of first line like therapy and medication. These include herbal teas, supplements and other changes to your diet.
Zinc
Zinc has been proven to decrease anxiety. It's believed to assist in controlling neurotransmitters, such as GABA and serotonin, and increasing stress resilience. It could also reduce inflammation, a factor that can lead to anxiety. It's available in nutritional supplements and can be found in oysters as well as red meat poultry whole grains dairy, legumes, cooked greens, mushrooms and Brewer's yeast.
It's important to keep in mind that supplements aren't regulated in the fullest sense and do not always have a great track record. Additionally, anxiety treatment herbal may interact with certain medications and cause adverse negative effects. Talk to your doctor about supplements for your diet before you begin taking them.
Magnesium, Omega-3 fatty acids (fish oil), L'theanine and Chamomile are all natural remedies you can use in conjunction with prescription medications. These natural remedies may help ease anxiety symptoms, but they don't treat the root causes.
It is essential to consult an expert in mental health in case you suffer from anxiety. They will be able to diagnose the problem and prescribe an appropriate treatment plan to meet your requirements.
Natural treatments are great for those who want to control their anxiety without the side effects of traditional medication. They're not a substitute for therapy however they can reduce anxiety and improve your quality of life.
Exercise and a healthy diet are the best ways to reduce anxiety. Herbal teas can be helpful too particularly those that don't contain caffeine, which can cause anxiety in certain people. Try lavender, chamomile or lemon balm teas. These teas are a soothing and tranquil alternative to coffee. Talk to a registered dietitian If you are concerned about the effect of your diet on your mental health. They can offer nutritional advice or suggest diet changes. They can also give you advice on herbal and vitamin supplements. St John's wort as well as passionflower, kava and valerian are some herbs that have been recommended to alleviate anxiety, but more research is needed. However, you must be cautious with herbs as they may interfere with prescribed medications.
Omega-3 Fatty Acids
If you're a frequent worrier, natural remedies might help to ease your anxiety. They can be utilized in conjunction with more conventional treatments like psychotherapy or prescription medication. Speak to your doctor when you're experiencing anxiety that is interfering with your daily routine.
According to an article in the JAMA Network Open meta-analysis, omega-3 fats found in fish oil as well as some vegetable oils may help to ease anxiety symptoms. The study examined information from 19 studies that compared the effects of omega-3 supplements versus placebo. Anxiety symptoms include trembling, and muscle tightness. The omega-3 fatty acid, eicosapentaenoic acid (EPA) can aid in the regulation of different hormones and chemical messengers in the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera) is a different natural remedy that may help to relieve stress and anxiety. There is evidence that suggests it could reduce levels of cortisol (an hormone that is similar to adrenaline) and enhance sleep. However, more research is needed.
Inhaling the scent of essential oils could also help to relieve anxiety and improve sleep quality. Lavender oil has been shown to relax muscles and promote calmness. Try the chamomile oil, eucalyptus or ylang-ylang. Essential oils should be diluted before use and can be applied to the neck or wrists to inhale if you are feeling anxious.
Regular exercise is a good natural remedy for anxiety, assisting to reduce stress and increase the feeling-good chemicals like endorphins. It also helps stabilize blood sugar. If you're struggling to find motivation to exercise, taking a few minutes of slow breathing exercises can make a difference and help ease the feeling of tension.
It is crucial to keep in mind that natural remedies are not an alternative to professional treatment. There are a variety of prescription medications available to treat anxiety disorders and may work well when combined with psychotherapy or psychosocial treatments like cognitive behavioral therapy. Talk to your doctor if you suffer from chronic or severe anxiety.
Herbal Teas
Many herbal teas can alleviate anxiety and stress. These include chamomile as well as valerian. Green tea is a great choice, as it is high in antioxidants, which can help reduce inflammation and protect cells.
Consult your physician before taking any supplements. Certain supplements can affect prescription drugs negatively, so you should avoid these if you are already in danger.
In a variety of studies, nutritional and herbal supplements have been proven to be effective in treating anxiety disorders and symptoms without the side effects that are associated with prescription medications. St. John's wort and other nutrients, like kava, magnesium, and omega-3 fatty acid, are used to combat anxiety. Other supplements such as 5-HTP, inositol and melatonin have proven promising in small studies, however larger, higher quality studies are required.
Certain essential oils can reduce anxiety and help relax, but they should only be used under a physician's care. They are typically inhaled or applied to the skin, but you can also use them to make a calming aromatherapy oil. Essential oils, such as chamomile, lavender and bergamot are known to have relaxing effects. Lavender oil contains chemicals called Terpenes, which can alter the brain's chemical receptors to help reduce depression and anxiety symptoms. A review of the research findings found LEO to be a successful short term treatment for anxiety and depression disorders.
Some of these remedies are available in the kitchen. For example you can alter your diet or take herbal supplements. Foods that are high in nutrients, such as whole grains and proteins and fruits, vegetables and healthy fats, can aid in balancing the brain's mood-regulating neurons. You can get more omega-3 fats by including more fish and chia seed to your diet. Relaxation and meditation techniques such as belly breathing, which activates the vagus nerve, can help ease anxiety.
Anxiety is a normal part to life, but when it interferes in your everyday activities, it can become an issue. The symptoms of sweating, racing heart and breathing problems can affect your daily life. If you're experiencing constant anxiety that is preventing you from living a fulfilled life, it could be time to consult an expert in mental health. There are a variety of prescription medications available to treat symptoms of anxiety, and psychotherapy like cognitive behavioral therapy (CBT) can work well in conjunction with them.
Exercise
Anxiety is a common occurrence that can affect anyone, from the temporary anxiety people experience before surgery or menstruation to the pervasive and uncontrollable anxiety that is characteristic of anxiety disorders. While it's normal to feel anxious from time to time but it shouldn't be a routine occurrence and can have debilitating consequences if it's not addressed.
One of the most effective natural remedies for anxiety is to exercise. Moving stimulates the production of our wonderful friends, endorphins. They are part of the 'happy hormones' and help reduce feelings of stress. Although research is limited however, moderate to high intensity exercise can help reduce anxiety symptoms.
There are many ways to incorporate exercise into your daily routine, including swimming, running and cycling as well as a variety of yoga classes that blend gentle movements with mindfulness techniques. You can also practice breathing exercises, such as 4-7-8 breaths, which aid in reducing hyperventilation. This can help reduce the effects of a tight body. Other beneficial activities include focusing on a pleasant image, or imagining a relaxing space or using a relaxation app.
Aside from physical movement eating foods that are rich in nutrients can also help lower anxiety by promoting optimal brain function and balance mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein along with vegetables, fruits, and healthy fats like omega-3 fatty acids. She also suggests drinking water throughout the day to avoid dehydration, which can trigger anxiety.
Herbal supplements can help in reducing anxiety. Certain herbs, like valerian and ashwagandha, are able to reduce cortisol levels, which is a stress hormone that can cause anxiety. Other herbs, such as lavender or chamomile, may help to relax. However, before taking any herbal supplements it is advised to consult with a qualified mental health professional.
Experiencing anxiety is normal and can be treated with a combination of dietary changes, natural supplements and relaxation techniques. If you're experiencing chronic anxiety and are unable to get it under control despite your best efforts, therapy could be an option. BetterHelp connects you with licensed therapists who can help to find the best solution for your particular anxiety and the underlying issues. Start with a no-cost online assessment today!