Natural Remedies to Treat Anxiety
While anxiety is normal and usually disappears following an event, when it becomes chronic, it can become disruptive. If you experience anxiety on a regular basis days and it affects your quality of life think about speaking with an expert in mental health for assistance.
Natural methods can be employed to complement the first-line treatment for anxiety, such as treatment and medications. These include herbal teas and supplements, as well as dietary changes.
Zinc
Zinc has been proven to reduce anxiety. It’s believed to work by regulating neurotransmitters like GABA and serotonin, and thereby increasing the resistance to stress. It also helps reduce inflammation, which is a reason for 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 good reviews. Additionally, supplements could interact with certain medications and cause adverse side effects. Talk to your doctor about dietary supplements before you begin taking them.
Some natural remedies that can be utilized in conjunction with prescription medication include magnesium Omega-3 fats (fish oil) L-theanine, chamomile, and. These natural remedies can alleviate anxiety symptoms, but they don’t address the root causes.
It is essential to consult a mental health professional if you suffer from anxiety. They can identify the cause of your anxiety and provide an appropriate treatment plan to meet your needs.
Natural treatments are excellent for those who wish to control their anxiety without the negative consequences of traditional medicines. They’re not a substitute for therapy but they can reduce anxiety and improve the quality of your life.
Fitness and a healthy diet are the best way to combat anxiety. Herbal teas can also help, especially those without caffeine, which can cause anxiety in some people. Try lavender, chamomile or lemon balm teas. These teas are a soothing and tranquil alternative to coffee. If you are concerned about the impact your diet affects your mental health, speak to an experienced dietitian. They can recommend dietary changes or offer nutritional counselling. They can also provide advice on vitamin and herbal supplements that could be beneficial. St John’s wort, kava, passionflower and valerian are among the herbs that have been proven to ease anxiety, however more research is needed. However, you must be wary of herbal remedies as they may interfere with prescribed medications.
Omega-3 Fatty Acids
If you’re a frequent worrier, natural remedies might help ease your anxiety. These natural remedies can be used alongside more traditional treatments, like psychotherapy or prescription medications. If you’re struggling with increased feelings of anxiety and it’s affecting your daily life talk to your doctor regarding the best drug to treat anxiety and depression method for you.
Omega-3 fatty acids, found in fish and other vegetable oils, appear to reduce anxiety symptoms, as per an analysis that was published in the journal JAMA Network Open. The study examined data from 19 studies that evaluated omega-3 supplements against placebo. The signs of anxiety are trembling, muscle tightness and difficulty concentrating. The omega-3 fatty acid eicosapentaenoic acid (EPA), may aid in the regulation of different hormones and chemical messengers in the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera), is another natural remedy which may help to relieve anxiety and stress. Some research suggests it might lower the levels of cortisol which is an adrenaline-like hormone and improve sleep. However, further studies are needed.
Inhaling essential oils from certain essential oils can reduce anxiety and help you sleep better. Lavender oil has proven to relax muscles and promote tranquility. Other oils to consider include chamomile, eucalyptus and ylang-ylang. Essential oils can be used to reduce anxiety by spraying them onto the neck and wrists.
Regular exercise can be an effective natural cure for anxiety, helping decrease stress and increase feel-good chemicals, such as endorphins. It also helps stabilize blood sugar. If you’re struggling to find motivation to exercise in the first place, just a few minutes of deep breathing exercises can help and reduce your feelings of tension.
However, it is important to remember that natural remedies should not be used as a replacement for professional care. Several prescription medications are available to treat anxiety disorders and can be effective when combined with psychotherapy or psychosocial treatments like cognitive behavioral therapy. If you’re suffering from chronic or severe anxiety, talk to your doctor about the best options for you.
Herbal Teas
There are many herbal teas that can aid in relieving anxiety and stress like chamomile lemon balm, passionflower and more. Green tea is also a good alternative, as it’s high in antioxidants, which can reduce inflammation and protect against cell damage.
Talk to your doctor before taking any supplements. Certain supplements may interact negatively with prescription drugs, so you should avoid these if you are already compromised.
In a variety of studies, nutritional and herbal supplements were found to be effective in treating anxiety disorders and symptoms, without the adverse effects common with prescription medications. St. John’s wort and other nutrients, such as magnesium, kava, and omega-3 fatty acid, 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 needed.
Certain essential oils can help reduce anxiety and promote relaxation however, they should only be used with the advice of a physician. You can make a relaxing aromatherapy oil. They are typically taken inhaled or applied to the skin. Chamomile, bergamot and lavender essential oils are known to have soothing properties. Lavender oil contains chemical compounds known as Terpenes that can affect the brain’s chemical receptors to decrease depression and anxiety symptoms. A 2017 review of research literature showed that LEO could be an effective short-term treatment for depression and anxiety disorder treatment without medication.
You can also find a few of these natural remedies in the kitchen, such as making changes to your diet or taking herbal supplements. Consuming foods that are rich in nutrients, such as whole grains and proteins, fruits, vegetables and healthy fats, can balance mood-regulating neurotransmitters. 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 vagus nerve, can help ease anxiety.
Anxiety is an everyday part of life, but when it affects your everyday activities, it can become a problem. A tense heart, sweating, or difficulty breathing are all signs that can hinder your life. If you’re experiencing chronic anxiety that’s preventing you from living a fulfilled life, it may be the time to talk to a mental health professional. There are a variety of prescription medications that can be used to treat anxiety symptoms. Psychotherapy, for instance cognitive behavioral therapy (CBT), is also effective.
Exercise
Anxiety can be a problem for everyone. It can range from the brief anxiety that people experience prior to menstrual or surgical procedures and the omnipresent symptoms that are an indication of anxiety disorders. It’s normal to be anxious from time the point and to a certain degree, it shouldn’t be a constant experience. It can lead to devastating consequences if not treated.
One of the most effective natural remedies for anxiety is to exercise. Exercise stimulates the release of endorphins, which are part of the ‘happy-hormones and help reduce stress. Although research isn’t extensive but it has been discovered that moderate to high-intensity workouts can decrease anxiety-related symptoms and that incorporating them into your regular routine can have long-term positive effects.
There are a variety of ways to work fitness into your daily routine, including swimming, cycling and running and yoga classes that combine the gentle movements of yoga with mindfulness techniques. You can also try breathing exercises, such as breathing for 4-7 minutes, which can help reduce hyperventilation and reverses the effects of a tense body. Other methods of relaxation include focusing on a relaxing thought, imagining a happy space or using an app to relax.
Aside from physical movement, consuming nutrient-rich foods can also help lower anxiety by promoting optimal brain function and balancing mood-regulating neurotransmitters. Dr. Modlin-Tucker suggests eating whole grains as well as protein, fruits, vegetables and healthy fats (like omega-3 acid fatty acids). She also suggests drinking all day long to avoid dehydration, which can lead to anxiety.
Herbal supplements can also aid in reducing anxiety. Certain herbs, like valerian and ashwagandha can reduce the levels of cortisol which is a stress hormone. It may contribute to anxiety. Other herbs, such as chamomile and lavender, can induce relaxation. It is recommended to talk to an expert in mental health before taking any herbal supplements.
The feeling of anxiety is normal and can be treated by a combination of dietary adjustments, natural supplements and relaxation techniques. If you’re experiencing constant anxiety and you’re unable to be able to control it despite all your efforts, therapy could be an option. BetterHelp connects you with licensed therapy professionals who can help you find the right treatment for your specific anxiety and the underlying issues. Begin today by taking advantage of a no-cost online evaluation!