Natural Remedies to Treat Anxiety
Although anxiety is normal and usually subsides after a trigger occurs however, it can become disruptive if it becomes chronic. If you experience anxiety on a regular basis days and it is affecting your quality of life you should consider contacting an expert in mental health for help.
Natural methods can be employed to complement the treatment of first line like therapy and medications. These include herbal teas and supplements, and dietary changes.
Zinc
Zinc is a mineral that's been proven to be effective in the reduction of anxiety. It's thought to help by regulating neurotransmitters like GABA and serotonin, and increasing stress resilience. It may also reduce inflammation, a factor that can trigger anxiety. It is available as nutritional supplements and can be found in oysters red meat, poultry, whole grains dairy, legumes, cooked greens, mushrooms and Brewer's yeast.
It's important that you know that supplements are not strictly controlled, and they don't always come with an excellent reputation. In addition, supplements can interact with certain medications and cause adverse negative side effects. Consult your physician about dietary supplements before you start taking them.
Some natural remedies that can be utilized in conjunction with prescription medication include magnesium Omega-3 fatty acids (fish oil) L-theanine, chamomile and l-theanine. These are all natural treatments that can help ease some of anxiety symptoms but they do not address the fundamental causes of anxiety.
It's important that you consult an expert in mental health when you are suffering from anxiety. They will be able to diagnose the problem, and prescribe the best treatment plan for your requirements.
Natural treatments can be an excellent option for those who are looking to manage their anxiety but don't want the side consequences that are associated with traditional medication. They're not a substitute for therapy however they can help to reduce anxiety and improve quality of life.
The best way to combat anxiety naturally is through eating an appropriate diet and doing plenty of exercise. Herbal teas can help too and are especially beneficial if they don't contain caffeine, which can cause anxiety in some people. Try chamomile, lavender and lemon balm teas. They are a relaxing, comforting alternative to coffee in the morning. If you are worried about the effect your diet can have on your mental health, speak to a registered dietitian. They can offer nutritional advice or recommend dietary changes. They can also offer information on vitamins and herbal supplements. 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. Herbal remedies can interfere with prescription medications, so you should be aware.
Omega-3 Fatty Acids
If you're a chronic worrier natural remedies can help to ease your anxiety. These are a great complement to more traditional methods of treatment, such as psychotherapy or prescription medication. If you're experiencing heightened feelings of anxiety and it's affecting your daily life consult your physician regarding the best method for you.
Omega-3 fatty acids, which can be found in fish and other vegetable oils, are believed to reduce anxiety symptoms, according to the results of a recent meta-analysis 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. The omega-3 fatty acid eicosapentaenoic acid (EPA), may help regulate various hormones and chemical messengers within the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera) is a natural remedy which may help to relieve anxiety and stress. Some research suggests it might lower levels of cortisol, an adrenaline-like hormone and improve sleep. Further research is required.
Inhaling the scent of essential oils can aid in relieving anxiety and improve the quality of sleep. Lavender oil is believed to relax muscles and promote tranquility. Other oils worth trying include eucalyptus, chamomile, and ylang-ylang. Essential oils can be used to ease anxiety by spraying them on the wrists and neck.
Regular exercise is a great method of reducing anxiety. It can help decrease stress and boost the feel-good chemicals such as endorphins. In addition, it helps to keep blood sugar stable. If you are struggling to find motivation to exercise for a while, a few minutes of deep breathing exercises can be beneficial and ease your feelings of tension.
However, it is important to remember that natural remedies should never be used as a substitute for professional assistance. There are many prescription drugs available to treat anxiety disorders. These medications may work well in combination with psychotherapy and psychosocial treatments, such as cognitive behavior therapy. If you're suffering from chronic or severe anxiety, consult your doctor about the best treatment options for you.
Herbal Teas
Many herbal teas can alleviate anxiety and stress. These include chamomile and valerian. Green tea is also a great choice, as it is high in antioxidants that reduce inflammation and help protect against cell damage.
Supplementing with herbs and vitamins can help with anxiety naturally, but it's important to talk to your doctor first. Certain supplements may interact with prescription medications and therefore it's recommended to stay clear of them if you have any other health issues.
In several studies, herbal and nutritional supplements proved to be effective in treating anxiety disorders and symptoms, without the adverse effects associated with prescription medications. Herbs and other nutrients such as St. John's wort, kava, magnesium and omega-3 fatty acids are all utilized to combat anxiety. In small studies 5-HTP, melatonin and inositol have also demonstrated promise. However, larger studies with higher quality are needed.
Certain essential oils can reduce anxiety and promote relaxing but they should only be used in conjunction with the advice of a physician. You can combine them to create an aromatherapy oil that relaxes. I Am Psychiatry are typically inhaled or applied to the skin. All essential oils, including bergamot, lavender, and chamomile, are known to have calming effects. Lavender oil contains chemicals called Terpenes, which can alter the brain's chemical receptors to help reduce depression and anxiety symptoms. A 2017 review of the scientific literature found that LEO could be an effective short-term treatment for depression and anxiety.
There are also a variety of these remedies for natural health in the kitchen, such as changing your diet or taking herbal supplements. Consuming foods that are rich in nutrients like whole grains, proteins, fruits vegetables, healthy fats and vegetables can help balance neurotransmitters that regulate mood. You can increase your omega-3 fats by including more fish and chia seed to your diet. Relaxation techniques and meditation like belly breathing, which activates the vagus nerve, can help ease anxiety.
Anxiety can be a normal aspect of life, but if it affects your everyday activities, it can become a problem. A tense heart, sweating or trouble breathing are all symptoms that can affect your life. If your anxiety is persistent and is preventing you from living your best life is the time to talk to a mental healthcare professional. There are several prescription medications that can be used to treat anxiety symptoms. Psychotherapy, for instance cognitive behavioral therapy (CBT), is also effective.
Exercise
Anxiety can affect anyone. It can range from the brief anxiety people experience prior to menstrual cycle or surgery, to the pervasive anxiety that is an indication of anxiety disorder. While it's normal to experience anxiety from time to time but it shouldn't be a regular incident and can have devastating effects if not treated.
One of the most effective natural ways to combat anxiety is to exercise. Exercise can trigger the release of endorphins, which are part the 'happy-hormones and help reduce stress. Although research is limited, moderate to high intensity exercise can help reduce anxiety symptoms.
There are many ways to incorporate exercise into your daily routine, such as cycling, swimming and running, as well various yoga classes which combine gentle movements with mindfulness techniques. You can also try breathing exercises like 4-7-8 breathing, which helps to reduce hyperventilation and counteracts the effects of a tight body. Other exercises that work include focusing on a pleasant thought, imagining happy locations or using a relaxation program.
Apart from physical exercise eating foods that are rich in nutrients can also lower anxiety by promoting the brain's optimal function and balancing mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein along with vegetables, fruits and healthy fats like omega-3 fatty acids. She also advises drinking water throughout the day to prevent dehydration, which can trigger anxiety.
Herbal supplements can also aid in helping to reduce anxiety. Certain herbs, like valerian and ashwagandha, can lower cortisol levels, a stress hormone that can cause anxiety. Other herbs, such as lavender or chamomile, can help to relax. But, before taking any herbal supplement it is always recommended to consult a trained mental health expert.
The feeling of anxiety is normal and can be treated by a combination of dietary changes, natural supplements and relaxation techniques. However, if you're suffering from chronic anxiety and you aren't able to get it under control, consider therapy as another option. BetterHelp matches you with licensed therapists who can help you determine the best treatment for your particular anxiety and the root of the issue. Start today by taking a no-cost online evaluation!