Natural Remedies to Treat Anxiety
Although anxiety is normal and generally subsides after the trigger is removed, it can become disruptive if it becomes chronic. If you feel anxious most days and it interferes with your daily life, consider reaching out to the mental health professional for assistance.
Natural methods can be a great complement to first-line treatments such as therapy and medications. These include herbal teas, supplements and other dietary changes.
Zinc
Zinc has been shown to decrease anxiety. It's believed to work by regulating neurotransmitters like GABA and serotonin as well as increasing the resistance to stress. It also reduces inflammation, which is an underlying cause of anxiety. It is available as nutritional supplements and can be found in oysters red meat, poultry whole grains legumes, dairy cooked greens, mushrooms and Brewer's yeast.
It is important to know that supplements aren't fully regulated, and they do not always have an excellent reputation. Additionally, supplements may interact with certain medications and have adverse negative effects. Talk to your doctor about supplements for your diet before you begin taking them.
Magnesium, Omega-3 fatty acid (fish oil), L'theanine and Chamomile are all natural treatments that you can combine with prescription medication. These natural remedies can ease anxiety symptoms, however they don't address the root cause of anxiety.
If you're suffering from anxiety, you need to seek out an expert in mental health. They can assess your condition and give you a diagnosis, as well as determine a treatment plan that will suit your needs.
Natural remedies are ideal for those who want to manage their anxiety without the side effects of traditional medication. They aren't a substitute for therapy, but they can help decrease anxiety and improve the quality of life.
The best way to combat anxiety naturally is to eat an appropriate diet and doing plenty of exercise. Herbal teas can be helpful too and are especially beneficial if they don't contain caffeine, which can trigger anxiety in some people. Try lavender, chamomile and lemon balm teas. They can be a calming and soothing alternative to coffee in the morning. If you are worried about the effect your diet affects your mental health, speak to an experienced dietitian. They can recommend dietary changes or offer nutritional counseling. They can also offer advice on herbal and vitamin supplements. St John's wort as well as passionflower, kava and valerian are a few herbs that have been recommended to reduce anxiety, but more research is required. However, it is important to be cautious when using herbal remedies as they may interfere with certain prescribed medications.
Omega-3 Fatty Acids
Natural remedies can help to reduce your anxiety if you are a chronic worrier. These are a great complement to more traditional treatments like psychotherapy or prescription medication. Consult your physician when you're experiencing anxiety that is interfering in your daily life.
According to an article in the JAMA Network Open meta-analysis, omega-3 fatty acids 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 a placebo. Symptoms of anxiety include tension in the muscles, trembling and difficulty concentrating. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acid can help regulate hormones and chemical messengers within the brain.
Ayurvedic herb Ashwagandha (Withania somnifera) is another natural remedy that can 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, further research is required.
Inhaling certain essential oils can help reduce anxiety and help you sleep better. Lavender oil is known to relax muscles and promote calmness. Other oils to try include eucalyptus, chamomile and ylang ylang. Essential oils can be used to ease anxiety by spraying them onto the wrists and neck.
Regular exercise is a great way to reduce anxiety. It can help decrease anxiety and boost feel good chemicals, such as endorphins. Additionally, it helps to maintain blood sugar levels. If you are struggling to motivate yourself to exercise Deep breathing exercises can assist. They can also ease tension.
However it is vital to remember that natural remedies should not be used as a replacement for professional treatment. Several prescription medications are available to treat anxiety disorders. They can be effective when paired with psychotherapy or psychosocial interventions such as cognitive behavioral therapy. If you are struggling with chronic or severe anxiety, speak to your doctor about the best options for you.
Herbal Teas
Many herbal teas can help reduce anxiety and stress. These include chamomile as well as valerian. Green tea is also a good choice, as it is high in antioxidants that reduce inflammation and help protect against cell damage.
Talk to your doctor before taking any supplements. Certain supplements may interfere with prescription drugs, so it's best to avoid them if have other health issues.
In a number of studies, nutritional and herbal supplements have been proven to be effective in treating anxiety disorders and symptoms without the side effects that are caused by prescription drugs. Herbs and other nutrients such as St. John's wort, magnesium, kava, 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, but larger, higher quality studies are required.
Certain essential oils may help reduce anxiety and promote relaxing, but should only be used with the advice of a physician. They are typically inhaled or applied to skin but you can use them to make an aromatherapy oil that is calming. All essential oils, including chamomile, lavender and bergamot are known to have calming effects. Lavender oil (LEO) contains chemicals called Terpenes, which affect chemical receptors in the brain and reduce anxiety and depression symptoms. anxiety treatment at home of research findings found LEO to be an effective short-term treatment for depression and anxiety disorders.
You can also find a few of these natural remedies in the kitchen, for example, incorporating dietary changes or taking herbal supplements. Consuming nutrient-rich food items like whole grains, proteins, fruits vegetables, healthy fats and vegetables can help regulate neurotransmitters that regulate mood. Incorporating more fish and chia seeds to your diet can help gain more omega-3 fatty acids. Meditation and other relaxation techniques, such as belly breathing to activate the vagus nerve, can aid in easing anxiety.
Anxiety is a normal part of life however it can turn into an issue when it interferes with your everyday activities. An anxious heart, sweating or difficulty breathing are all symptoms that can affect your daily life. If you're experiencing constant anxiety that is preventing you from living a satisfying life, it may be the time to talk to a mental health professional. Several prescription medications are available to treat anxiety-related symptoms and psychotherapy, such as cognitive behavioral therapy (CBT) can be effective alongside these medications.
Exercise
Anxiety can be a problem for any person. It can range from the temporary anxiety that people experience prior to surgery or menstruation, to the pervasive symptoms that are an indication of anxiety disorders. Although it's normal to be anxious from time some degree, it shouldn't be a constant feeling. It can cause devastating consequences if not dealt with.
One of the most effective natural solutions to anxiety is to exercise. Exercise can trigger the release of endorphins, which are part of the 'happy-hormones' group and reduce stress. While research is limited, it's been found that moderate-to-high intensity exercises can reduce anxiety-related symptoms and adding them to your daily routine can have long-term positive effects.
There are a variety of ways to work exercise into your day such as cycling, swimming and running and a range of yoga classes that combine gentle movement with mindfulness techniques. You can also practice breathing exercises, such as breathing for 4 to 7 breaths, which can help slow down hyperventilation. This can reverse the effects of tight muscles. Other effective activities include focusing on a positive idea, imagining a peaceful place or even using an app for relaxation.
In addition to exercise eating nutrient-rich foods can help to reduce anxiety. This is because they support optimal brain function and balance mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein along with fruits, vegetables and healthy fats like omega-3 fatty acid. She also suggests drinking water throughout the day to prevent dehydration which can lead to anxiety.
Herbal supplements can help in reducing anxiety. Certain herbs, like valerian and ashwagandha can lower the levels of cortisol which is a stress hormone that may contribute to anxiety. Other herbs, such as chamomile and lavender, can promote relaxation. But, before using any herbal supplements it is always recommended to consult a trained mental health professional.
The feeling of anxiety is normal and can be addressed by a combination of dietary changes, natural supplements, and relaxation techniques. If you're experiencing persistent anxiety and are unable to manage it Consider therapy as an alternative option. BetterHelp matches you with licensed therapists who can help find the right treatment for your specific anxiety and underlying issues. Start today by taking a no-cost online assessment!