Natural Remedies to Treat Anxiety
Although anxiety is normal and often disappears following a trigger, when it becomes chronic it can cause disruption. If you feel anxious most days and it affects your daily life you should consider contacting the mental health professional to seek help.
Natural methods can be used to complement the treatment of first line, such as therapy and medications. These include herbal teas, supplements, and other dietary modifications.
Zinc
Zinc has been proven to reduce anxiety. It's thought to help by controlling neurotransmitters, such as GABA and serotonin, as well as increasing stress resilience. It could also reduce inflammation, which is a factor that can lead to anxiety. It is available as a dietary supplement and is available in oysters and other foods such as poultry, red meat and whole grains.
It's important that you know that supplements aren't fully controlled, and aren't always able to boast a good reputation. Supplements can also interact with specific medications, which can cause adverse side effects. Therefore, consult your doctor before starting any diet supplements.
Magnesium, Omega-3 fatty acid (fish oil) L'theanine, and Chamomile are all natural remedies you can combine with prescription medications. These are all natural remedies that can alleviate some of anxiety-related symptoms however they don't address the root causes of the disorder.
If best natural treatment for anxiety suffer from anxiety, it's essential to seek out a mental health professional. They will be able to diagnose the problem, and recommend an appropriate treatment plan to meet your needs.
Natural remedies are ideal for those who want to control their anxiety without the side effects of traditional medication. They aren't a substitute for therapy, but they can help reduce anxiety and improve the quality of your living.
Exercise and a healthy diet are the best ways to fight anxiety. Herbal teas can be beneficial particularly those that aren't high in caffeine, which can cause anxiety in some people. Try lavender, chamomile or lemon balm teas. These teas are an enjoyable, refreshing alternative to coffee. If you are worried about the effect your diet has on your mental health, speak to a registered dietitian. They can offer nutritional advice or suggest dietary adjustments. They can also provide advice about herbal and vitamin supplements that could be beneficial. St John's wort along with passionflower, kava, and valerian are a few herbs that have been recommended to alleviate anxiety, but more research is required. However, you should be cautious with herbal remedies as they may interfere with some prescribed medicines.
Omega-3 Fatty Acids
Natural remedies can help you to reduce your anxiety if you are a chronic worrier. These natural remedies can be used in conjunction with more traditional treatments, like psychotherapy or prescription medications. Speak to your doctor when you're experiencing anxiety that is causing problems in your daily life.
Omega-3 fatty acids, which can be found in fish and some vegetable oils, are believed to reduce anxiety symptoms, as per the results of a recent meta-analysis in the journal JAMA Network Open. The study looked at data from 19 studies which compared omega-3 supplements to placebo. Anxiety symptoms include trembling, muscle tightness and difficulty in concentrating. The omega-3 fatty acids, eicosapentaenoic acid (EPA), may aid in the regulation of different hormones and chemical messengers in the brain.
Ashwagandha, an Ayurvedic herb (Withania somnifera), is another natural remedy that can aid in relieving anxiety and stress. A few studies suggest that it could lower levels of cortisol (an hormone similar to adrenaline), and improve sleep. Further research is required.
Inhaling essential oils from certain essential oils can reduce anxiety and help you sleep better. Lavender oil has been proven to relax muscles and increase peace. Other oils to try include eucalyptus, chamomile and ylang ylang. Essential oils can be used to ease anxiety by spraying them onto the neck and wrists.
Regular exercise is a natural way to reduce anxiety. It can help decrease stress and increase feel good chemicals like endorphins. Additionally, it helps to maintain blood sugar levels. If you are struggling to get yourself motivated to exercise, deep breathing exercises will assist. They can also help reduce tension.
However it is vital to note that natural remedies should not be used as a substitute for professional treatment. Several prescription medications are available to treat anxiety disorders and may work well when combined with psychotherapy or psychosocial interventions such as cognitive behavioral therapy. Speak to your doctor when you have chronic or severe anxiety.
Herbal Teas
Many herbal teas can alleviate anxiety and stress. These include chamomile and valerian. Green tea is also a good option, since it is high in antioxidants, which can reduce inflammation and help protect against cell damage.
Consult your doctor prior to taking supplements. Certain supplements can interact negatively with prescription drugs and therefore you should stay clear of these if you are already compromised.
Numerous studies have shown that nutritional and herbal supplements can treat anxiety-related symptoms and disorders without dangerous side effects of prescription medications. St. John's wort and other nutrients, such as magnesium, kava and omega-3 fatty acids, are used to treat anxiety. Other supplements such as 5-HTP, inositol and Melatonin have proven promising in small studies, however larger, higher quality studies are required.
Certain essential oils may help ease anxiety and promote relaxation but they should only be used with a doctor. They are typically applied to the skin but you can use them to make a calming aromatherapy oil. All essential oils, including bergamot, lavender, and chamomile are believed to have relaxing effects. Lavender oil (LEO) contains chemicals called Terpenes that can alter chemical receptors in the brain and reduce anxiety and depression symptoms. A 2017 review of the scientific literature found that LEO may be a viable short-term treatment for anxiety and depression.
Some of these natural remedies can be found in the kitchen. For example you can alter your diet or take herbal supplements. Foods that are high in nutrients, like whole grains and proteins as well as fruits, vegetables, and healthy fats, can help to regulate the mood-regulating neurons. Incorporating more fish and chia seeds into your diet can help get more omega-3 fatty acids. Meditation and other relaxation techniques, such as belly breathing to activate the vagus nerve can help ease anxiety.
Anxiety is a natural part of life, but it can become an issue when it interferes with your everyday activities. The symptoms of a racing heart, sweating and difficulty breathing can impact your quality of life. If you're suffering from chronic anxiety that is hindering you from leading a fulfilling life, it's the time to talk to an expert in mental health. Several prescription medications are available to treat anxiety-related symptoms and psychotherapy, such as cognitive behavioral therapy (CBT) can work well in conjunction with them.
Exercise
Anxiety is a common feeling that affects everyone from the sporadic anxiety that people experience prior to surgery or menstruation to the pervasive and uncontrollable emotions that are characteristic of anxiety disorders. But 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 left unchecked.
Exercise is one of the most effective natural ways to ease anxiety. Exercise can trigger the release of endorphins which are part of the 'happy hormones which reduce stress. Although research isn't extensive however, it has been proven that moderate-to-high intensity exercises can reduce anxiety-related symptoms and that incorporating them into your regular routine can result in long-term positive effects.
There are plenty of ways to work in some exercise into your schedule such as cycling, swimming and running and various yoga classes that blend the gentle movements of yoga with mindfulness techniques. You could also try breathing exercises, like 4-7-8 breathing, which helps slow down hyperventilation and reverses the effects of a tight body. Other methods that work include focusing on a positive idea, imagining a happy place or using a relaxation app.
In addition to exercise eating nutrient-rich foods can help to reduce anxiety. This is because they help maintain optimal brain function and balance mood-regulating neurotransmitters. Dr. Modlin-Tucker suggests eating whole grains, protein vegetables, fruits, and healthy fats (like omega-3 fatty acids). She also recommends drinking water all day long to prevent dehydration that can lead to anxiety.
Herbal supplements are also helpful in decreasing anxiety. Certain herbs, such as valerian and ashwagandha can help reduce cortisol levels which is a stress hormone that could cause anxiety. Other herbs like chamomile and lavender, can induce relaxation. It is recommended to talk to a mental health professional before taking any herbal supplements.
The feeling of anxiety is normal and can be addressed with a combination of dietary changes, natural supplements and relaxation techniques. If you're suffering from chronic anxiety and are unable to be able to control it despite your best efforts, therapy might be a possibility. BetterHelp can help you connect with licensed therapists who will help you find the right treatment for your anxiety as well as the underlying issues. Begin today by taking advantage of a no-cost online evaluation!