Natural Remedies to Treat Anxiety
While anxiety is a normal thing and generally disappears following an event, when it becomes chronic, it can be disruptive. If you are constantly anxious on days and it affects your daily life, consider reaching out to an expert in mental health for assistance.
Natural methods can complement therapies that are first-line, such as therapy and medications. These include herbal teas and supplements, along with dietary modifications.
Zinc
Zinc is a mineral which has been proven to be effective in decreasing anxiety. It's believed to assist in controlling neurotransmitters, such as GABA and serotonin, and increasing stress resilience. It also helps to reduce inflammation, which could be an underlying factor in 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's important to note that supplements are minimally regulated and don't always have a good track record. Supplements can also interact with specific medications, which can cause adverse side effects. Talk to best herbal treatment for anxiety Iampsychiatry about supplements for your diet before you start taking them.
Some natural remedies that can be used in conjunction with prescription medications 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-related symptoms however they don't address the root causes of the disorder.
If you're suffering from anxiety, it's important to seek out a mental health professional. They will be able to diagnose the problem and provide the best treatment plan for your requirements.
Natural remedies are ideal for those who wish to control their anxiety without the side effects of traditional medication. They don't replace therapy but they can reduce anxiety and improve your quality of life.
The best method to manage anxiety naturally is by eating an appropriate diet and doing plenty of exercise. Herbal teas can be beneficial particularly those that aren't high in caffeine, which can cause anxiety in some people. Try lavender, chamomile and lemon balm teas. These teas are a soothing, refreshing alternative to coffee. Consult a registered dietitan If you are concerned about the effect of your diet on your mental health. They can provide nutritional advice or suggest dietary changes. They can also provide advice on herbal and vitamin supplements. St John's Wort as well as passionflower, kava and sava are herbs that have been proven to be effective in reducing anxiety, but more research is needed. However, you should be wary of herbs as they may interfere with prescribed medications.
Omega-3 Fatty Acids
If you're a chronic worryr natural remedies could help ease your anxiety. These natural remedies can be used in conjunction with more traditional treatments, like psychotherapy or prescription medications. Consult your physician in case you're experiencing anxiety that is causing disruption in your daily life.
According to a recent JAMA Network Open meta-analysis, omega-3 fatty acids found in fish oil as well as some vegetable oils may help to ease anxiety symptoms. The study examined data from 19 different studies that compared the effects of omega-3 supplements to placebo. Symptoms of anxiety include trembling, muscle tightness and difficulty in concentrating. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acid, may help regulate hormones and chemical messengers in the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera) is a natural remedy that may aid in relieving stress and anxiety. There is evidence that suggests it could reduce levels of cortisol (an hormone similar to adrenaline) and enhance sleep. However, further research is required.
Inhaling certain essential oils can reduce anxiety and help you sleep better. Lavender oil has proven to relax muscles and encourage calmness. Other oils to try include chamomile, eucalyptus 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 increase feel good chemicals, such as endorphins. Additionally it can help keep blood sugar stable. If you struggle to find the motivation to exercise, just a few minutes of deep breathing exercises can help and help ease the feeling of tension.
It is important to keep in mind that natural remedies are not a substitute for professional treatment. Several prescription medications are available to treat anxiety disorders and can be effective when paired with psychotherapy or psychosocial interventions like cognitive behavioral therapy. Consult your physician if you suffer from severe or chronic anxiety.
Herbal Teas
There are many herbal teas that may help relieve stress and anxiety like chamomile lemon balm, passionflower and more. Green tea is a good choice, as it is high in antioxidants, which can reduce inflammation and protect cells.
Consult your doctor prior to taking supplements. Certain supplements may affect prescription drugs negatively, so you should avoid these if you are already in danger.
In several studies, herbal and nutritional supplements have been proven to be effective in treating anxiety disorders and symptoms without the negative side effects common with prescription medications. Herbs and nutrients like St. John's wort, magnesium, kava, and omega-3 fatty acids are all used to combat anxiety. Other supplements like 5-HTP, inositol and melatonin have shown promise in small studies, but larger, more thorough studies are needed.
Certain essential oils can reduce anxiety and help relax, but they should only be used under a physician's treatment. They are usually inhaled or applied to skin but you can use them to make a calming aromatherapy oil. Essential oils, such as the chamomile, lavender and bergamot, are known to have the ability to calm. Lavender oil (LEO) is a source of chemicals known as Terpenes that can alter chemical receptors in the brain and help reduce depression and anxiety symptoms. A 2017 review of research literature showed that LEO may be a viable short-term treatment for depression and anxiety.
A number of these natural remedies are available in the kitchen. For example you can make dietary changes or take herbal supplements. Consuming foods that are rich in nutrients, such as whole grains and proteins, fruits, vegetables, and healthy fats, can help balance the brain's mood-regulating neurons. Add more fish and chia seeds to your diet can help get more omega-3 fatty acids. Meditation and other techniques for relaxation like belly breathing to stimulate the vagus nerve, can help ease anxiety.
Anxiety can be a normal part to life, but if it interferes in your daily activities, it becomes a problem. A racing heart, sweating or difficulty breathing are all symptoms that can disrupt your life. If you're experiencing chronic anxiety that is hindering you from leading a fulfilling life, it may be time to speak with a mental health professional. There are many prescription medications that can treat anxiety symptoms. Psychotherapy, such as cognitive behavioral therapy (CBT) is also effective.
Exercise
Anxiety can be a problem for everyone. It can range from the brief anxiety that people feel before menstrual or surgical procedures, to the pervasive symptoms that are an indication of anxiety disorders. Although it's normal to feel anxious from time to some extent, it should not be a constant feeling. It can have debilitating consequences if it isn't dealt with.
Exercise is one of the most effective natural remedies to ease anxiety. Moving stimulates the production of our good friends, endorphins. They are part of the 'happy hormones' and reduce the feeling of stress. Although research is limited the moderate to high intensity exercise can reduce anxiety symptoms.
There are plenty of ways to work exercise into your day such as cycling, swimming and running and various yoga classes that blend the gentle movements of yoga with mindfulness techniques. You can also practice breathing exercises, such as breathing for 4 to 7 breaths, which can aid in reducing hyperventilation. This can reduce the effects of a tight body. Other methods of relaxation include focusing on a pleasant image, or imagining a relaxing space or using a relaxation app.
In addition to physical exercise eating nutrient-rich foods can reduce anxiety. This is because they support the optimal functioning of the brain and regulate mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein as well as fruits, vegetables and healthy fats like omega-3 fatty acid. She also advises drinking water throughout the day to avoid dehydration, which can cause anxiety.
Herbal supplements can be helpful in relieving anxiety. Certain herbs, such as valerian and ashwagandha, are able to reduce cortisol levels, which is a stress hormone that can trigger anxiety. Others, like lavender or chamomile, may help to relax. It is best to consult a mental health professional prior to taking any herbal supplements.
Anxiety is a common feeling which can be dealt with through a combination dietary modifications, natural supplements and relaxation techniques. If you're experiencing chronic anxiety and you aren't able to control it Consider therapy as an alternative option. BetterHelp connects you to licensed therapists who can help find the right treatment for your specific anxiety and underlying issues. Get started with a free online assessment today!