Natural Remedies to Treat Anxiety
Although anxiety is a common occurrence and usually subsides after a trigger occurs but it can be disruptive if it is chronic. If you feel anxious most days and it affects your daily life think about speaking with an expert in mental health to seek help.
Natural methods can be a great complement to first-line treatments such as therapy and medications. These include herbal teas, supplements, and other changes to your diet.
Zinc
Zinc is a mineral which has been proven to be effective in the reduction of anxiety. It's thought to help by controlling neurotransmitters, such as GABA and serotonin, as well as increasing the resilience to stress. It also helps reduce inflammation, which may be the factor in anxiety. It's found in dietary supplements and is found in oysters as well as red meat and poultry whole grains dairy, legumes cooked greens, mushrooms, and Brewer's yeast.
It is important to remember that supplements are minimally regulated and aren't always a positive track record. Additionally, supplements could interact with certain medications and have adverse side effects. So, talk to your physician prior to taking any diet supplements.
Some natural remedies that can be used in conjunction with prescription medications include magnesium Omega-3 fatty acids (fish oil), L-theanine and chamomile. These are all natural treatments that can help ease some of anxiety-related symptoms, but they don't treat the fundamental causes of anxiety.
It is crucial to speak with an expert in mental health in case you suffer from anxiety. They can diagnose your condition and provide a treatment plan that suits your requirements.
Natural remedies are ideal for people who want to control their anxiety without the negative effects of traditional medications. They don't replace therapy but they can help reduce anxiety and improve the quality of your life.
Exercise and a healthy diet are the best methods to combat anxiety. Herbal teas can be beneficial particularly those that aren't high in caffeine, which can cause anxiety in some people. Try lavender tea, chamomile tea, and lemon balm. These teas can be an enjoyable and refreshing alternative to coffee. If you are concerned about the effect your diet has on your mental health, speak to an experienced dietitian. They can provide nutritional advice or recommend dietary adjustments. They can also give you advice on herbal and vitamin supplements. St John's Wort as well as passionflower and kava are herbs that have been suggested as beneficial in relieving anxiety, however, more research is required. However, you must be cautious with herbal remedies as they may interfere with certain prescribed medications.
Omega-3 Fatty Acids
Natural remedies can help you to reduce your anxiety levels if you're a chronic worrier. They can be utilized in conjunction with more conventional treatments including psychotherapy or prescription medications. Talk to your doctor when you're experiencing anxiety that is interfering in your daily life.
Omega-3 fatty acids, which are found in fish and other vegetable oils, appear to reduce anxiety symptoms, according to an analysis that was published in the journal JAMA Network Open. The study looked at information from 19 studies that examined the effects of omega-3 supplements versus placebo. Symptoms of anxiety include tension in the muscles, trembling and difficulty concentrating. Eicosapentaenoic Acid (EPA), an omega-3 fatty acids can help regulate hormones and chemical messengers within the brain.
Ayurvedic herb Ashwagandha (Withania somnifera) is another natural remedy that might help ease stress and anxiety. A few studies suggest it may lower the levels of cortisol which is an adrenaline-like hormone, and help improve sleep. More research is needed.
Inhaling the scent of certain essential oils may also help to relieve anxiety and improve sleep quality. Lavender oil has been shown to relax muscles and encourage peace. Try the chamomile oil, eucalyptus or ylang-ylang. Essential oils should be dilute before use and can be spraying on the neck or wrists to inhale if you are feeling anxious.
Regular exercise is an effective natural treatment for anxiety, assisting to reduce stress and increase the feeling-good chemicals like endorphins. It also helps stabilize blood sugar. If you are struggling to get yourself motivated to exercise, deep breathing exercises will assist. They can also ease tension.
However it is vital to note that natural remedies should never be used as a replacement for professional care. There are many prescription drugs available to treat anxiety disorders. These medications can be effective in conjunction with psychotherapy and psychosocial treatments, such as cognitive behavioral treatment. If you're suffering from severe or chronic anxiety, talk to your doctor about the best options for you.
Herbal Teas
Many herbal teas can reduce stress and anxiety. These include chamomile as well as valerian. Green tea is a great choice, as it is high in antioxidants, which can help reduce inflammation and protect cells.
Supplementation with vitamins and herbs can offer natural anxiety relief It's crucial to talk to your doctor first. Certain supplements may affect prescription drugs negatively, so you should avoid them if your health is already in danger.
In a number of studies, nutritional and herbal supplements proved to be effective in treating anxiety disorders and symptoms, without the side effects that are common with prescription medications. Herbs and nutrients like St. John's wort, magnesium, kava, and omega-3 fatty acids are all used to treat anxiety. In small studies, 5-HTP, melatonin, and inositol have also shown promise. However, larger studies with better quality are needed.
Certain essential oils can help reduce anxiety and promote relaxing but they should only be used in conjunction with a doctor. You can make a relaxing aromatherapy oil. They are usually taken inhaled or applied to the skin. Essential oils, such as the chamomile, lavender and bergamot are believed to have relaxing effects. Lavender oil (LEO) is a source of chemicals known as terpenes, which can affect chemical receptors in the brain and decrease depression and anxiety symptoms. A 2017 review of scientific literature found that LEO could be an effective short-term treatment for anxiety and depression.
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, like whole grains and proteins and fruits, vegetables and healthy fats can aid in balancing the brain's mood-regulating neurons. You can increase your omega-3 fats by including more fish and chia seed to your diet. Meditation and relaxation techniques such as belly breathing, which activates vagus nerve, can help ease anxiety.
Anxiety is an everyday part of life, but if it becomes a hindrance to your everyday activities, it can become an issue. Signs of anxiety like a racing heart, sweating and difficulty breathing can affect your daily life. If you're experiencing chronic anxiety that's preventing you from leading a fulfilling life, it could be the time to talk to an expert in mental health. A variety of prescription drugs are available to treat anxiety symptoms, and psychotherapy like cognitive behavioral therapy (CBT) is a great option alongside these medications.
Exercise
Anxiety is a normal feeling that can affect anyone, from the temporary anxiety that people experience prior to surgery or menstruation to the pervasive and uncontrollable anxiety that is characteristic of an anxiety disorder. It's normal to experience anxiety from time to time and to a certain extent, it should not be a continuous feeling. It can cause negative consequences if it's not dealt with.
One of the best natural remedies for anxiety is to exercise. Exercise triggers the production of our wonderful friends, the endorphins, that are part of the 'happy hormones' and help reduce feelings of stress. Although research is limited however, moderate to intense exercise can help ease anxiety symptoms.
There are numerous ways to incorporate exercise into your daily routine, like cycling, running, and swimming and various yoga classes that blend gentle movements 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 tense body. Other beneficial activities include focusing on a positive thought, imagining a happy place or even using an app to relax.
In addition to physical exercise, consuming nutrient rich foods can reduce anxiety. This is due to their ability to support the optimal functioning of the brain and balance mood-regulating neurotransmitters. Dr. Modlin-Tucker recommends eating whole grains, protein, fruits, vegetables and healthy fats (like omega-3 fats). She also advises drinking water throughout the day to avoid dehydration, which can cause anxiety.
Herbal supplements are also helpful in reducing anxiety. Some herbs, such as valerian and ashwagandha, are able to reduce cortisol levels, a stress hormone that can trigger anxiety. Others, like chamomile or lavender, can cause relaxation. But, before taking any herbal supplements, it's always advised to consult with a qualified mental health professional.
Experiencing anxiety is normal and can be treated by a combination of dietary changes, natural supplements and relaxation techniques. But if you are experiencing persistent anxiety and are unable to manage it look into therapy as a possible option. BetterHelp can connect you with licensed therapists who can help you find the right treatment for your anxiety as well as the underlying issues. Start today by taking a no-cost online evaluation!