Natural Remedies to Treat Anxiety
Although anxiety is a common occurrence and usually subsides after the trigger is removed, it can become disruptive if it is chronic. If you are constantly anxious on days and it is affecting your quality of life, consider reaching out to a mental health professional to seek help.
Natural methods can be used in conjunction with therapies that are first-line, such as therapy and medication. These include herbal teas and supplements as well as dietary changes.
Zinc
Zinc has been found to reduce anxiety. It's believed to aid in regulating neurotransmitters like GABA and serotonin, and improving the resilience to stress. It can also help reduce inflammation, a factor that can cause anxiety. It's found in dietary supplements and is found in oysters red meat, poultry, whole grains, legumes, dairy, cooked greens, mushrooms, and Brewer's yeast.
It's important to keep in mind that supplements are not regulated at all and don't always have a good track record. Additionally, supplements may interact with certain medications and have adverse negative effects. Consult your physician about supplements for your diet before you start taking them.
Some natural remedies that can be used in conjunction with prescription medications include magnesium, Omega-3 fats (fish oil) L-theanine, chamomile and l-theanine. These are all natural remedies that can help ease some of anxiety-related symptoms but they do not address the root causes of the disorder.
If you suffer from anxiety, you need to see a mental health professional. They can identify the cause of your anxiety, and provide an appropriate treatment plan to meet your needs.
Natural treatments can be an excellent option for those who want to reduce their anxiety, but don't want to suffer the side consequences that are associated with traditional medications. They're not a substitute for therapy but they can help reduce anxiety and improve the quality of your life.
The best way to combat anxiety naturally is to eat an appropriate diet and doing plenty of exercise. Herbal teas can also help and are especially beneficial if they do not contain caffeine, which can cause anxiety in some people. Try lavender, chamomile or lemon balm teas. They can be a relaxing, comforting alternative to coffee in the morning. Consult a registered dietitan if you are worried about the effects of your diet on your mental health. They can offer nutritional advice or suggest diet changes. They can also give advice on supplements to your diet and vitamins that could be beneficial. St John's Wort, kava and passionflower are all herbs that have been proven to be effective in reducing anxiety, however, more research is required. However, you should be cautious when using herbs as they may interfere with some prescribed medicines.
Omega-3 Fatty Acids
Natural remedies can help you to lessen your anxiety if you're a chronic worrier. These natural remedies can be used in conjunction with more traditional treatments, like psychotherapy or prescription medications. If you're struggling with increased feelings of anxiety and it's interfering with your day-to-day life consult your physician regarding the best method for you.
According to a recent JAMA Network Open meta-analysis, omega-3 fatty acids found in fish oil as well as some vegetable oils are believed to help reduce anxiety symptoms. The study analyzed data from 19 studies that evaluated omega-3 supplements against placebo. Anxiety symptoms include trembling, and muscle tightness. The omega-3 fatty acid eicosapentaenoic acid (EPA) can help regulate various chemical messengers and hormones in the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera), is another natural remedy that can help to relieve stress and anxiety. A few studies suggest it may reduce the levels of cortisol which is an adrenaline-like hormone, and improve sleep. Further research is required.
Inhaling certain essential oils can reduce anxiety and improve sleep. Lavender oil has proven to relax muscles and promote peace. Other oils to consider include eucalyptus, chamomile, and ylang-ylang. Essential oils should be diluted prior to use and applied to the neck or wrists to inhale if you are feeling anxious.
Regular exercise is a natural method to lower anxiety. It can help decrease anxiety and boost feel good chemicals like endorphins. In addition it helps keep blood sugar stable. If you find it difficult to keep yourself motivated to exercise deep breathing exercises can aid. They can also reduce tension.
However, it is important to remember that natural remedies should never be used as a substitute for professional assistance. There are a variety of prescription medications available to treat anxiety disorders. They can be effective when paired with psychotherapy or psychosocial treatments like cognitive behavioral therapy. Talk to your doctor for advice if you are suffering from chronic or severe anxiety.
Herbal Teas
There are many herbal teas that could aid in relieving anxiety and stress, including chamomile, valerian lemon balm, passionflower and more. Green tea is another good option, since it is rich in antioxidants that can help reduce inflammation and protect cells.
Consult your doctor prior to taking any supplements. Certain supplements can interact with prescription medications, so it's best to avoid them if have any other health issues.
A number of studies have proven that herbal and nutritional supplements can treat anxiety symptoms and disorders without the serious side effects associated with prescription drugs. Herbs and nutrients like St. John's wort, kava, magnesium and omega-3 fatty acids are all used to combat anxiety. Other supplements like 5-HTP, inositol and melatonin have been proven to be effective in small studies, however larger, higher quality studies are required.
Certain essential oils can reduce anxiety and promote relaxing but they should only be used in conjunction with the advice of a physician. They are typically inhaled or applied to the skin, but you can also make an aromatherapy oil that is calming. Chamomile, bergamot and lavender essential oils are known to possess calming properties. Lavender oil is a source of chemicals known as Terpenes, which can alter the brain's chemical receptors to help reduce depression and anxiety symptoms. A review of 2017's research literature showed that LEO may be a viable short-term treatment for depression and anxiety.
A number of these remedies can be found in the kitchen. For instance you can make dietary changes or take herbal supplements. Eating nutrient-rich foods like whole grains, proteins, fruits, vegetables and healthy fats can help regulate neurotransmitters that regulate mood. You can get more omega-3 fats by including more fish and chia seeds to your diet. Relaxation techniques and meditation like belly breathing which activates vagus nerve, can help ease anxiety.
Anxiety can be a normal aspect of life, but when it interferes in your routine, it can turn into an issue. A tense heart, sweating or difficulty breathing are all symptoms that can hinder your life. If you're experiencing chronic anxiety that's preventing you from leading a fulfilling life, it could be the time to talk to a mental health professional. Several prescription medications are available to treat anxiety symptoms, and psychotherapy like cognitive behavioral therapy (CBT) is a great option alongside them.
Exercise
Anxiety is a common feeling that can affect anyone, from the temporary anxiety people experience prior to menstrual cycle or surgery to the overwhelming and uncontrollable emotions that are characteristic of anxiety disorders. While it's normal to experience anxiety from time to the point and to a certain extent, it shouldn't be a continuous feeling. It can have debilitating consequences if it isn't treated.
Exercise is one of the most effective natural ways to reduce anxiety. Exercise triggers the release of endorphins that are part the 'happy-hormones' group and reduce stress. Although research is not conclusive the moderate to intense exercise can help ease anxiety symptoms.
There are many ways to incorporate exercise into your daily routine, such as cycling, swimming and running and a variety of yoga classes which combine gentle movements with mindfulness techniques. You can also practice breathing exercises like 4-7-8 breaths that help slow down hyperventilation. This can help alleviate the effects of tight muscles. Other methods that work include focusing on a pleasant thought, imagining happy places or using a relaxation program.
In addition to physical exercise eating nutrient-rich foods can help to reduce anxiety. This is because they help maintain the optimal functioning of the brain and regulate neurotransmitters that regulate mood. Dr. Modlin-Tucker suggests eating whole grains proteins fruit, vegetables, and healthy fats (like omega-3 acid fatty acids). She also recommends drinking water throughout the day to prevent dehydration that can lead to anxiety.
Herbal supplements are also helpful in reducing anxiety. Certain herbs, such as valerian and ashwagandha, can reduce cortisol levels, a stress hormone that can trigger anxiety. Other herbs, such as chamomile or lavender, can cause relaxation. But, before taking any herbal supplements, it's always recommended to consult a trained mental health expert.
Anxiety is a normal thing and can be addressed by a combination of dietary changes, natural supplements and relaxation techniques. However, if Iam Psychiatry from chronic anxiety and you aren't able to manage it Consider therapy as an alternative option. BetterHelp connects you to licensed therapists who can help to find the best treatment for your specific anxiety and underlying issues. Start today with a free online evaluation!