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Natural Remedies to Treat Anxiety

Although anxiety is normal and often goes away after an event, if it becomes chronic it can become disruptive. If you experience anxiety all day long and it is hindering your ability to live you should seek help from an expert in mental health.

Natural methods can complement first-line treatments such as therapy and medications. These include herbal teas and supplements and dietary changes.

Zinc

Zinc has been found to decrease anxiety. It's believed to function by regulating neurotransmitters such as GABA and serotonin as well as increasing stress resistance. It may also reduce inflammation, a factor that can cause anxiety. It's found in dietary supplements and is found in oysters as well as red meat poultry, whole grains dairy, legumes, cooked greens, mushrooms and Brewer's yeast.

It's crucial to understand that supplements are not strictly regulated, and they don't always come with an excellent reputation. Additionally, supplements could interact with certain medications, and may cause adverse negative side effects. Talk to your doctor 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 you can combine with prescription medications. These are all natural treatments that can help ease some of the symptoms of anxiety, but they don't treat the root causes of the disorder.

If you're suffering from anxiety, it's important to see a mental health professional. They will assess your situation and provide you with an accurate diagnosis as well as provide a treatment plan to fit your needs.

Natural treatments are great for those who want to reduce their anxiety without the side effects of traditional medications. They aren't a substitute for therapy, but they can help reduce anxiety and improve the quality of life.

A healthy diet and exercise are the best methods to reduce anxiety. Herbal teas can also help especially those without caffeine, which can cause anxiety in some people. Try chamomile, lavender and lemon balm teas. They can be a calming, comforting alternative to coffee in the morning. If you are worried about the effect your diet can have on your mental health, speak to an experienced dietitian. They can suggest changes to your diet or offer nutritional counselling. They can also give you suggestions on herbal and vitamin supplements. St John's wort along with passionflower, kava, and valerian are a few herbs that have been recommended to alleviate anxiety, but more research is needed. Herbal remedies can interact with prescribed medications, therefore beware.

Omega-3 Fatty Acids

Natural remedies can assist you to reduce your anxiety if you are an anxious person. These natural remedies can be used in conjunction with more traditional treatments, including psychotherapy or prescription medications. If you're struggling with heightened feelings of anxiety and it's disrupting your daily routine, speak to your doctor regarding the best method for you.





According to an article in the JAMA Network Open meta-analysis, omega-3 fats found in fish oil and other vegetable oils appear to reduce anxiety symptoms. The study examined data from 19 different studies that compared the results of omega-3 supplements versus placebo. Anxiety symptoms include trembling, muscle tightness and difficulty concentrating. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acid can help regulate hormones and chemical messengers within the brain.

Ashwagandha is an Ayurvedic herb (Withania somnifera), is another natural remedy that may help to relieve stress and anxiety. There is evidence that suggests it may lower the levels cortisol (an adrenaline-like hormonal), and enhance sleep. Further research is required.

Inhaling the aroma of essential oils could also help to relieve anxiety and improve the quality of sleep. Lavender oil has been proven to relax muscles and promote calmness. Try chamomile oil, eucalyptus or ylang-ylang. Essential oils can be used to calm anxiety by spraying them onto the wrists and neck.

Regular exercise can be an effective natural treatment for anxiety, assisting to reduce stress and increase the feeling-good chemicals like endorphins. In addition it can help maintain blood sugar levels. If alternative treatments for anxiety struggle to find the motivation to exercise for a while, a few minutes of deep breathing exercises can make a difference and reduce your feelings of tension.

It is crucial to keep in mind that natural treatments are not an alternative to professional treatment. 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. If you are struggling with severe or chronic anxiety, speak to your doctor about the best options for you.

Herbal Teas

Many herbal teas can help reduce anxiety and stress. These include chamomile and valerian. Green tea is a good choice, as it is high in antioxidants which can help reduce inflammation and protect cells.

Consult your doctor prior to taking supplements. Certain supplements may interfere with prescription drugs which is why it's best to avoid them if have any other health issues.

In a number of studies, nutritional and herbal supplements have been proven to be effective in treating anxiety disorders and symptoms without the negative side effects caused by prescription drugs. Herbs and nutrients like St. John's wort, magnesium, kava, and omega-3 fatty acids are all used to treat anxiety. Other supplements such as 5-HTP, inositol and Melatonin have shown promise in small studies, but larger, higher quality studies are required.

Certain essential oils can help reduce anxiety and promote relaxation, but they should only be used under a physician's treatment. You can combine them to create an aromatherapy oil that relaxes. They are usually taken inhaled or applied to the skin. Chamomile, bergamot, and lavender essential oils are all known to have soothing properties. Lavender oil contains chemicals called Terpenes that affect the brain's chemical receptors to help reduce depression and anxiety symptoms. A 2017 review of scientific research discovered LEO to be a successful short-term treatment for anxiety and depression disorders.

A number of these remedies can be found in the kitchen. For example you can make changes to your diet or take herbal supplements. Consuming foods that are rich in nutrients, like whole grains and proteins, fruits, vegetables, and healthy fats, can help balance the mood-regulating neurons. Adding more fish and chia seeds in your diet can help obtain more omega-3 fatty acids. Meditation and other techniques for relaxation, such as belly breathing to activate the vagus nerve, can help reduce anxiety.

Anxiety is a normal part of life, but it can become problematic when it becomes a hindrance with your daily activities. The symptoms of sweating, racing heart and breathing problems can be disruptive to your quality of life. If your anxiety is persistent and hindering you from living your most fulfilling life is the time to consult a mental healthcare professional. There are several prescription medications that can be used to treat anxiety symptoms. Psychotherapy, for instance cognitive behavioral therapy (CBT), is also effective.

Exercise

Anxiety is a normal feeling that affects everyone from the minor anxiety people experience prior to surgery or menstruation to the overwhelming and uncontrollable emotions that are characteristic of an anxiety disorder. It's normal to feel anxious from time to the point and to a certain degree, it shouldn't be a continuous feeling. It can have negative consequences if it's not addressed.

Exercise is among the most effective natural ways to lower anxiety. Exercise triggers the release of endorphins, which are part of the 'happy-hormones which reduce stress. Although research is limited, moderate to high intensity exercise can reduce anxiety symptoms.

There are numerous ways to incorporate exercise into your daily routine, like swimming, running and cycling and various yoga classes that blend gentle movements with mindfulness techniques. You can also try breathing exercises like 4-7-8 breaths that will help reduce hyperventilation. This can help reduce the effects of a tight body. Other methods that work include focusing on an enjoyable thought, imagining happy places or using a relaxation application.

In addition to physical exercise, consuming nutrient rich foods can help reduce anxiety. This is because they help maintain the brain's optimal function and balance neurotransmitters that regulate mood. Dr. Modlin-Tucker suggests eating whole grains, protein, fruits, vegetables and healthy fats (like omega-3 acid fatty acids). She also advises drinking water throughout the day to avoid dehydration that can cause anxious feelings.

Herbal supplements can also aid in relieving anxiety. Certain herbs, such as valerian and ashwagandha, can reduce the levels of cortisol which is a stress hormone. It may contribute to anxiety, while others, such as chamomile and lavender, can help induce relaxation. It's best to consult with an expert in mental health before taking any herbal supplements.

The feeling of anxiety is normal and can be managed by a combination of diet changes, natural supplements and relaxation techniques. If you're experiencing persistent anxiety and are unable to manage it, consider therapy as another option. BetterHelp can match you with licensed therapists that can help you find the right treatment for your anxiety and the underlying issues. Get started with a free online assessment today!