10 Tips For Natural Remedies To Treat Anxiety That Are Unexpected
Natural Remedies to Treat Anxiety
While anxiety is normal and often disappears after a trigger, when it becomes chronic it can become disruptive. If you are constantly anxious on days and it affects your quality of life you should consider contacting a mental health professional to seek help.
Natural methods can complement first-line treatments such as therapy and medication. These include herbal teas and supplements and dietary changes.
Zinc
Zinc has been shown to decrease anxiety. It's believed to work by regulating neurotransmitters, such as GABA and serotonin, and thereby increasing stress resistance. It also helps to reduce inflammation, which could be the factor in anxiety. It is available as diet supplements and can be found in oysters as well as red meat and poultry, whole grains, legumes, dairy, cooked greens, mushrooms, and Brewer's yeast.
It's important to note that supplements are minimally regulated and do not always have a great track record. Additionally, supplements may interact with certain medications and cause adverse negative side effects. Talk to your doctor about supplements to your diet prior to you begin taking them.
Magnesium, Omega-3 fatty acid (fish oil) L'theanine, and Chamomile are all natural treatments that you can combine with prescription medication. These are all natural remedies that can help ease some of the symptoms of anxiety, but they don't treat the root causes of the disorder.
It is essential to consult a mental health professional when you are suffering from anxiety. They can identify the cause of your anxiety and prescribe a treatment plan that suits your requirements.
Natural treatments are great for those who want to control their anxiety without the adverse effects of traditional medications. They can't replace therapy, but they can reduce anxiety and improve quality of life.
The best way to treat anxiety naturally is by eating a healthy diet and getting plenty of exercise. Herbal teas can help too and are especially beneficial if they do not contain caffeine, which can trigger anxiety in certain people. Try chamomile, lavender and lemon balm teas. They are a relaxing and soothing alternative to coffee in the morning. If you are worried about the effect your diet can have on your mental health, talk to a registered dietitian. They can suggest dietary changes or offer nutritional counselling. They can also provide suggestions on herbal and vitamin supplements. St John's Wort, kava and passionflower are herbs that have been suggested as effective in reducing anxiety, however, more research is required. Herbal remedies may interfere with prescription medications, so you should be cautious.
Omega-3 Fatty Acids
Natural remedies can help to lessen your anxiety if you're an ongoing worry-maker. These can be used alongside more conventional treatments, such as psychotherapy or prescription medication. Consult your physician in case you're experiencing anxiety that is causing problems in your daily life.
Omega-3 fatty acids, which are 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 analyzed data from 19 studies which compared omega-3 supplements to a placebo. Anxiety symptoms include trembling and muscle tightness. Eicosapentaenoic Acid (EPA), an omega-3 fatty acids, may help regulate hormones and chemical messengers within the brain.
Ashwagandha is an Ayurvedic herb (Withania somnifera) is a natural remedy which may aid in relieving stress and anxiety. There is evidence that suggests it could lower levels of cortisol, which is an adrenaline-like hormone, and improve sleep. However, further research is required.
Inhaling the scent of certain essential oils may also aid in reducing anxiety and improve sleep quality. Lavender oil has proven to relax muscles and encourage calmness. Try chamomile oil, eucalyptus or ylang-ylang. Essential oils can be used to ease anxiety by spraying them on the neck and wrists.
Regular exercise is a great method to lower anxiety. It can reduce stress and boost the feel-good chemicals, such as endorphins. Additionally, it helps to maintain blood sugar levels. If you are struggling to motivate yourself to exercise, deep breathing exercises will aid. They can also ease tension.
However, it is important to remember that natural remedies should not be used in lieu for professional care. There are several prescription medications available to treat anxiety disorders. These medicines can be effective in conjunction with psychotherapy and psychosocial interventions, like cognitive behavioral therapy. If you're suffering from chronic or severe anxiety, speak to your doctor about the best options for you.
Herbal Teas
There are many herbal teas that can help relieve stress and anxiety such as chamomile, valerian lemon balm, passionflower and more. Green tea is another good option, since it is rich in antioxidants that can help reduce inflammation and protect cells.
Supplementing with herbs and vitamins can help with anxiety naturally It's crucial to consult with your doctor first. Certain supplements may interfere with prescription medications and therefore you should stay clear of them if your health is already in danger.
In a variety of studies, herbal and nutritional supplements have been proven to be effective in treating anxiety disorders and symptoms, without the negative side effects associated with prescription medications. St. John's wort and other nutrients, like magnesium, kava and omega-3 fatty acid, are used to treat anxiety. Other supplements such as 5-HTP, inositol and Melatonin have been proven to be effective in small studies, however more extensive, high-quality studies are required.
Certain essential oils may help reduce anxiety and promote relaxing however, they should only be taken by the advice of a physician. You can combine them to create a relaxing aromatherapy oil. They are typically taken inhaled or applied to the skin. Essential oils, such as the chamomile, lavender and bergamot, are known to have calming effects. Lavender oil contains chemicals called Terpenes that can affect the brain's chemical receptors to decrease depression and anxiety symptoms. A review of the scientific research discovered LEO to be a successful short-term treatment for depression and anxiety disorders.
There are also drugs to treat anxiety of these natural remedies in the kitchen, for example, incorporating dietary changes or taking herbal supplements. Consuming foods that are rich in nutrients such as whole grains and proteins, fruits vegetables, healthy fats, and other vegetables can help balance mood-regulating neurotransmitters. You can increase your omega-3 fats by adding more fish and chia seeds to your diet. Meditation and other relaxation techniques like belly breathing to activate the vagus nerve, may help ease anxiety.
Anxiety is a normal aspect of life however it can turn into a problem when it interferes with your everyday activities. A racing heart, sweating or difficulty breathing are all signs that can disrupt your quality of living. If your anxiety is ongoing and hindering you from living your most fulfilling life is the time to talk to an expert in mental health. There are a variety of prescription medications that can help treat anxiety-related symptoms. Psychotherapy, like cognitive behavioral therapy (CBT) can also be effective.
Exercise
Anxiety is a common feeling that can affect anyone from the sporadic anxiety that people experience prior to menstrual or surgical procedures to the pervasive and uncontrollable feelings that characterize an anxiety disorder. But while it's normal to feel anxious at times but it shouldn't be a daily event and can cause debilitating consequences if it's not addressed.
One of the best natural solutions to anxiety is to exercise. Moving stimulates the production of our best friends, the endorphins, that are part of the 'happy hormones' group and reduce the feeling of stress. Although research is limited however, moderate to high intensity exercise can help ease anxiety symptoms.
There are numerous ways to incorporate fitness into your daily routine, like swimming, running and cycling and a variety of yoga classes that combine gentle movements with mindfulness techniques. You can also try breathing exercises, like breathing for 4-7 minutes, which can help reduce hyperventilation and reverses the effects of a tight body. Other methods of relaxation include focusing on a relaxing idea, imagining a peaceful place or even using an app to relax.
In addition to physical exercise eating nutrient-rich foods can help to reduce anxiety. This is due to their ability to support optimal brain function and regulate neurotransmitters that regulate mood. Dr. Modlin-Tucker recommends eating whole grains as well as protein, fruits, vegetables and healthy fats (like omega-3 fats). She also suggests drinking plenty of water throughout the day to avoid dehydration, which can trigger anxiety.
Herbal supplements can also aid in relieving anxiety. Certain herbs, like valerian and ashwagandha can lower cortisol levels, a stress hormone that could cause anxiety, while others such as chamomile or lavender, can help induce relaxation. However, prior to taking any herbal supplements it is recommended to consult a trained mental health expert.
The feeling of anxiety is normal and can be treated by a combination of diet adjustments, natural supplements and relaxation techniques. If you're experiencing constant anxiety and you're unable to get it under control despite all your efforts, therapy could be a viable option. BetterHelp connects you to licensed therapists who can help determine the best treatment for your particular anxiety and underlying issues. Start today with a free online assessment!