Natural Remedies to Treat Anxiety
While anxiety is common and usually subsides after an event triggers it but it can be disruptive if it is chronic. If you feel anxious every day and it is affecting your quality of living get help from a mental health professional.
Natural methods can complement therapies that are first-line, such as 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 stress resistance. It could also reduce inflammation, a factor that can lead to anxiety. It's available in nutritional supplements and can be found in oysters, red meat and poultry whole grains, dairy, legumes cooked greens, mushrooms, and Brewer's yeast.
It's important to note that supplements are not regulated at all and do not always have a great track record. Supplements may also interact with certain medications, causing negative side effects. Consult your physician about dietary supplements before you start taking them.
Some natural remedies that can be utilized in conjunction with prescription medication include magnesium Omega-3 fatty acids (fish oil), L-theanine and chamomile. These are all natural remedies that can help ease some of the symptoms of anxiety however they don't address the fundamental causes of anxiety.
It is crucial to speak with a mental health professional if you suffer from anxiety. They will be able to diagnose the problem and provide an appropriate treatment plan to meet your needs.
Natural remedies can be a great option for people who are looking to manage their anxiety but don't want to suffer the side effects of traditional medication. They aren't a substitute for therapy, but they can decrease anxiety and improve the quality of life.
Fitness and a healthy diet are the best methods to combat anxiety. Herbal teas can also help, especially those that don't contain caffeine, which can cause anxiety in certain people. Try chamomile tea, lavender tea and lemon balm. They can be a calming and soothing alternative to coffee in the morning. Consult a registered dietitan If you are concerned about the impact of your diet on your mental health. They can suggest dietary changes or offer nutritional counseling. They can also provide advice on herbal and vitamin supplements. St John's Wort as well as passionflower and kava are some of the herbs which have been found to be effective in reducing anxiety, however, more research is required. However, you should be cautious when using herbal remedies since they could interfere with some prescribed medicines.
Omega-3 Fatty Acids
Natural remedies can help to reduce your anxiety if you're an anxious person. They can be utilized in conjunction with more conventional treatments, such as psychotherapy or prescription medications. Speak to your doctor when you're experiencing anxiety that is interfering with your daily routine.
Omega-3 fatty acids, which can be found in fish and other vegetable oils, appear to reduce anxiety symptoms, according to an analysis that was published in the journal JAMA Network Open. The study looked at information from 19 studies that compared the effects of omega-3 supplements with a placebo. The signs of anxiety are tension in the muscles, trembling and difficulty in concentrating. The omega-3 fatty acid eicosapentaenoic acid (EPA) can aid in the regulation of various chemical messengers and hormones in the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera) is a different natural remedy that can aid in relieving anxiety and stress. A few studies suggest that it could lower levels of cortisol (an hormone that is similar to adrenaline), and improve sleep. However, further research is needed.
Inhaling the aroma of certain essential oils may aid in relieving anxiety and improve the quality of sleep. Lavender oil has been shown to relax muscles and encourage calmness. Other oils worth trying include eucalyptus, chamomile and ylang ylang. Essential oils can be used to reduce anxiety by spraying them on the wrists and neck.
Regular exercise is an effective natural treatment for anxiety, helping to decrease stress and increase feel-good chemicals such as endorphins. Additionally it helps keep blood sugar stable. If you are struggling to get yourself motivated to exercise deep breathing exercises can aid. They can also help reduce tension.
However it is crucial to note that natural remedies should not be used in lieu for professional treatment. A variety of prescription medicines are available to treat anxiety disorders and may be effective when paired with psychotherapy or psychosocial interventions such as cognitive behavioral therapy. If generalized anxiety disorder treatment struggling with severe or chronic anxiety, speak to your doctor about the best options for you.
Herbal Teas
There are many herbal teas that can aid in relieving anxiety and stress such as chamomile, valerian, lemon balm and passionflower. Green tea is a great choice, as it is high in antioxidants, which can help reduce inflammation and protect cells.
Supplementing with herbs and vitamins can provide natural anxiety relief, but it's important to consult with your doctor first. Certain supplements can interact with prescription medications which is why it's best to stay clear of them if you have any other health issues.
In a variety of studies, nutritional and herbal supplements have been proven to be effective in treating anxiety disorders and symptoms, without the negative side effects caused by prescription drugs. Herbs and nutrients such as St. John's wort, kava, magnesium and omega-3 fatty acids are all used to treat anxiety. In small studies 5-HTP, melatonin and inositol have also shown promise. However, more studies with higher quality are required.
Certain essential oils can help reduce anxiety and promote relaxation, however they should only be used under a physician's supervision. They are typically inhaled or applied to the skin but you can make a calming aromatherapy oil. Chamomile, bergamot and lavender essential oils are known to have calming properties. Lavender oil (LEO) is a source of chemicals known as Terpenes that can alter chemical receptors in the brain and reduce anxiety and depression symptoms. A review of 2017's scientific literature found that LEO may be a viable short-term treatment for anxiety and depression.
You can also find some of these natural remedies in the kitchen, for example, incorporating dietary changes or taking herbal supplements. Foods that are high in nutrients, including whole grains and proteins, fruits, vegetables, and healthy fats can aid in balancing the mood-regulating neurons. Add more fish and chia seeds into your diet can help you obtain more omega-3 fatty acids. Meditation and relaxation techniques like belly breathing which activates the vagus, can help reduce anxiety.
Anxiety is a normal part of life but it can be an issue when it interferes with your daily routine. The symptoms of a racing heart, sweating and difficulty breathing can be disruptive to your quality of life. If you're experiencing chronic anxiety that is hindering you from living a fulfilled life, it may be time to speak with a mental health professional. There are a variety of prescription medications that can help treat anxiety symptoms. Psychotherapy, for instance cognitive behavioral therapy (CBT) is also effective.
Exercise
Anxiety can affect any person. It can range from the brief anxiety people experience prior to surgery or menstruation, to the pervasive symptoms that are a sign of anxiety disorder. But while it's normal to feel anxious occasionally but it shouldn't be a regular event and can cause debilitating consequences if it's not addressed.
One of the best natural ways to combat anxiety is to exercise. Exercise can trigger the release of endorphins that are part the 'happy-hormones' group and reduce stress. Although research is not conclusive, moderate to high intensity exercise can help ease anxiety symptoms.
There are plenty of ways to incorporate fitness into your daily routine like cycling, swimming and running, as well as a range of yoga classes that combine the gentle movements of yoga with mindfulness techniques. You can also try breathing exercises, such as 4-7-8 breaths that 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.
In addition to physical activity and eating nutritious foods, consuming plenty of nutrient-rich food can reduce anxiety. This is because they support the optimal functioning of the brain and regulate neurotransmitters that regulate mood. Dr. Modlin-Tucker recommends eating whole grains, protein vegetables, fruits, and healthy fats (like omega-3 acid fatty acids). She also suggests drinking water throughout the day to prevent dehydration, which can cause anxiety.
Herbal supplements are also helpful in decreasing anxiety. Certain herbs, such as valerian and ashwagandha, are able to lower cortisol levels, a stress hormone that can cause anxiety. Others, like chamomile or lavender, can cause relaxation. It is recommended to talk to a mental health professional before taking any herbal supplements.
The feeling of anxiety is normal and can be addressed by a combination of diet changes, natural supplements and relaxation techniques. If you're experiencing constant anxiety and you're unable to be able to control it despite your best efforts, therapy could be a viable option. BetterHelp can connect you with licensed therapists that can help you find the best treatment for your anxiety as well as the underlying issues. Get started with a free online assessment today!