Natural Remedies to Treat Anxiety
Although anxiety is a common occurrence and usually subsides after a trigger occurs however, it can become disruptive if it is chronic. If you are anxious each day and it's impacting your daily life you should seek assistance from an expert in mental health.
Natural methods can be used to complement the first-line treatment like treatment and medication. These include herbal teas, supplements and other dietary changes.
Zinc
Zinc is a mineral that has proven to be effective in reducing anxiety. It's believed to work by regulating neurotransmitters like GABA and serotonin, and thereby increasing the resistance to stress. It may also reduce inflammation, a factor that can trigger anxiety. It is available as a diet supplement and can be 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. In addition, supplements can interact with certain medications and have adverse side effects. So, consult your physician prior to taking any dietary supplements.
Magnesium, Omega-3 fatty acids (fish oil) L'theanine, Chamomile and Magnesium are all natural remedies that you can utilize in conjunction with prescription medication. These are all natural remedies that can alleviate some of anxiety-related symptoms however they don't address the root causes of the disorder.
If you are suffering from anxiety, it's essential to seek out a mental health professional. They will be able to diagnose the problem, and prescribe the best treatment plan for your needs.
Natural remedies can be a great option for people who want to reduce their anxiety but don't want to suffer the side consequences that are associated with traditional medication. They don't replace therapy however they can reduce anxiety and improve the quality of your life.
The best way to treat anxiety naturally is to eat healthy and getting plenty of exercise. Herbal teas are also helpful, especially those without caffeine, which can cause anxiety in some people. Try lavender tea, chamomile tea, and lemon balm. These teas can be an energizing and refreshing alternative to coffee. If you are concerned about the impact your diet affects your mental health, talk to a registered dietitian. They can suggest changes to your diet or offer nutritional counselling. They can also give advice about herbal and vitamin supplements that may be helpful. St John's Wort as well as passionflower and kava are herbs that have been suggested as effective in reducing anxiety but more research is needed. Herbal remedies can interfere with prescription medications, so beware.
Omega-3 Fatty Acids
Natural remedies can help to reduce your anxiety if you're an ongoing worry-maker. These can be used alongside more traditional methods of treatment like psychotherapy or prescription medications. If you're struggling with increased feelings of anxiety and it's disrupting your daily routine, speak to your doctor about the best approach for you.
According to a recent JAMA Network Open meta-analysis, omega-3 fats found in fish oil and some vegetable oils appear to reduce anxiety symptoms. The study looked at data from 19 studies that compared omega-3 supplements with a placebo. The signs of anxiety are trembling, muscle tightness and difficulty in concentrating. Eicosapentaenoic Acid (EPA), an omega-3 fatty acid, may help regulate hormones and chemical messengers inside the brain.
Ashwagandha, an Ayurvedic herb (Withania somnifera) is a natural remedy that may help to relieve stress and anxiety. There is evidence that suggests it may lower the levels cortisol (an hormone that is similar to adrenaline) and improve sleep. Further research is required.
Inhaling the scent of essential oils could also aid in reducing anxiety and improve the quality of sleep. Lavender oil has proven to relax muscles and increase peace. Other oils worth trying include eucalyptus, chamomile and ylang ylang. Essential oils should be diluted prior to use and sprayed on the neck or wrists to inhale if you are feeling anxious.
Regular exercise is a great method of reducing anxiety. It can help decrease stress and boost the 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 ease tension.
However it is vital to note that natural remedies should not be used as a replacement for professional care. There are a variety of prescription medications available to treat anxiety disorders. These medications may work well in combination with psychotherapy and psychosocial treatments, such as cognitive behavior therapy. Consult your physician if you suffer from severe or chronic anxiety.
Herbal Teas
There are a variety of herbal teas that can aid in relieving anxiety and stress such as chamomile, valerian lemon balm, passionflower and more. Green tea is a good option, since it is high in antioxidants which can help reduce inflammation and protect cells.
Supplementing with herbs and vitamins can offer natural anxiety relief However, it's essential to talk to your doctor first. Certain supplements can interact with prescription medications, so it's best to avoid them if you have other health issues.
In a number of studies, nutritional and herbal supplements have been proven to be effective in treating anxiety disorders and symptoms without the side effects that are caused by prescription drugs. St. John's wort and other nutrients, like magnesium, kava, and omega-3 fatty acids, are used to treat anxiety. In small studies 5-HTP, melatonin and inositol also have shown potential. However, larger studies with better quality are needed.
Certain essential oils may help ease anxiety and promote relaxation, but should only be used with an appointment with a doctor. You can make an aromatherapy oil that is relaxing. They are typically inhaled or applied to the skin. All essential oils, including chamomile, lavender and bergamot are believed to have relaxing effects. Lavender oil is a source of chemicals known as Terpenes, which can alter chemical receptors within the brain to help reduce depression and anxiety symptoms. A review of 2017's research literature showed that LEO could be a successful short-term treatment for depression and anxiety.
A few of these remedies can be found in the kitchen. For treatment for anxiety can make dietary changes or take herbal supplements. Consuming nutrient-rich food items, such as whole grains and proteins, fruits vegetables, healthy fats and vegetables, can balance neurotransmitters that regulate mood. Incorporating more fish and chia seeds to your diet can help obtain more omega-3 fatty acids. Meditation and other techniques for relaxation, such as belly breathing to stimulate the vagus nerve can help reduce anxiety.
Anxiety is a natural part of life however it can turn into an issue when it interferes with your daily routine. The symptoms of sweating, racing heart and breathing problems can impact your quality of life. If you're suffering from chronic anxiety that's preventing you from leading a fulfilling life, it's the time to talk to a mental health professional. There are many prescription medications that can treat anxiety-related symptoms. Psychotherapy, such as cognitive behavioral therapy (CBT) is also effective.
Exercise
Anxiety can affect everyone. It can range from the temporary anxiety that people experience prior to menstrual cycle or surgery or menstrual periods, to the constant anxiety that is an indication of anxiety disorder. While it's normal to feel anxious occasionally, it shouldn't be a daily occurrence and can have debilitating effects if left unchecked.
One of the most effective natural solutions to anxiety is to exercise. Movement triggers the production of our good friends, the endorphins, that are part of the 'happy hormones' collective and reduce the feeling of stress. Although research is limited the moderate to high intensity exercise can reduce anxiety symptoms.
There are plenty of ways to incorporate in some exercise into your schedule such as cycling, swimming and running, as well as various yoga classes that blend gentle movement with mindfulness techniques. You could also try breathing exercises, like breathing for 4-7 minutes, which can help to reduce hyperventilation and counteracts the effects of a tight body. Other activities that are effective include focusing on a positive idea, imagining a happy place or using a relaxation application.
In addition to exercise, consuming nutrient rich foods can help reduce anxiety. This is due to their ability to support the brain's optimal function and regulate neurotransmitters that regulate mood. Dr. Modlin-Tucker suggests eating whole grains as well as protein vegetables, fruits, and healthy fats (like omega-3 fats). She also suggests drinking water all day long to avoid dehydration, which can lead to anxiety.
Herbal supplements can also help in reducing anxiety. Certain herbs, such as ashwagandha and valerian, can lower the levels of cortisol which is a stress hormone. It may contribute to anxiety, while others such as chamomile or lavender, can help induce relaxation. However, prior to taking any herbal supplement, it's always recommended to consult a certified mental health professional.
Anxiety is a normal emotion which can be dealt with through a combination dietary adjustments, natural supplements and relaxation techniques. If you're suffering from chronic anxiety and are unable to manage it despite all your efforts, therapy may be a viable option. BetterHelp connects you with licensed therapy professionals who can help you to find the best solution for your particular anxiety and underlying issues. Start today with a free online assessment!