Natural Remedies to Treat Anxiety
While anxiety is a normal thing and generally goes away after an event, when it becomes chronic it can become disruptive. If you are anxious all day long and it is affecting your quality of living, seek assistance from a mental health professional.
Natural methods can be used in conjunction with therapies that are first-line, such as therapy and medication. These include herbal teas and supplements and dietary changes.
Zinc
Zinc is a mineral which has proven to be effective in decreasing anxiety. It's thought to help by controlling neurotransmitters, such as GABA and serotonin, and increasing the resilience to stress. It also reduces inflammation, which is an underlying reason for anxiety. It's available in diet supplements and can be found in oysters red meat poultry whole grains, legumes, dairy, 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. Additionally, supplements could interact with certain medications and have adverse side effects. Consult your physician about supplements for your diet before you begin taking them.
Magnesium, Omega-3 Fatty Acid (fish oil), L'theanine and Chamomile are all natural remedies you can use in conjunction with prescription medications. These natural remedies can ease anxiety symptoms, but they don't treat the root causes.
It is essential to consult a mental health professional when you are suffering from anxiety. They can identify the cause of your anxiety, and prescribe an appropriate treatment plan to meet your needs.
Natural treatments are excellent for those who want to manage their anxiety without the negative effects of traditional medications. They're not a substitute for therapy but they can help reduce anxiety and improve the quality of your life.
A healthy diet and exercise are the best way to reduce anxiety. Herbal teas can be helpful too particularly those that do not contain caffeine, which can cause anxiety in certain people. Try lavender, chamomile and lemon balm teas. These teas are an enjoyable, tranquil alternative to coffee. Speak to a registered dietitan if you are worried about the effect of your diet on your mental health. They can offer nutritional advice or suggest dietary adjustments. They can also advise you about herbal and vitamin supplements that could be beneficial. St John's wort as well as 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 prescribed medications, so you should be cautious.
Omega-3 Fatty Acids
If you're a frequent worrier natural remedies can help to ease your anxiety. They can be utilized in conjunction with more conventional methods of treatment like psychotherapy or prescription medications. Consult your physician in case you're experiencing anxiety that is causing disruption in your daily life.
Omega-3 fatty acids, which can be found in fish and a few vegetable oils, appear to reduce anxiety symptoms, as per a recent meta-analysis published in the journal JAMA Network Open. The study looked at information from 19 studies that compared the results of omega-3 supplements versus a placebo. Anxiety symptoms include trembling and muscle tightness. The omega-3 fatty acid eicosapentaenoic acid (EPA), may help regulate various chemical messengers and hormones in the brain.
Ayurvedic herb Ashwagandha (Withania somnifera) is another natural remedy that could help ease stress and anxiety. There is evidence that suggests it could lower the levels of cortisol which is an adrenaline-like hormone and improve sleep. However, more research is needed.
Inhaling the aroma of essential oils can aid in relieving anxiety and improve the quality of sleep. Lavender oil has been proven to relax muscles and promote calmness. Other oils to try include chamomile, eucalyptus and ylang ylang. Essential oils can be used to reduce anxiety by spraying them on the wrists and neck.
Regular exercise is a proven method to lower anxiety. It can help reduce anxiety and boost feel good chemicals like endorphins. It also helps stabilize blood sugar. If you find it difficult to keep yourself motivated to exercise, deep breathing exercises will aid. They can also ease tension.
It is important to remember that natural remedies are not a substitute for professional treatment. There are several prescription medications available to treat anxiety disorders. These medications may work well in combination with psychotherapy and psychosocial interventions, such as cognitive behavior therapy. Speak to your doctor when you have chronic or severe anxiety.
Herbal Teas
There are a variety of herbal teas that could aid in relieving anxiety and stress like chamomile lemon balm, and passionflower. Green tea is also a great option, since it is high in antioxidants, which can reduce inflammation and protect against cell damage.
Consult your physician before taking any supplements. Certain supplements may interfere with prescription medications, so you should avoid them if your health is already compromised.
In several studies, herbal and nutritional supplements have been proven to be effective in treating anxiety disorders and symptoms, without the adverse effects associated with prescription medications. St. John's wort and other nutrients, such as magnesium, kava, and omega-3 fatty acid, are used to treat anxiety. Other supplements such as 5-HTP, inositol, and melatonin have been proven to be effective in small studies, but larger, more thorough studies are needed.
Certain essential oils can reduce anxiety and promote relaxation, but they should only be used under a physician's treatment. They are typically inhaled or applied to skin however, you can also use them to make an aromatherapy oil that is calming. The chamomile, bergamot and lavender essential oils are all believed to have the ability to calm. Lavender oil contains chemicals called Terpenes that can affect the brain's chemical receptors to reduce anxiety and depression symptoms. A 2017 review of the research literature showed that LEO could be a successful short-term treatment for depression and anxiety.
You can also find a few of these natural remedies in the kitchen, for example, incorporating dietary changes or taking herbal supplements. Consuming foods that are rich in nutrients, such as whole grains fruits, proteins vegetables, healthy fats, and other vegetables can help balance the neurotransmitters that regulate mood. Incorporating more fish and chia seeds into your diet can help obtain more omega-3 fatty acids. Relaxation techniques and meditation like belly breathing, which stimulates vagus, can help reduce anxiety.
Anxiety is a normal part of life but it can be a problem when it interferes with your daily routine. A tense heart, sweating, or difficulty breathing are all symptoms that can affect your life. If your anxiety is ongoing and is preventing you from living your best life It's time to consult a mental health professional. There are several prescription medications that can help treat anxiety symptoms. Psychotherapy, for instance cognitive behavioral therapy (CBT), can also be beneficial.
Exercise
Anxiety is a common feeling that affects everyone from the sporadic anxiety people experience before menstrual cycle or surgery to the omnipresent and uncontrollable feelings that characterize anxiety disorders. But while it's normal to feel anxious from time to time, it shouldn't be a routine occurrence and can have debilitating effects if left unchecked.
One of the best natural ways to combat anxiety is to exercise. Exercise stimulates the release of endorphins, which are part the 'happy-hormones' group and reduce stress. Although research is limited, moderate to intense exercise can help ease anxiety symptoms.
There are many ways to incorporate exercise into your daily routine, like cycling, running, and swimming and a variety of yoga classes that combine gentle movements with mindfulness techniques. You can also practice breathing exercises like 4-7-8 breaths that help slow down hyperventilation. This can reverse the effects of tight muscles. Other methods of relaxation include focusing on a relaxing image, or imagining a relaxing place or even using an app to relax.
Aside from physical movement, consuming nutrient-rich foods 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 such as omega-3 fatty acid. She also recommends drinking water throughout the day to avoid dehydration, which can cause anxiety.
Herbal supplements can also aid in decreasing anxiety. Some herbs, such as valerian and ashwagandha, can reduce cortisol levels, which is a stress hormone that can cause anxiety. Other herbs, such as chamomile or lavender, can help to relax. treat generalized anxiety disorder to consult with an expert in mental health 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 chronic anxiety, and can't seem manage it despite your best efforts, therapy may be a viable option. BetterHelp connects you with licensed therapists who can help find the right treatment for your specific anxiety and underlying issues. Start with a no-cost online assessment today!