Natural Remedies to Treat Anxiety
Although anxiety is normal and often disappears following an event, if it becomes chronic it can become disruptive. If you feel anxious all day long and it is impacting your daily life, seek help from an expert in mental health.
Natural methods can complement first-line treatments such as therapy and medications. These include herbal teas and supplements as well as dietary changes.
Zinc
Zinc is a mineral which has been proven to be effective in the reduction of anxiety. It's believed to function by regulating neurotransmitters, such as GABA and serotonin and increasing the resistance to stress. It can also help reduce inflammation, which is a factor that can lead to anxiety. It is available as a nutritional supplement and is found in oysters and other food items like red meat, poultry and whole grains.
It's important to keep in mind that supplements are not regulated at all and aren't always a positive track record. Additionally, supplements could interact with certain medications and cause adverse side effects. So, consult your physician prior to taking any diet supplements.
Some natural remedies that can be utilized in conjunction with prescription medications include magnesium Omega-3 fats (fish oil) L-theanine, chamomile, and. These natural remedies can help ease anxiety symptoms, however they don't address the root cause of anxiety.
It's important that you consult a mental health professional when you are suffering from anxiety. They can identify the cause of your anxiety, and recommend the best treatment plan for your requirements.
Natural treatments are great for those who wish to control their anxiety without the adverse effects of traditional medication. They don't replace therapy however they can reduce anxiety and improve your quality of living.
Exercise and a healthy diet are the best way to reduce anxiety. Herbal teas can be helpful too, especially those that do not contain caffeine, which can cause anxiety in certain people. Try lavender, chamomile or lemon balm teas. They can be a calming and comforting alternative to coffee in the morning. Speak to a registered dietitan in case you are concerned about the impact of your diet on your mental health. They can provide nutritional advice or suggest diet changes. They can also advise you on vitamin and herbal supplements that may help. St John's wort along with passionflower, kava, and valerian are a few herbs that have been suggested to ease anxiety, however more research is needed. However, it is important to be cautious with herbs as they may interfere with some prescribed medicines.
Omega-3 Fatty Acids
If you're a chronic worrier, natural remedies might aid in easing your anxiety. These can be used alongside more conventional treatments including psychotherapy or prescription medication. If you're struggling with increased feelings of anxiety and it's interfering with your day-to-day life, speak to your doctor regarding the best method for you.
According to an article in the JAMA Network Open meta-analysis, omega-3 fats found in fish oil and other vegetable oils are believed to help reduce anxiety symptoms. The study looked at data from 19 studies that evaluated omega-3 supplements against placebo. Anxiety symptoms include trembling and muscle tightness. Eicosapentaenoic Acid (EPA), an omega-3 fatty acid that regulate hormones and chemical messengers in the brain.
Ayurvedic herb Ashwagandha (Withania somnifera) is a different natural remedy that could help ease stress and anxiety. Some research suggests it might lower levels of cortisol, which is an adrenaline-like hormone, and improve sleep. More research is needed.
Inhaling the aroma of certain essential oils may also aid in reducing anxiety and improve the quality of sleep. Lavender oil is known to relax muscles and encourage calmness. Other oils to try include eucalyptus, chamomile and ylang ylang. Essential oils can be used to calm anxiety by spraying them onto the neck and wrists.
Regular exercise is a great method to lower anxiety. It can help decrease stress and boost the feel-good chemicals like endorphins. It also helps to stabilize blood sugar. If you're struggling to find motivation to exercise in the first place, a few minutes of deep breathing exercises can help and ease your feelings of tension.
However it is vital to keep in mind that natural remedies should never be used in lieu for professional assistance. Several prescription medications are available to treat anxiety disorders. They can be effective when paired with psychotherapy or psychosocial interventions like cognitive behavioral therapy. If you're suffering from chronic or severe anxiety, talk to your doctor about the best treatment options for you.
Herbal Teas
There are many herbal teas that could help relieve stress and anxiety such as chamomile, valerian lemon balm, passionflower and more. Green tea is also a great option, since it is high in antioxidants that reduce inflammation and help protect against cell damage.
Consult your doctor prior to taking any supplements. Certain supplements may interfere with prescription drugs and therefore it's recommended to avoid them if you have any other health issues.
In a number of studies, herbal and nutritional supplements have been proven to be effective in treating anxiety disorders and symptoms without the negative side effects common with prescription medications. Herbs and nutrients such as St. John's wort, magnesium, kava and omega-3 fatty acids are all utilized to treat anxiety. Other supplements like 5-HTP, inositol, and melatonin have proven promising in small studies, however more extensive, high-quality studies are required.
Certain essential oils can reduce anxiety and promote relaxation however, they should only be used in conjunction with a doctor. You can use them to create a relaxing aromatherapy oil. They are typically taken inhaled or applied to the skin. Chamomile, bergamot and lavender essential oils are all known to have the ability to calm. Lavender oil is a source of chemicals known as Terpenes that affect chemical receptors within the brain to reduce anxiety and depression symptoms. A 2017 review of scientific research discovered LEO to be a successful short-term treatment for depression and anxiety disorders.
You can also find some of these natural remedies in the kitchen, for example, changing your diet or taking herbal supplements. Eating foods rich in nutrients, including whole grains and proteins and fruits, vegetables and healthy fats can help to regulate mood-regulating neurons. You can get more omega-3 fats by including more fish and chia seed to your diet. Meditation and relaxation techniques like belly breathing which activates the vagus nerve, can help ease anxiety.
Anxiety is a natural part of life but it can be a problem when it interferes with your daily activities. A tense heart, sweating or difficulty breathing are all symptoms that can disrupt your quality of living. If you're suffering from chronic anxiety that is hindering you from living a fulfilled life, it could be time to speak with an expert in mental health. There are a variety of prescription medications available to treat symptoms of anxiety and psychotherapy such as cognitive behavioral therapy (CBT) is a great option in conjunction with them.
Exercise
Anxiety can affect any person. It can range from the temporary anxiety people experience prior to surgery or menstruation, to the pervasive feelings that are an indication of anxiety disorder. Although it's normal to be anxious from time the point and to a certain extent, it should not be a continuous feeling. It can cause debilitating consequences if it isn't treated.
Exercise is one of the best natural remedies to ease anxiety. Moving stimulates the production of our good friends, endorphins. They are part of the 'happy hormones' and help reduce feelings of stress. Although research is not conclusive however, moderate to intense exercise can reduce anxiety symptoms.
There are many ways to incorporate exercise into your daily routine, like cycling, running, and swimming as well as numerous yoga classes that blend gentle movements with mindfulness techniques. You can also practice breathing exercises like 4-7-8 breaths, which help slow down hyperventilation. This can help alleviate the effects of a tight body. 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 support the brain's optimal function and regulate mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein as well as fruits, vegetables, and healthy fats like omega-3 fatty acids. She also suggests drinking water throughout the day to prevent dehydration, which can trigger anxious feelings.
Herbal supplements are also helpful in reducing anxiety. Certain herbs, like valerian and ashwagandha, can lower cortisol levels, a stress hormone that can cause anxiety. Other herbs, such as chamomile or lavender, can help to relax. It is best to consult a mental health professional prior to taking any herbal supplements.
The feeling of anxiety is normal and can be managed with a combination of dietary changes, natural supplements and relaxation techniques. If you're experiencing chronic anxiety and you aren't able to get it under control, consider therapy as another option. BetterHelp connects you to licensed therapists who can help you determine the best treatment for your specific anxiety and underlying issues. Start today by taking a no-cost online evaluation!