Lisette Damico asked 3 months ago
Natural Remedies to Treat Anxiety
Although anxiety is normal and generally subsides after an event triggers it but it can be disruptive if it becomes chronic. If you feel anxious all day long and it is affecting your quality of living, seek help from a mental health professional.
Natural methods can be a great complement to therapies that are first-line, such as therapy and medication. These include herbal treatment for anxiety teas, supplements and other changes to your diet.
Zinc
Zinc is a mineral that has proven to be effective in the reduction of anxiety. It’s believed to aid in regulating neurotransmitters like GABA and serotonin, as well as improving the resilience to stress. It could also reduce inflammation, which is a factor that can cause anxiety. It is available as a dietary supplement and is found in oysters as well as other foods like poultry, red meat, and whole grains.
It’s important to note that supplements are not regulated at all and do not always have a great track record. Supplements can also interact with specific medications, causing negative side effects. Consult your physician 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 fats (fish oil), L-theanine and chamomile. These are all natural treatments that can alleviate some of the symptoms of anxiety, but they don’t treat the root causes of the disorder.
If you are suffering from anxiety, you need to consult an expert in mental health. They will be able to diagnose the problem, and recommend an appropriate treatment plan to meet your requirements.
Natural treatments can be an ideal option for those seeking to control their anxiety but don’t want the side effects of traditional medications. They’re not a substitute for therapy however they can reduce anxiety and improve your quality of life.
The best method to manage anxiety naturally is to eat an appropriate diet and doing plenty of exercise. Herbal teas can help too, especially those that don’t contain caffeine, which can cause anxiety in certain people. Try lavender tea, chamomile tea, and lemon balm. These teas can be an enjoyable, tranquil alternative to coffee. Speak to a registered dietitan if you are worried about the effects of your diet on your mental health. They can suggest dietary changes or provide nutritional advice. They can also give you information on vitamins and herbal supplements. St John’s Wort as well as passionflower, kava and sava are some of the herbs that have been proven to be effective in reducing anxiety, but further research is needed. Herbal remedies may interfere with prescribed medications, therefore you should be cautious.
Omega-3 Fatty Acids
Natural remedies can help you to ease your anxiety levels if you’re an ongoing worry-maker. These natural remedies can be employed in conjunction with more conventional treatments, like psychotherapy or prescription medications. Speak to your doctor in case you’re experiencing anxiety that is causing disruption in your daily life.
Omega-3 fatty acids, found in fish and some vegetable oils, may reduce anxiety symptoms, according to an analysis that was published in the journal JAMA Network Open. The study examined data from 19 studies which compared omega-3 supplements to a placebo. The signs of anxiety are trembling, muscle tightness and difficulty concentrating. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acids can help regulate hormones and chemical messengers inside 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 may lower the levels cortisol (an hormone that is similar to adrenaline), and improve sleep. Further research is required.
Inhaling the aroma of essential oils can also aid in reducing anxiety and improve the quality of sleep. Lavender oil has been proven to relax muscles and encourage calmness. Try the chamomile oil, eucalyptus or ylang-ylang. Essential oils should be dilute prior to use and applied to the neck or wrists to inhale when feeling anxious.
Regular exercise can be an effective natural cure for anxiety, assisting to decrease stress and increase feel-good chemicals such as endorphins. Additionally, it helps to keep blood sugar levels stable. If you are struggling to find motivation to exercise in the first place, a few minutes of deep breathing exercises can make a difference and reduce your feelings of tension.
It is vital to remember that natural remedies are not a substitute for professional treatment. A variety of prescription medicines are available to treat anxiety disorders. They can be effective when paired with psychotherapy or psychosocial interventions like cognitive behavioral therapy. If you are struggling with chronic or severe anxiety, speak to your doctor about the best treatment options for you.
Herbal Teas
Many herbal teas can reduce stress and anxiety. They include chamomile and valerian. Green tea is also a great alternative, as it’s rich in antioxidants that can reduce inflammation and help protect against cell damage.
Talk to your doctor before taking supplements. Certain supplements can interfere with prescription medications, so you should avoid supplements if your health is already compromised.
In a variety of studies, herbal and nutritional supplements were found to be effective in treating anxiety disorders and symptoms without the side effects that are associated with prescription medications. St. John’s wort and other nutrients, like magnesium, kava and omega-3 fatty acid, are used to treat anxiety. In small studies, 5-HTP, melatonin, and inositol have also shown promise. However, larger studies with better quality are needed.
Certain essential oils may help reduce anxiety and promote relaxation, but should only be taken by a doctor. You can combine them to create an aromatherapy oil that relaxes. They are typically inhaled or applied to the skin. Essential oils, such as bergamot, lavender, and chamomile are believed to have relaxing effects. Lavender oil (LEO) is a source of chemicals known as Terpenes that can alter chemical receptors in the brain and decrease depression and anxiety symptoms. A review of the scientific literature discovered LEO to be an effective short-term treatment for depression and anxiety disorders.
Some of these natural remedies are available in the kitchen. For instance, you can make dietary changes or take herbal supplements. Consuming foods that are rich in nutrients, like whole grains and proteins, fruits, vegetables, and healthy fats, can aid in balancing mood-regulating neurons. Adding more fish and chia seeds into your diet will help you get more omega-3 fatty acids. Relaxation techniques and meditation such as belly breathing, which stimulates vagus nerve, can help ease anxiety.
Anxiety can be an everyday part of life, but if it affects your everyday activities, it can become a problem. An anxious heart, sweating or difficulty breathing are all symptoms that can affect your quality of living. If your anxiety is persistent and hindering you from living your most fulfilling life is the time to consult an expert in mental health. There are many prescription medications that can treat anxiety-related symptoms. Psychotherapy, like cognitive behavioral therapy (CBT), is also effective.
Exercise
Anxiety can affect everyone. It can range from the brief anxiety that people experience prior to menstrual or surgical procedures, to the pervasive feelings that are a sign of anxiety disorder. While it’s normal to experience anxiety occasionally however it shouldn’t be a routine incident and can have devastating effects if not treated.
Exercise is among the best natural remedies to reduce anxiety. Exercise stimulates the release of endorphins, which are part the ‘happy-hormones which reduce stress. Although research is not conclusive, moderate to intense exercise can help ease anxiety symptoms.
There are plenty of ways to work in some exercise into your schedule such as cycling, swimming and running and yoga classes that blend gentle movements with mindfulness techniques. You can also try breathing exercises like 4-7-8 breaths, which will help reduce hyperventilation. This will reverse the effects of a tight body. Other beneficial activities include focusing on a relaxing thought, imagining a happy place or even using an app for relaxation.
In addition to physical activity, consuming nutrient-rich foods can also help reduce anxiety by supporting optimal brain function and balance mood-regulating neurotransmitters. Dr. Modlin-Tucker suggests eating whole grains, protein, fruits, vegetables 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 can also be helpful in decreasing anxiety. Certain herbs, such as valerian and ashwagandha can lower the levels of cortisol which is a stress hormone. It can cause anxiety. Other herbs like chamomile and lavender, can induce relaxation. However, prior to using any herbal supplements, it’s always recommended to consult a trained mental health expert.
The feeling of anxiety is normal and can be addressed by a combination of dietary changes, natural supplements and relaxation techniques. If you’re experiencing constant anxiety and are unable to manage it despite your best efforts, therapy could be an option. BetterHelp connects you to licensed therapists who can help you find the right treatment for your particular anxiety and underlying issues. Get started with a complimentary online assessment today!