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Natural Remedies to Treat Anxiety While anxiety is a normal thing and usually disappears following an event, when it becomes chronic, it can be disruptive. If you experience anxiety every day and it is affecting your quality of living, seek assistance from an expert in mental health. Natural methods can be utilized to complement the first-line treatment, such as therapy and medications. These include herbal teas and supplements along with dietary modifications. Zinc Zinc is a mineral that has been shown to be effective in the reduction of anxiety. It's thought to help by regulating neurotransmitters like GABA and serotonin, as well as increasing the resilience to stress. It can also help reduce inflammation, which is a factor that can cause anxiety. It is available as a nutritional supplement and can be found in oysters and other food items such as poultry, red meat and whole grains. It's crucial to understand that supplements aren't fully controlled, and don't always come with a good reputation. Supplements can also interact with specific medications, causing adverse side effects. So, talk to your physician prior to taking any dietary supplements. 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 alleviate some of anxiety symptoms but they do not address the primary causes of the disorder. If you are suffering from anxiety, it's essential to consult an expert in mental health. They can assess your condition and give you an assessment, and determine a treatment plan that will suit your requirements. Natural treatments are great for those who want to reduce their anxiety without the side consequences of traditional medicines. They aren't a substitute for therapy, but they can help decrease anxiety and improve the quality of life. The best method to manage anxiety naturally is to eat an appropriate diet and doing plenty of exercise. Herbal teas can also help and are especially beneficial if they do not contain caffeine, which can cause anxiety in certain people. Try lavender, chamomile or lemon balm teas. They can be a relaxing and soothing alternative to coffee in the morning. If you are worried about the impact your diet has on your mental health, talk to a registered dietitian. They can suggest changes to your diet or offer nutritional counseling. They can also give advice about herbal and vitamin supplements that may help. St John's wort, kava, passionflower and valerian are among the herbs that have been suggested to alleviate anxiety, but more research is required. Herbal remedies may interfere with prescribed medications, so beware. Omega-3 Fatty Acids If you're a frequent worrier, natural remedies might help ease your anxiety. These natural remedies can be employed alongside more traditional treatments, including prescription medication or psychotherapy. If you're struggling with increased feelings of anxiety and it's disrupting your daily routine talk to your doctor about the best approach for you. According to an article in the JAMA Network Open meta-analysis, omega-3 fatty acids found in fish oil and some vegetable oils are believed to help reduce anxiety symptoms. The study looked at data from 19 different studies that compared the effects of omega-3 supplements versus a placebo. Anxiety symptoms include trembling and muscle tightness. Eicosapentaenoic Acid (EPA) is an omega-3 fatty acid, may help regulate hormones and chemical messengers inside the brain. Ayurvedic herb ashwagandha (Withania somnifera) is another natural remedy that can help relieve anxiety and stress. Some research suggests that it could lower levels of cortisol (an hormone that is similar to adrenaline), and improve sleep. Further research is required. Inhaling the scent of certain essential oils may also help to relieve anxiety and improve sleep quality. Lavender oil has been shown to relax muscles and encourage tranquility. Try the chamomile oil, eucalyptus or ylang-ylang. Essential oils should be diluted before use and spraying on the neck or wrists to inhale when feeling anxious. Regular exercise can be an effective natural treatment for anxiety, helping to decrease stress and increase feel-good chemicals such as endorphins. In addition it can help keep blood sugar levels stable. If you are struggling to find motivation to exercise for a while, a few minutes of deep breathing exercises can be beneficial and help ease the feeling of tension. It is important to keep in mind that natural treatments are not an alternative to professional treatment. There are a variety of prescription medications available to treat anxiety disorders. They can work well when combined with psychotherapy or psychosocial interventions such as cognitive behavioral therapy. If you're suffering from severe or chronic anxiety, speak to your doctor about the best options for you. Herbal Teas There are a variety of herbal teas that could help ease anxiety and stress, including chamomile, valerian, lemon balm and passionflower. Green tea is also a good option, since it is rich in antioxidants that can reduce inflammation and help protect against cell damage. Supplementing with herbs and vitamins can offer natural anxiety relief, but it's important to consult your physician first. Certain supplements can affect prescription drugs negatively, so you should avoid these if you are already compromised. A number of studies have proven that nutritional and herbal supplements can treat anxiety symptoms and disorders without negative side effects that are associated with prescription drugs. Herbs and nutrients like St. John's wort, kava, magnesium and omega-3 fatty acids are all utilized to treat anxiety. Other supplements such as 5-HTP, inositol, and melatonin have proven promising in small studies, however larger, more thorough studies are required. Certain essential oils can help reduce anxiety and promote relaxing, but should only be used in conjunction with a doctor. You can make an aromatherapy oil that relaxes. They are usually inhaled or applied to the skin. The chamomile, bergamot and lavender essential oils are known to have soothing properties. Lavender oil (LEO) contains chemical compounds known as Terpenes, which affect the brain's chemical receptors and decrease depression and anxiety symptoms. A review of the scientific research found LEO to be an effective short term treatment for anxiety and depressive disorders. A number of these natural remedies are available in the kitchen. For instance you can alter your diet or take herbal supplements. Consuming nutrient-rich food items such as whole grains, proteins, fruits, vegetables and healthy fats can help balance neurotransmitters that regulate mood. You can increase your omega-3 fats by adding more fish and chia seed to your diet. Meditation and other techniques for relaxation like belly breathing to stimulate the vagus nerve, can aid in easing anxiety. Anxiety is a normal aspect of life but it can be problematic when it becomes a hindrance with your daily activities. Symptoms like sweating, racing heart and difficulty breathing can be disruptive to your quality of life. If your anxiety is chronic and is preventing you from living your best life is the time to speak with a mental health 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 common feeling that can affect anyone, from the temporary anxiety people experience before menstrual or surgical procedures to the omnipresent and uncontrollable feelings that characterize anxiety disorders. While it's normal to feel anxious from time to some degree, it shouldn't be a continuous feeling. It can lead to devastating consequences if not dealt with. One of the best natural solutions to anxiety is to exercise. Exercise can trigger the release of endorphins that are part of the 'happy-hormones which reduce stress. Although research isn't extensive the moderate to intense exercise can reduce anxiety symptoms. There are many ways to incorporate exercise into your daily routine, including swimming, running and cycling, as well numerous yoga classes that combine gentle movements with mindfulness techniques. You can also try breathing exercises like 4-7-8 breathing, which helps reduce hyperventilation and reverses the effects of a tight body. Other methods of relaxation include focusing on a relaxing idea, imagining a peaceful space or using an app for relaxation. Apart from physical exercise, consuming nutrient-rich foods can also lower anxiety by promoting optimal brain function and balance mood-regulating neurotransmitters. Dr. Modlin-Tucker suggests eating whole grains proteins vegetables, fruits, and healthy fats (like omega-3 fats). She also advises drinking water throughout the day to prevent dehydration that can cause anxiety. I Am Psychiatry are also helpful in decreasing anxiety. Certain herbs, such as ashwagandha and valerian, can lower cortisol levels which is a stress hormone that could cause anxiety. Other herbs like chamomile and lavender, can help induce relaxation. However, before using any herbal supplements, it's always recommended to consult a trained mental health professional. Anxiety is a normal thing and can be treated by a combination of dietary changes, natural supplements and relaxation techniques. If you're suffering from chronic anxiety and are unable to manage it despite all your efforts, therapy may be an option. BetterHelp can help you connect with licensed therapists who will assist you in finding the most effective treatment for your anxiety and the underlying issues. Begin today by taking advantage of a no-cost online assessment!