Natural Ways to Treat Anxiety
Anxiety is a treatable mental health condition that can be treated with therapy and natural remedies. If you are experiencing anxiety as a regular problem, you should talk to a physician about seeking assistance.
There are a variety of natural ways to combat anxiety, including an exercise program, a healthy diet herbs, aromatherapy, and herbal supplements. Aromatherapy, hypnotherapy, and acupuncture can also help alleviate anxiety-related symptoms.
1. Exercise
Anxiety is a normal reaction to stress or danger and it's the most prevalent mental health condition. However, it can become difficult to manage if it's persistent or if it interferes with your daily activities. Thankfully, there are natural solutions to treat anxiety that can aid in reducing symptoms.
Exercise is a great method to decrease anxiety since it improves sleep and increases confidence. Exercise can also reduce the risk of depression, and boost energy levels. Additionally exercising releases natural mood-boosting chemicals in the brain.
You can try a variety of different exercises, ranging from sprinting to swimming and biking. High-intensity interval training is especially beneficial for people who want to push the limits of their abilities.
Caffeine can trigger anxiety and panic attacks. It can also cause jittery feeling and rapid heartbeat. Try switching to green tea or decaffeinated coffee in the morning to benefit from caffeine without it. Green tea contains L-theanine that improves cognitive performance and reduces stress. Chamomile tea is also soothing, as it contains the antioxidant apigenin which helps to ease nerves and reduce anxiety. You can also put it in a diffuser or add a couple of drops to a bath to reap the benefits. It's essential to consult your doctor or functional medicine practitioner prior to making major changes to your diet or incorporating new herbs or supplements.
2. Take a lot of rest
While it is normal to feel anxious or tense from time time and to be worried about things, persistent anxiety could be a sign of a mental disorder. McMann states that if anxiety is affecting your daily routine, it's time to seek professional help. Sleeping well can help reduce stress, regulate hormones and prevent moodiness. A good night's sleep can also help improve your ability to concentrate, which is another common sign of anxiety.
If you are suffering from insomnia which is a common anxiety-related symptom, return to your regular routine. Eliminating sugar, caffeine and other stimulants can help you fall asleep faster and longer. Instead, choose anxiety treatment or mushrooms that contain the amino acid L-theanine, which helps relax and has been proven to reduce stress and anxiety.
Other natural remedies for anxiety comprise herbal supplements like passionflower, kava roots and St. John's wort, which have been used for centuries in folk medicine to soothe the mind and boost mood. It is best to follow the advice of your doctor and ensure that these supplements won't affect any prescription medications you're taking.
Yoga and other methods of meditation reduce stress and improve sleep quality, which can help alleviate anxiety symptoms. Petting animals, particularly dogs, can release oxytocin, a calming hormone, and reduce blood pressure. You can also try acupuncture to ease anxiety by placing needles at specific locations on your body that correspond to your energy meridians.
3. Eat a Healthy Diet
Research has shown that an omnivorous diet of whole foods, including vegetables and fruits, can help reduce anxiety. You should also avoid sugary snacks and drinks and consume plenty of protein. These nutrient-rich foods will provide your body with the energy and healthy blood sugar levels that you require to feel calm and energized throughout the day.
It's also important to limit your intake of processed and refined foods, which can contribute to anxiety and increase your risk of depression. A diet high in fiber is vital for relieving anxiety and it is recommended to include nuts, beans, eggs, lean meats and healthy fats such as avocados.
It is also recommended to eat at least two servings of fish each week to get omega-3 fatty acids which are correlated with lower anxiety levels. A variety of herbal supplements can help with anxiety. These include valerian the ashwagandha plant and kava. Some studies suggest that cannabidiol supplements (CBD) can also assist with anxiety symptoms.
Talk to a mental health specialist about the treatment options available to you when your anxiety is affecting your daily activities. They can recommend changes to your lifestyle or counseling such as cognitive behavior therapy (CBT), and prescribe medication if necessary. There are also natural treatments that can help ease anxiety, such as hypnotherapy, aromatherapy and mindfulness meditation. These techniques can improve sleep, boost mood and reduce stress. They can also help you to be more resilient to anxiety attacks and panic attacks that may occur in the future.
4. Relax in a bath
A relaxing bath can help relieve anxiety as well as relax muscles that are tense. This is because soaking in hot water activates the parasympathetic nervous system, which eases stress and encourages relaxation, Dr. Jacobs says. Essential oils can be used such as lavender and chamomile in your bath to help with the anxiety-relieving process, and you can even add rose petals to give a comforting effect.
Meditation has been proven to decrease depression and anxiety. Yoga and other forms of meditation are excellent to improve mood. Sleep is essential, because the lack of sleep can increase the risk of anxiety and depression.
In addition to these holistic treatments Psychologists or psychiatrists can also assist in relieving anxiety. Psychotherapy such as cognitive-behavioral treatments (CBT) can assist you in changing negative thinking patterns that can contribute to depression and anxiety disorders. Benzodiazepines and selective serotonin-reuptake inhibitors can regulate brain chemistry to help with anxiety. It is advisable to consult with a doctor before attempting any herbal or supplements, since many of them can interact negatively with medications for anxiety and depression. Ask a doctor whether acupuncture is a suitable treatment to help with anxiety. This is especially applicable if you're sensitive to certain substances or have health issues.
5. Relax with essential Oils
Inhaling the scents of essential oils can trigger chemical signals in the brain that reduce anxiety and stress. Many oils have been shown to be calming, including the chamomile, lavender and rose oil. Aromatherapy is a cost-effective, easy way to combat anxiety symptoms.
Essential oils can either be applied directly to the skin or inhaled using a diffuser. You can add them to your bath or use them as massage therapy. For the best results, try combining them with other natural treatments for calming such as herbal tea or a stress-reducing diet.
It is important that you seek help if you suffer from chronic anxiety disorder. You can also explore alternative forms of psychotherapy, such as cognitive behavioral treatment that focuses on changing the way you think and react in anxiety-producing situations.
Certain herbs are also great for anxiety, including Ashwagandha, which was shown to have calming effects comparable to lorazepam. Kava root and 5-HTP are beneficial for anxiety, as is the amino acid GABA. These substances may interact with certain medications, so make sure to consult your physician before trying these substances. You can also enroll in an experimental trial for anxiety to test new treatments that aren't available in the market. This will make you feel better faster while helping in the search for a cure.
6. Try meditation
Anxiety is the body's normal reaction to danger, real or perceived. However it can turn into an issue for certain. Fortunately, there are many natural methods to treat anxiety-related symptoms and to keep them under control. Exercise, plenty of sleep and a healthy diet are all essential to overcoming anxiety. Relaxation techniques such as meditation and visualization are effective in helping to reduce anxiety. If anxiety is causing severe distress or affecting your daily routine it is crucial to seek guidance from a mental health professional.
Meditation lets you concentrate on your breathing in order to calm your mind. It can also help reduce stress. Relaxation can be achieved by using a full, deep inhale, and an extended exhale. You can also try deep breathing with your eyelids closed. This may be more effective than just focus on the outhale and inhale.
You can also practice mindfulness meditation by bringing awareness to the present, and observing the things you experience without judgement or criticism. You can also try a technique known as "feeling into the anxiety," that involves recognizing any physical sensations associated with anxiety and let them be. You can cultivate peace by allowing yourself feel whatever sensations arise. This may amplify the feelings at first, but over time, it can help you relax and allow you to release the tension.