Natural Ways to Treat Anxiety
Anxiety can be treated with therapy and natural remedies. If anxiety is a regular problem you should speak to a physician about seeking assistance.
There are many ways to treat anxiety naturally. These include a healthy diet and exercise, herbal supplements, and aromatherapy. Acupuncture and hypnotherapy can also aid in reducing anxiety symptoms.
1. Exercise
Anxiety is a normal response to stress or danger and it's the most prevalent mental health condition. However, it can be problematic if it's chronic or if it interferes with your daily activities. Thankfully, there are natural ways to treat anxiety that can help alleviate symptoms.
Exercise is a great method to lower anxiety levels because it improves sleep and boosts confidence. It can also help decrease the risk of depression and increase energy levels. In addition exercising releases natural mood-enhancing chemicals in the brain.
You can do a range of different workouts, from running at a fast pace to biking and swimming. Interval training that is high-intensity and intense is especially beneficial for people who are looking to push their limits.
Caffeine is a stimulant that can cause jittery sensations and a rapid heartbeat, which can trigger anxiety and panic attacks. Consider switching to green tea or decaffeinated coffee in the mornings to reap the benefits of caffeine without it. Green tea contains L-theanine that improves cognitive function and reduces stress. Chamomile tea is a different relaxing option, as it has the antioxidant apigenin that can help to relax tension and anxiety. You can also add a few drops of the essential roman chamomile oil to your bath or a diffuser at home or at work to benefit from the benefits. It is important to consult with your physician or functional medicine specialist prior to making any major changes to your diet, or introducing new supplements or herbs.
2. Take a lot of rest
Although it's normal to feel anxious or worried from time time, persistent anxiety can signal an actual mental health issue. When that anxiety interferes with your daily activities it's crucial to seek professional advice, says McMann. A good night's sleep can help reduce stress, balance hormones and prevent moodiness. A good night's sleep can also help you focus, another common symptom of anxiety.
If you suffer from insomnia, which is a common anxiety-related symptom, get back to your normal routine. Eliminating sugar, caffeine and other stimulants can help you get to sleep faster and longer. Instead, try green tea or mushrooms that contain the amino acid L-theanine which helps relax and has been proven to reduce anxiety and stress.
Other natural remedies for anxiety include herbal supplements like passionflower, kava root, and St. John's wort, which have been used for centuries in folk medicine to soothe the mind and improve mood. It is recommended to follow the advice of your doctor and make sure that the supplements won't affect any prescription medications you're taking.
The practice of yoga and other techniques for meditation can help reduce stress and improve your sleep quality and help ease anxiety symptoms. Petting animals, particularly dogs can release oxytocin, an anti-stress hormone, and reduce blood pressure. It is also possible to explore acupuncture for anxiety relief by placing needles on specific areas of your body that are connected to your energy meridians.
3. Eat a Healthy Diet
Studies show that eating a diet rich in whole foods, including vegetables and fruits can reduce anxiety. Avoid sweet drinks and snacks, and consume plenty of protein. These foods are full of nutrients and will give you the energy and blood sugar balance that you need throughout the day to feel centered and energetic.
It's also important to limit your intake of refined and processed foods, which can contribute to anxiety and increase your risk for depression. Consuming a diet rich in fiber is crucial for easing anxiety and should include beans, nuts, eggs, lean meats and healthy fats such as avocados.
You should also eat at least two servings of fish a week to increase your omega-3 fatty acids, which are associated with lower anxiety levels. A variety of herbal supplements can help with anxiety. These include valerian, Ashwagandha, and Kava. Some studies suggest that supplements containing cannabidiol (CBD) may also aid with anxiety-related symptoms.
Speak to a mental healthcare professional regarding your treatment options if your anxiety is hindering your daily activities. They can suggest lifestyle changes or counseling, such as cognitive behavior therapy (CBT), and prescribe medication when needed. There are other natural treatments that can help ease anxiety, such as aromatherapy, hypnotherapy and mindfulness meditation. These techniques can improve your sleep, improve your mood, and decrease stress. Additionally, they could make you more resistant to future moments of panic and anxiety.
4. Take a bath
While a relaxing bath is great for tense muscles it can also help reduce anxiety. Dr. Jacobs explains that soaking in hot bath water activates your parasympathetic system, which decreases anxiety and helps to relax. Use essential oils like lavender and chamomile in your bath for an unwinding experience. You can also add rose petals to your bath to help relax.
Meditation has been proven to reduce depression and anxiety. Yoga and other forms of meditation are excellent for improving mood. Sleep is essential as an absence of sleep can increase the chance of developing anxiety or depression.
In addition to these holistic treatments, a psychologist or psychiatrist can also assist in relieving anxiety. Psychotherapy such as cognitive-behavioral treatment (CBT) can assist you in changing the negative thinking patterns that can contribute to depression and anxiety disorders. Medications, such as selective serotonin reuptake inhibitors or benzodiazepines, can help with anxiety by regulating brain chemistry. It is recommended to consult with a health care professional before attempting any herbal or supplements, as a lot of them may interact negatively with medication for anxiety and depression. Ask a doctor whether acupuncture is a suitable treatment to treat anxiety. This is particularly relevant if you are allergic to certain substances or have health concerns.
5. Relax with treating anxiety
Inhaling essential oils can trigger chemical signals to the brain, which can reduce stress and anxiety. Certain oils, like rose oil, lavender and chamomile, have been shown to be calming. Aromatherapy is a cost-effective and simple method to treat anxiety-related symptoms.
Essential oils can be diluted and then applied on your skin or inhaled using diffusers. You can add them to your bath, or use them as massage therapy. Combine them with other natural calming treatments like herbal teas or a diet plan to reduce stress to get the best results.
It is crucial to seek help for chronic anxiety disorder. You can also explore other forms of psychotherapy like cognitive behavior therapy which focuses on changing how you think and react in anxiety-producing situations.
Ashwagandha has been shown to have similar calming effects as the lorazepam. Kava root and 5-HTP can be beneficial for anxiety, as is the amino acid GABA. These substances may interact with certain medications, so consult your physician prior to attempting these supplements. You may also participate in an Anxiety clinical trial to explore new treatments that aren't available in the market. You'll feel better faster and help find a treatment.
6. Try Meditation
Anxiety is the body's normal reaction to danger, real or perceived. However, it can become a major issue for some. There are, however, many natural methods to treat anxiety symptoms and reduce their severity. They include exercising, getting plenty of sleep and eating a balanced diet. Relaxation techniques like meditation and visualization are effective in helping to reduce anxiety. If anxiety is causing extreme distress or disrupting your daily life it is essential to seek advice from a mental health professional.
Meditation lets you concentrate on your breathing in order to relax your mind. It can also help to reduce stress. Using a deep, full inhale followed by an extended exhale can aid in relaxing. You can also practice deep breathing with your eyes closed which can be more effective than focusing on the exhale and inhale alone.
You can also try the practice of mindfulness meditation by bringing your attention to the present moment and taking note of the things you're experiencing without judgment or criticism. You can also use the technique known as "feeling into the anxiety" that involves recognizing any physical sensations that are associated with anxiety and allow them to be. This way, you can cultivate stability and the courage to be with whatever happens to you. This may amplify the feelings initially but with time, it can bring relief and allow you to let go of the tension.
