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Natural Remedies to Treat Anxiety Although anxiety is a common occurrence and typically subsides once a trigger occurs, it can become problematic if it persists. If you feel anxious most days and it affects your daily life you should consider contacting a mental health professional for assistance. Natural methods can be employed to complement the treatment of first line, such as therapy and medication. These include herbal teas and supplements, as well as dietary changes. Zinc Zinc is a mineral that's been shown to be effective in decreasing anxiety. It is thought to work by regulating neurotransmitters such as GABA and serotonin as well as increasing stress resistance. It also helps reduce inflammation, which may be the cause of anxiety. It is available as a nutritional supplement and is found in oysters and other food items like poultry, red meat, and whole grains. It's crucial to understand that supplements are not strictly controlled, and aren't always able to boast a good reputation. Additionally, supplements may interact with certain medications, and may cause adverse negative effects. So, talk to your doctor before starting any diet supplements. Magnesium, Omega-3 fatty acid (fish oil), L'theanine and Chamomile are all natural remedies that you can combine with prescription medication. These natural remedies may help ease anxiety symptoms, however they don't address the root cause of anxiety. It's important that you consult a mental health professional when you are suffering from anxiety. They'll be able to assess your condition and offer an assessment, and also prescribe a treatment plan to suit your requirements. Natural remedies can be a great option for people who want to reduce their anxiety but don't want the side effects that come with traditional medications. They aren't a substitute for therapy, but they can reduce anxiety and improve quality of life. The best method to manage anxiety naturally is to eat a healthy diet and getting plenty of exercise. Herbal teas can also help particularly those that do not contain caffeine, which can cause anxiety in certain people. Try natural anxiety treatments , chamomile and lemon balm teas. These teas are an enjoyable and tranquil alternative to coffee. Consult a registered dietitan in case you are concerned about the effects of your diet on your mental health. They can suggest dietary changes or offer nutritional counseling. They can also provide advice on supplements to your diet and vitamins that could be beneficial. St John's wort, kava, passionflower and valerian are some herbs that have been recommended to reduce anxiety, but more research is needed. Herbal remedies can interfere with prescribed medications, so beware. Omega-3 Fatty Acids Natural remedies can help to ease your anxiety if you are an anxious person. These natural remedies can be used in conjunction with more conventional treatments, like psychotherapy or prescription medication. If you're struggling with increased feelings of anxiety and it's interfering with your day-to-day life consult your physician regarding the best method for you. According to a recent JAMA Network Open meta-analysis, omega-3 fats found in fish oil as well as some vegetable oils may help to ease anxiety symptoms. The study analyzed data from 19 studies which compared omega-3 supplements to a placebo. The signs of anxiety are tension in the muscles, trembling and difficulty in concentrating. The omega-3 fatty acid, eicosapentaenoic acid (EPA) could help regulate various chemical messengers and hormones in the brain. Ayurvedic herb ashwagandha (Withania somnifera) is another natural remedy that could aid in relieving stress and anxiety. A few studies suggest it may lower the levels of cortisol, which is an adrenaline-like hormone, and help improve sleep. Further research is required. Inhaling the scent of essential oils can aid in relieving anxiety and improve the quality of sleep. Lavender oil is believed to relax muscles and encourage calmness. Try the chamomile oil, eucalyptus or ylang-ylang. Essential oils should be dilute prior to use and applied to the neck or wrists to inhale when feeling anxious. Regular exercise is a good natural remedy for anxiety, assisting to reduce stress and increase the feeling-good chemicals, such as endorphins. It also helps to stabilize blood sugar. If you find it difficult to keep yourself motivated to exercise deep breathing exercises can help. They can also ease tension. It is vital 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. These medications can be effective in conjunction with psychotherapy and psychosocial interventions, like cognitive behavioral therapy. If you are struggling with chronic or severe anxiety, talk to your doctor about the best treatment options for you. Herbal Teas Many herbal teas can alleviate anxiety and stress. They include chamomile and valerian. Green tea is another good option, since it is rich in antioxidants that can reduce inflammation and protect against cell damage. Consult your doctor prior to taking supplements. Certain supplements can interfere with prescription drugs, so it's best to avoid them if have other health issues. In several 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. St. John's wort and other nutrients, including kava, magnesium, and omega-3 fatty acid, are used to treat anxiety. Other supplements such as 5-HTP, inositol and Melatonin have proven promising in small studies, however larger, higher quality studies are needed. Certain essential oils can ease anxiety and promote relaxation, but should only be taken by the advice of a physician. They are typically inhaled or applied to skin, but you can also use them to make a calming aromatherapy oil. All essential oils, including the chamomile, lavender and bergamot are known to have relaxing effects. Lavender oil contains chemical compounds known as Terpenes that affect chemical receptors within the brain to help reduce depression and anxiety symptoms. A 2017 review of scientific research discovered LEO to be a highly effective short term treatment for anxiety and depression disorders. You can also find a few of these remedies for natural health in the kitchen, for example, incorporating dietary changes or taking herbal supplements. Eating foods rich in nutrients, such as whole grains and proteins and fruits, vegetables and healthy fats, can help to regulate the mood-regulating neurons. Adding more fish and chia seeds to your diet can help you obtain more omega-3 fatty acids. Relaxation and meditation techniques such as belly breathing, which activates vagus nerve, can help ease anxiety. Anxiety is a normal part of life, but it can become a problem when it interferes with your daily routine. Symptoms like sweating, racing heart and difficulty breathing can affect your quality of life. If you're experiencing constant anxiety that is preventing you from living a fulfilled life, it may be time to speak with a mental health professional. A variety of prescription drugs are available to treat symptoms of anxiety and psychotherapy such as cognitive behavioral therapy (CBT) is a great option alongside them. Exercise Anxiety can be a problem for anyone. It can range from the temporary anxiety people experience prior to surgery or menstruation or menstrual periods, to the constant symptoms that are a sign of anxiety disorder. It's normal to experience anxiety at times but it shouldn't be a daily event and can cause debilitating effects if left unchecked. One of the most effective natural ways to combat anxiety is to exercise. Movement triggers the production of our best friends, endorphins, which are part of the 'happy hormones' collective and can help ease feelings of stress. Although research is limited the moderate to high intensity exercise can help reduce anxiety symptoms. There are many ways to incorporate exercise into your daily routine, such as cycling, swimming and running as well as numerous yoga classes that combine gentle movements with mindfulness techniques. You could also try breathing exercises like breathing for 4-7 minutes, which can help to reduce hyperventilation and counteracts the effects of a tense body. Other effective activities include focusing on a positive image, or imagining a relaxing space or using an app for relaxation. In addition to physical activity eating foods that are rich in nutrients can also reduce anxiety by promoting optimal brain function and balance mood-regulating neurotransmitters. Dr. Modlin Tucker suggests eating whole grains and protein, along with fruits, vegetables and healthy fats such as omega-3 fatty acids. She also advises drinking water throughout the day to prevent dehydration, which can trigger anxiety. Herbal supplements can also be helpful in relieving anxiety. Certain herbs, like valerian and ashwagandha, are able to reduce cortisol levels, a stress-hormone that can contribute to anxiety. Others, like chamomile or lavender, can help to relax. It is best to consult an expert in mental health before taking any herbal supplements. Experiencing anxiety is normal and can be addressed by a combination of diet changes, natural supplements, and relaxation techniques. But if you are experiencing chronic anxiety and can't seem to get it under control look into therapy as a possible option. BetterHelp can help you connect with licensed therapists that can assist you in finding the most effective treatment for your anxiety and underlying issues. Get started with a free online assessment today!