Natural Remedies to Treat AnxietyWhile anxiety is a normal thing and often goes away after a trigger, when it becomes chronic, it can become disruptive. If you feel anxious most days and it interferes with your daily life you should consider contacting an expert in mental health for help.
Natural methods can be employed to complement the treatment of first line, such as treatment and medications. These include herbal teas and supplements, along with dietary modifications.
Zinc
Zinc has been found to reduce anxiety. It's thought to help by controlling neurotransmitters such as GABA and serotonin, and increasing the resilience to stress. It also reduces inflammation, which may be a reason for anxiety. It is available as a dietary supplement and is available in oysters as well as other foods like poultry, red meat, and whole grains.
It's important to keep in mind that supplements are minimally regulated and don't always have a good track record. Supplements can also interact with specific medications, causing negative side effects. Consult your physician about dietary supplements before you begin taking them.
Magnesium, Omega-3 fatty acid (fish oil) L'theanine, Chamomile and Magnesium are all natural remedies you can use in conjunction with prescription medication. These natural remedies may help ease anxiety symptoms, however they don't treat the root causes.
It's important that you consult an expert in mental health in case you suffer from anxiety. They will assess your situation and provide you with a diagnosis, as well as prescribe a treatment plan to suit your needs.
Natural remedies are ideal for those who want to control their anxiety without the adverse effects of traditional medications. They don't replace therapy but they can help reduce anxiety and improve your quality of living.
A healthy diet and exercise are the best ways to fight anxiety. Herbal teas can be helpful too particularly those that do not contain caffeine, which can trigger anxiety in certain people. Try lavender, chamomile or lemon balm teas. These teas can be a soothing, relaxing
alternative treatments for anxiety to coffee. If you are worried about the effects your diet has on your mental health, talk to an experienced dietitian. They can provide nutritional advice or suggest diet adjustments. They can also provide advice on vitamin and herbal supplements that could be beneficial. St John's wort as well as passionflower, kava and valerian are among the herbs that have been recommended to ease anxiety, however more research is required. However, it is important to be cautious with herbs as they may interfere with prescribed medications.
Omega-3 Fatty Acids
Natural remedies can help you to ease your anxiety if you are a chronic worrier. These natural remedies can be utilized in conjunction with more conventional treatments, like psychotherapy or prescription medications. Consult your physician if you are experiencing anxiety that is causing problems in your daily life.
According to a recent JAMA Network Open meta-analysis, omega-3 fats found in fish oil as well as some vegetable oils are believed to help reduce anxiety symptoms. The study looked at information from 19 studies that compared the results of omega-3 supplements to placebo. Symptoms of anxiety include trembling, muscle tightness and difficulty in concentrating. The omega-3 fatty acid eicosapentaenoic acid (EPA), may aid in regulating various hormones and chemical messengers within the brain.
Ashwagandha, an Ayurvedic herb (Withania somnifera), is another natural remedy that can aid in relieving anxiety and stress. There is evidence that suggests it could lower the levels of cortisol which is an adrenaline-like hormone, and help improve sleep. However, further research is required.
Inhaling the aroma of essential oils can aid in relieving anxiety and improve the quality of sleep. Lavender oil has been proven to relax muscles and encourage tranquility. Other oils to try include eucalyptus, chamomile, and ylang-ylang. Essential oils can be used to reduce anxiety by spraying them onto the wrists and neck.
Regular exercise can be an effective natural cure for anxiety, assisting to reduce stress and boost the feel-good chemicals, such as endorphins. It also helps to stabilize blood sugar. If you are struggling to find motivation to exercise in the first place, just a few minutes of deep breathing exercises can help and ease your feelings of tension.
It is vital to remember that natural remedies are not an alternative to professional treatment. There are a variety of prescription medications available to treat anxiety disorders. These medications may be effective when combined with psychotherapy and psychosocial treatments, such as cognitive behavior therapy. If you are struggling with chronic or severe anxiety, talk to your doctor about the best treatment options for you.
Herbal Teas
Many herbal teas can help alleviate anxiety and stress. They include chamomile and valerian. Green tea is a great choice, as it is high in antioxidants, which can help reduce inflammation and protect cells.
Supplementing with herbs and vitamins can offer natural anxiety relief It's crucial to talk to your doctor first. Some supplements can interfere with prescription drugs which is why it's best to avoid them if you are suffering from other health issues.
Several studies have found that herbal and nutritional supplements can treat anxiety-related symptoms and disorders without the negative side effects that are associated with prescription medications. Herbs and other nutrients such as St. John's wort, magnesium, kava, and omega-3 fats are all used to combat anxiety. In small studies, 5-HTP, melatonin, and inositol have also shown promise. However, more studies of higher quality are required.
Certain essential oils can reduce anxiety and promote relaxing but they should only be used in conjunction with an appointment with a doctor. They are typically inhaled or applied to skin, but you can also use them to create a relaxing aromatherapy oil. Essential oils, such as bergamot, lavender, and chamomile, are known to have relaxing effects. Lavender oil (LEO) contains chemical compounds known as Terpenes, which affect the brain's chemical receptors and reduce anxiety and depression symptoms. A 2017 review of scientific literature found that LEO may be a viable short-term treatment for depression and anxiety.
There are also a variety of these natural remedies in the kitchen, for example, changing your diet or taking herbal supplements. Consuming nutrient-rich food items such as whole grains and proteins, fruits vegetables, healthy fats and vegetables, can balance the neurotransmitters that regulate mood. You can increase your omega-3 fats by adding 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 is a normal part to life, but if it becomes a hindrance to your daily activities, it becomes a problem. A racing heart, sweating, or difficulty breathing are all signs that can hinder your life. If you're suffering from chronic anxiety that's preventing you from leading a fulfilling life, it's time to consult an expert in mental health. There are several prescription medications that can help treat anxiety-related symptoms. Psychotherapy, such as cognitive behavioral therapy (CBT) can also be effective.
Exercise
Anxiety is a normal feeling that affects everyone from the minor anxiety people experience prior to menstrual cycle or surgery to the pervasive and uncontrollable anxiety that is characteristic of an anxiety disorder. While it's normal to feel anxious from time to time but it shouldn't be a regular event and can cause debilitating effects if left unchecked.
One of the best natural solutions to
anxiety and panic attacks treatment is to exercise. Exercise can trigger the release of endorphins, which are part of the 'happy-hormones and help reduce stress. Although research isn't extensive however, it has been proven that moderate-to-high intensity exercises can reduce anxiety symptoms, and that adding them to your daily routine could be beneficial over the long term.
There are plenty of ways to work fitness into your daily routine such as cycling, swimming and running, as well as a range of yoga classes that combine gentle movement with mindfulness techniques. You can also practice breathing exercises such as 4-7-8 breaths, which help slow down hyperventilation. This can reduce the effects of tight muscles. Other activities that are effective include focusing on an enjoyable thought, imagining happy places or using a relaxation application.
Aside from physical movement, consuming nutrient-rich foods can also help reduce anxiety by promoting the brain's optimal function and balancing mood-regulating neurotransmitters. Dr. Modlin-Tucker recommends eating whole grains, protein, fruits, vegetables and healthy fats (like omega-3 acid fatty acids). She also suggests drinking water throughout the day to avoid dehydration that can cause anxiety.
Herbal supplements are also helpful in decreasing anxiety. Some herbs, such as valerian and ashwagandha, are able to lower cortisol levels, a stress hormone that can cause anxiety. Other herbs, such as lavender or chamomile, can induce relaxation. But, before taking any herbal supplements, it's always recommended to consult a trained mental health professional.
Anxiety is a normal thing and can be addressed by a combination of dietary adjustments, natural supplements and relaxation techniques. If you're experiencing persistent anxiety and are unable to manage it look into therapy as a possible option. BetterHelp can match you with licensed therapists who can help you find the best treatment for your anxiety as well as the underlying issues. Start with a no-cost
online anxiety treatment assessment today!
