Natural Remedies to Treat Anxiety
While anxiety is a normal thing and generally disappears following an event, if it becomes chronic it can cause disruption. If you are constantly anxious on days and it affects your life quality, consider reaching out to an expert in mental health for assistance.
Natural methods can complement first-line treatments such as therapy and medication. These include herbal teas, supplements and other dietary modifications.
Zinc
Zinc is a mineral which has been proven to be effective in reducing anxiety. It's believed to function by regulating neurotransmitters such as GABA and serotonin, and thereby increasing the resistance to stress. It also helps to reduce inflammation, which may be the reason for anxiety. It is available as diet supplements and can be found in oysters, red meat, poultry whole grains dairy, legumes cooked greens, mushrooms, and Brewer's yeast.
It's crucial to understand that supplements are not strictly controlled, and they aren't always able to boast good reviews. Additionally, supplements may interact with certain medications and cause adverse negative effects. Talk to your doctor about supplements to your diet prior to you start taking them.
Some natural remedies that can be used in conjunction with prescription medication include magnesium, Omega-3 fatty acids (fish oil) L-theanine, chamomile, and. These natural remedies can help alleviate anxiety symptoms, but they don't address the root causes.
It is essential to consult a mental health professional when you are suffering from anxiety. They will assess your situation and offer a diagnosis, as well as determine a treatment plan that will fit your needs.
Natural treatments are a great option for people who are looking to manage their anxiety but don't want to suffer the side effects of traditional medications. They're not a substitute for therapy however they can reduce anxiety and improve the quality of your life.
The best way to treat anxiety naturally is by eating healthy and getting plenty of exercise. Herbal teas are also helpful especially those without caffeine, which can cause anxiety in certain people. Try chamomile, lavender and lemon balm teas. They can be a calming and comforting alternative to coffee in the morning. Consult a registered dietitan if you are worried about the impact of your diet on your mental health. They can offer nutritional advice or recommend dietary changes. They can also give you suggestions on herbal and vitamin supplements. St John's wort as well as passionflower, kava and valerian are some herbs that have been proven to ease anxiety, however more research is needed. Herbal remedies can interact with prescribed medications, so you should be aware.
Omega-3 Fatty Acids
If you're a chronic worrier natural remedies can help ease your anxiety. These natural remedies can be used alongside more traditional treatments, such as psychotherapy or prescription medications. Consult your physician when you're experiencing anxiety that is interfering in your daily life.
According to an article in the JAMA Network Open meta-analysis, omega-3 fats found in fish oil and other vegetable oils appear to reduce anxiety symptoms. The study looked at data from 19 different studies that compared the effects of omega-3 supplements to a placebo. Symptoms of anxiety include trembling, muscle tightness and difficulty concentrating. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acid that regulate hormones and chemical messengers within the brain.
Ayurvedic herb Ashwagandha (Withania somnifera) is a different natural remedy that could help ease stress and anxiety. Some research suggests it might reduce the levels of cortisol which is an adrenaline-like hormone, and improve sleep. However, further studies are needed.
Inhaling the scent of essential oils can also aid in reducing anxiety and improve sleep quality. Lavender oil has been proven to relax muscles and promote peace. Other oils to try include chamomile, eucalyptus and ylang-ylang. Essential oils should be dilute before use and can be applied to the wrists or neck to inhale when feeling anxious.
Regular exercise is a natural method of reducing anxiety. It can reduce stress and increase feel good chemicals, such as endorphins. It also helps stabilize blood sugar. If you are struggling to find motivation to exercise, a few minutes of deep breathing exercises can make a difference and reduce your feelings of tension.
It is important to keep in mind that natural treatments are not an alternative to professional treatment. There are several prescription medications available to treat anxiety disorders. These medications may be effective in conjunction with psychotherapy and psychosocial treatments, like cognitive behavioral therapy. If you are struggling with chronic or severe anxiety, consult your doctor about the best options for you.
Herbal Teas
There are a variety of herbal teas that could help relieve stress and anxiety like chamomile, lemon balm and passionflower. Green tea is a good option, since it is rich in antioxidants that can help reduce inflammation and protect cells.
Consult your physician before taking any supplements. Some supplements can interact negatively with prescription drugs Therefore, you should avoid them if your health is already in danger.
A number of studies have proven that herbal and nutritional supplements can treat anxiety-related symptoms and disorders without the negative side effects that are associated with prescription medications. St. John's wort and other nutrients, like 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 more extensive, high-quality studies are required.
Certain essential oils may help reduce anxiety and promote relaxation, but should only be used in conjunction with the advice of a physician. You can combine them to create an aromatherapy oil that is relaxing. They are usually inhaled or applied to the skin. All essential oils, including the chamomile, lavender and bergamot, are known to have relaxing effects. Lavender oil (LEO) is a source of chemicals known as Terpenes, which affect chemical receptors in the brain and decrease depression and anxiety symptoms. A 2017 review of the scientific literature revealed that LEO could be an effective short-term treatment for depression and anxiety.
A number of these remedies can be found in the kitchen. For example, you can alter your diet or take herbal supplements. Eating foods rich in nutrients, such as whole grains and proteins and fruits, vegetables and healthy fats, can help to regulate the mood-regulating neurons. You can increase your omega-3 fats by adding more fish and chia seed to your diet. Meditation and relaxation techniques like belly breathing which stimulates 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. An anxious heart, sweating or difficulty breathing are all symptoms that can hinder your daily life. If your anxiety is ongoing and preventing you from living your most fulfilling life It's time to talk to a mental health professional. There are a variety of prescription medications available to treat anxiety-related symptoms and psychotherapy such as cognitive behavioral therapy (CBT) can be effective alongside them.
Exercise
Anxiety can affect anyone. It can range from the brief anxiety people experience prior to surgery or menstruation or menstrual periods, to the constant anxiety that is a sign of anxiety disorder. While it's normal to feel anxious from time to some extent, it shouldn't be a constant experience. It can lead to negative consequences if it's not treated.
One of the best natural ways to combat anxiety is to exercise. Exercise triggers the production of our good friends, endorphins. They are part of the 'happy hormones' and reduce the feeling of stress. Although research is scarce however, it has been proven that moderate-to-high intensity exercise can help reduce anxiety symptoms and incorporating them into your regular routine could be beneficial over the long term.
There are a variety of ways to work fitness into your daily routine like cycling, swimming and running as well as various yoga classes that combine gentle movement with mindfulness techniques. You can also try breathing exercises such as 4-7-8 breaths, which help slow down hyperventilation. This can reduce the effects of tight muscles. Other methods that work include focusing on an enjoyable idea, imagining a happy place or using a relaxation app.
Apart from physical exercise eating foods that are rich in nutrients can also help reduce anxiety by promoting optimal brain function and balancing mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein, along with fruits, vegetables and healthy fats such as omega-3 fatty acids. She also recommends drinking water all day long to avoid dehydration, which can lead to anxiety.
Herbal supplements can also aid in relieving anxiety. Some herbs, like valerian and ashwagandha, can help reduce cortisol levels which is a stress hormone. It can cause anxiety. Other herbs such as chamomile or lavender, can induce relaxation. However, prior to taking any herbal supplement it is always recommended to consult a certified mental health professional.
natural treatment for anxiety is a normal emotion that can be treated by an array of dietary adjustments, natural supplements and relaxation techniques. If you're experiencing chronic anxiety and you're unable to be able to control it despite your best efforts, therapy may be a viable option. BetterHelp connects you with licensed therapy professionals who can help you determine the best treatment for your specific anxiety and the root of the issue. Start today by taking a no-cost online evaluation!