Natural Remedies to Treat Anxiety
While anxiety is normal and often goes away after an event, when it becomes chronic, it can become disruptive. If you feel anxious most days and it affects your life quality, consider reaching out to an expert in mental health for assistance.
Natural methods can be utilized to complement the first-line treatment including treatment and medication. These include herbal teas, supplements, and other dietary modifications.
Zinc
Zinc has been proven to reduce anxiety. It is thought to work by regulating neurotransmitters like GABA and serotonin, and thereby increasing stress resistance. It also reduces inflammation, which is a 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 regulated, and they do not always have an excellent reputation. Additionally, supplements may interact with certain medications, and may cause adverse negative side effects. Consult your physician 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 l-theanine. These are all natural remedies that can help ease some of anxiety-related symptoms however they don't address the root causes of the disorder.
If you are suffering from anxiety, it's important to consult a mental health professional. They can identify the cause of your anxiety, and prescribe a treatment plan that suits your needs.
Natural treatments are an excellent option for those who are looking to manage their anxiety but don't want to suffer the side effects that come with traditional medications. They're not a substitute for therapy but they can help reduce anxiety and improve the quality of your life.
Exercise and a healthy diet are the best way to combat anxiety. Herbal teas can also help particularly those that do not contain caffeine, which can trigger anxiety in some people. Try lavender tea, chamomile tea, and lemon balm. They can be a calming and comforting alternative to coffee in the morning. Talk to a registered dietitian If you are concerned about the impact of your diet on your mental health. They can recommend dietary changes or offer nutritional counselling. They can also provide advice about herbal and vitamin supplements that may be helpful. St John's wort along with passionflower, kava, and valerian are some herbs that have been proven to alleviate anxiety, but more research is needed. However, you must be wary of herbs as they may interfere with some prescribed medicines.
Omega-3 Fatty Acids
Natural remedies can help you to lessen your anxiety levels if you're a chronic worrier. These natural remedies can be employed in conjunction with more conventional treatments, including psychotherapy or prescription medication. Speak to your doctor if you are experiencing anxiety that is interfering with your daily routine.
Omega-3 fatty acids, found in fish and some vegetable oils, are believed to reduce anxiety symptoms, as per a recent meta-analysis published in the journal JAMA Network Open. The study analyzed data from 19 studies that evaluated omega-3 supplements against a placebo. Anxiety symptoms include trembling and muscle tightness. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acids can help regulate hormones and chemical messengers inside the brain.
Ayurvedic herb ashwagandha (Withania somnifera) is a different natural remedy that could aid in relieving stress and anxiety. Some research suggests that it could reduce levels of cortisol (an hormone similar to adrenaline) and enhance sleep. However, more studies are needed.
Inhaling essential oils in the form of vapors can reduce anxiety and help you sleep better. Lavender oil has been proven to relax muscles and increase calmness. Try the chamomile oil, eucalyptus or ylang-ylang. social anxiety treatment should be diluted prior to use and sprayed on the wrists or neck to inhale when you feel anxious.
Regular exercise is a natural method of reducing anxiety. It can help reduce anxiety and boost feel good chemicals such as endorphins. It also helps to stabilize blood sugar. If you are struggling to find motivation to exercise in the first place, just a few minutes of deep breathing exercises can be beneficial and ease your feelings of tension.
However it is crucial to keep in mind that natural remedies should not be used as a replacement for professional assistance. Several prescription medications are available to treat anxiety disorders and can be effective when combined with psychotherapy or psychosocial interventions like cognitive behavioral therapy. Talk to your doctor when you have severe or chronic anxiety.
Herbal Teas
Many herbal teas can help reduce anxiety and stress. They include chamomile and valerian. Green tea is a great option, since it is rich in antioxidants that can reduce inflammation and protect cells.
Talk to your doctor before taking supplements. Some supplements can interfere with prescription medications and therefore you should stay clear of these if you are already compromised.
In a number of 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. Herbs and nutrients such as St. John's wort, kava, magnesium and omega-3 fatty acids are all utilized to combat anxiety. Other supplements such as 5-HTP, inositol and melatonin have proven promising in small studies, however larger, higher quality studies are needed.
Certain essential oils may help ease anxiety and promote relaxation, but should only be used in conjunction with an appointment with a doctor. They are usually inhaled or applied to skin, but you can also use them to create a relaxing aromatherapy oil. The chamomile, bergamot and lavender essential oils are all known to have soothing properties. Lavender oil (LEO) is a source of chemicals known as Terpenes that can alter the brain's chemical receptors and help reduce depression and anxiety symptoms. A review of the scientific literature discovered LEO to be a successful short term treatment for anxiety and depression disorders.
A number of these natural remedies are available in the kitchen. For example you can alter your diet or take herbal supplements. Consuming nutrient-rich food items, such as whole grains and proteins, fruits vegetables, healthy fats, and other vegetables can help regulate neurotransmitters that regulate mood. You can increase your omega-3 fats by including more fish and chia seeds to your diet. Meditation and other relaxation techniques like belly breathing to stimulate the vagus nerve, may help ease anxiety.
Anxiety can be an everyday part of life, but when it affects your everyday activities, it can become an issue. A tense heart, sweating or difficulty breathing are all signs that can affect your life. If you're suffering from chronic anxiety that is hindering you from living a fulfilled life, it may be the time to talk to an expert in mental health. There are a variety of prescription medications available to treat anxiety-related symptoms and psychotherapy such as cognitive behavioral therapy (CBT) can work well alongside them.
Exercise
Anxiety is a common occurrence that affects everyone, from the temporary anxiety people experience prior to menstrual or surgical procedures to the overwhelming and uncontrollable anxiety that is characteristic of an anxiety disorder. But while it's normal to experience anxiety at times however it shouldn't be a daily event and can cause debilitating effects if not treated.
Exercise is among the best natural remedies to reduce anxiety. Exercise stimulates the release of endorphins that are part of the 'happy-hormones' group and reduce stress. Although research is limited, moderate to high intensity exercise can help reduce anxiety symptoms.
There are plenty of ways to incorporate in some exercise into your schedule, including swimming, cycling and running, as well as various yoga classes that combine the gentle movements of yoga with mindfulness techniques. You can also try breathing exercises, like breathing for 4-7 minutes, which can help reduce hyperventilation and reverses the effects of a stressed body. Other activities that are effective include focusing on a positive idea, imagining a happy place or using a relaxation app.
Aside from physical movement, consuming nutrient-rich foods can also reduce anxiety by supporting the brain's optimal function and balancing mood-regulating neurotransmitters. Dr. Modlin-Tucker suggests eating whole grains, protein, fruits, vegetables and healthy fats (like omega-3 acid fatty acids). She also suggests drinking plenty of water throughout the day to avoid dehydration, which can cause anxious feelings.
Herbal supplements can help in reducing anxiety. Certain herbs, such as valerian and ashwagandha can lower the levels of cortisol which is a stress hormone that can cause anxiety. Other herbs, such as chamomile and lavender, can help induce relaxation. But, before using any herbal supplements, it's always recommended to consult a certified mental health expert.
Anxiety is a common feeling that can be addressed with an array of dietary adjustments, natural supplements and relaxation techniques. However, if you're suffering from chronic anxiety and can't seem to manage it Consider therapy as an alternative option. BetterHelp can match you with licensed therapists who will help you find the best treatment for your anxiety and underlying issues. Get started with a free online assessment today!
