Natural Remedies to Treat Anxiety
While anxiety is a normal thing and often disappears after an event, when it becomes chronic, it can become disruptive. If you experience anxiety on a regular basis days and it interferes with your quality of life, consider reaching out to the mental health professional for assistance.
Natural methods can be used in conjunction with first-line treatments such as therapy and medication. These include herbal teas, supplements, and other dietary changes.
Zinc
Zinc is a mineral which has proven to be effective in decreasing anxiety. It’s believed to aid in controlling neurotransmitters such as GABA and serotonin, as well as increasing stress resilience. It may also reduce inflammation, a factor that can lead to anxiety. It’s found in dietary supplements and is found in oysters, red meat poultry, whole grains, dairy, legumes, cooked greens, mushrooms and Brewer’s yeast.
It is important to remember that supplements aren’t regulated in the fullest sense and aren’t always a positive track record. Supplements may also interact with certain medications, which can cause adverse side effects. Consult your physician about supplements to your diet prior to you start taking them.
Magnesium, Omega-3 fatty acid (fish oil) L’theanine, and Chamomile are all natural remedies that you can use in conjunction with prescription medications. These natural remedies may help alleviate anxiety symptoms, but they don’t treat the root cause of anxiety.
If you are suffering from anxiety, you need to consult an expert in mental health. They can diagnose your condition and prescribe a treatment plan that suits your needs.
Natural treatments are an excellent option for those seeking to control their anxiety, but don’t want to suffer the side consequences that are associated with traditional medicines. They’re not a substitute for therapy but they can help decrease anxiety and improve the quality of life.
A healthy diet and exercise are the best methods to combat anxiety. Herbal teas can be helpful too particularly those that do not contain caffeine, which can trigger anxiety in certain people. Try lavender tea, chamomile tea, and lemon balm. They are a relaxing and soothing alternative to coffee in the morning. Speak to a registered dietitan in case you are concerned about the impact of your diet on your mental health. They can suggest changes to your diet or offer nutritional counseling. They can also provide suggestions on herbal and vitamin supplements. St John’s Wort, kava and passionflower are some of the herbs that have been suggested as beneficial in relieving anxiety, but more research is needed. However, it is important to be cautious when using herbs as they may interfere with some prescribed medicines.
Omega-3 Fatty Acids
Natural remedies can help to lessen your anxiety levels if you’re a chronic worrier. These natural remedies can be employed in conjunction with more conventional treatments, like psychotherapy or prescription medications. Speak to your doctor when you’re experiencing anxiety that is causing disruption with your daily routine.
According to an article in the JAMA Network Open meta-analysis, omega-3 fatty acids found in fish oil and other vegetable oils may help to ease anxiety symptoms. The study looked at information from 19 studies that examined the effects of omega-3 supplements to placebo. Anxiety symptoms include trembling and muscle tightness. The omega-3 fatty acid eicosapentaenoic acid (EPA) could help regulate different hormones and chemical messengers in the brain.
Ayurvedic herb ashwagandha (Withania somnifera) is a different natural remedy that can help relieve anxiety and stress. A few studies suggest it may lower the levels of cortisol, which is an adrenaline-like hormone, and improve sleep. However, more studies are needed.
Inhaling the aroma of essential oils could also help to relieve anxiety and improve sleep quality. Lavender oil is known to relax muscles and increase tranquility. Try the chamomile oil, eucalyptus or ylang-ylang. Essential oils should be dilute before use and spraying on the wrists or neck to inhale when you feel anxious.
Regular exercise is a proven method of reducing anxiety. It can help decrease anxiety and boost feel good chemicals like endorphins. It also helps stabilize blood sugar. If you find it difficult to motivate yourself to exercise deep breathing exercises can help. They can also help reduce tension.
However, it is important to remember that natural remedies should not be used in lieu for professional assistance. A variety of prescription medicines are available to treat anxiety disorders. They can be effective when paired with psychotherapy or psychosocial interventions such as cognitive behavioral therapy. Speak to your doctor for advice if you are suffering from severe or chronic anxiety.
Herbal Teas
There are many herbal teas that could aid in relieving anxiety and stress, including chamomile, valerian, lemon balm and passionflower. Green tea is also a great option, since it is high in antioxidants, which can reduce inflammation and protect against cell damage.
Consult your doctor prior to taking any supplements. Certain supplements may interact negatively with prescription drugs and therefore you should stay clear of these if you are already compromised.
Numerous studies have shown that herbal and nutritional supplements can treat anxiety symptoms and disorders without dangerous side effects of prescription drugs. St. John’s wort and other nutrients, such as kava, magnesium, and omega-3 fatty acids are used to combat anxiety. Other supplements such as 5-HTP, inositol and Melatonin have shown promise in small studies, but larger, more thorough studies are required.
Certain essential oils may help reduce anxiety and promote relaxation however, they should only be used in conjunction with an appointment with a doctor. You can make an aromatherapy oil that relaxes. They are typically taken inhaled or applied to the skin. All essential oils, including chamomile, lavender and bergamot are believed to have the ability to calm. Lavender oil is a source of chemicals known as Terpenes that affect the brain’s chemical receptors to help reduce depression and anxiety symptoms. A 2017 review of scientific literature revealed that LEO may be a viable short-term treatment for anxiety and depression.
You can also find some of these natural remedies in the kitchen, such as changing your diet or taking herbal supplements. Eating foods rich in nutrients, such as whole grains and proteins and fruits, vegetables and healthy fats can help balance mood-regulating neurons. You can get more omega-3 fats by adding more fish and chia seeds to your diet. Relaxation techniques and meditation such as belly breathing, which activates the vagus muscle, can reduce anxiety.
Anxiety is an everyday part of life, but if it interferes in your everyday activities, it can become a problem. Symptoms like sweating, racing heart and breathing problems can affect your daily life. If you’re suffering from chronic anxiety that is hindering you from living a fulfilled life, it may be time to consult an expert in mental health. There are a variety of prescription medications that can be used to treat anxiety symptoms. Psychotherapy, for instance cognitive behavioral therapy (CBT) can also be effective.
Exercise
Anxiety can affect everyone. It can range from the brief anxiety that people experience prior to menstrual cycle or surgery, to the pervasive feelings that are a sign of anxiety disorder. It’s normal to experience anxiety from time to the point and to a certain extent, it shouldn’t be a continuous feeling. It can cause devastating consequences if not dealt with.
One of the most effective natural remedies for anxiety is to exercise. Exercise can trigger the release of endorphins that are part of the ‘happy-hormones which reduce stress. Although research is not conclusive however, moderate to intense exercise can help ease anxiety symptoms.
There are numerous ways to incorporate exercise into your daily routine, like cycling, running, and swimming as well as numerous yoga classes that combine gentle movements with mindfulness techniques. You can also practice breathing exercises, like 4-7-8 breathing, which helps slow down hyperventilation and reverses the effects of a stressed body. Other methods of relaxation include focusing on a pleasant idea, imagining a peaceful place or even using a relaxation app.
In addition to physical activity, consuming nutrient rich foods can help reduce anxiety. This is due to their ability to support the brain’s optimal function and balance mood-regulating neurotransmitters. Dr. Modlin-Tucker recommends eating whole grains as well as protein fruit, vegetables, and healthy fats (like omega-3 fats). She also recommends drinking all day long to prevent dehydration which can lead to anxiety.
Herbal supplements can also be helpful in relieving anxiety. Certain herbs, such as ashwagandha and valerian, can help reduce the levels of cortisol, a stress hormone that may contribute to anxiety. Other herbs, such as chamomile and lavender, can promote relaxation. It’s best to consult with a mental health professional prior to taking any herbal supplements.
Social Anxiety Treatment Near Me is a normal emotion that can be treated by an array of dietary changes, natural supplementation and relaxation techniques. But if you are experiencing chronic anxiety and you aren’t able to get it under control, consider therapy as another option. BetterHelp connects you to licensed therapists who can help to find the best way to treat anxiety treatment for your particular anxiety and the underlying issues. Get started with a complimentary online assessment today!
