If you examine yourself or around you you will find that there is no one who has not experienced stress and anxiety in his life. Conditions of mental stress enter our lives in the mornings, and one of the reactions to them is anxiety. It can happen at work, at school, and even in relationships - a state of stress that makes us start to worry. You will be surprised, but fear and anxiety can even be crucial to dealing with various situations, for example, a state of danger, where the person must respond quickly - adrenaline is excreted in the body, and immediately the heart rate accelerates, body sweat and all body systems wake up to deal with the sudden and unexpected event.
The real problem begins when we are not coping properly with the stress, and the anxiety is not only non-transient, but it is also becoming more permanent and severe. If a person is constantly worrying, unable to overcome the worry, if the worry is no longer in proportion to the person's true condition or age, it interferes with his normal functioning and causes him much suffering and avoid situations that frighten him, probably a type of anxiety disorder. In such a situation you should consider anxiety treatment and it is recommended to also check options of natural anxiety treatment. There are several types of anxiety disorders, including generalized anxiety disorder, phobias, anxiety attacks, post-traumatic stress disorder, social anxiety, and abandonment anxiety. So how are you treated?
There are various ways to treat anxiety. Alongside the conventional drug therapy provided by the psychiatrist, there is also anxiety treatment that includes behavioral and natural therapy for anxiety through dietary changes, dietary and herbal supplements, and various relaxation techniques. The treating person should be consulted before any treatment.
Natural: Anxiety-free anxiety treatment
1. Dietary Changes: Eat for the mind and brain as well.
It turns out that the food we eat also affects our psychology, physiology, and behavior. For example, unbalanced caloric intake may exacerbate anxiety symptoms and other psychological or emotional disorders. Poor nutrition can also cause anxiety symptoms, including poor mood, fatigue, and abnormal blood sugar levels, which cause irritation.
Eating and not eating: Nutrition recommendations for anxiety
Anti-inflammatory foods - These foods can be a natural treatment for anxiety as they play an important role in neurotransmitters (neurotransmitters) in the brain and help balance the mood and stress levels in the body. In addition, it is also important to eat healthy fats, full carbohydrates, and lean protein. Enriching the diet in foods containing vitamin B, magnesium, calcium, and omega 3 can be a natural treatment for anxiety and reduce anxiety symptoms. These are foods like salmon, mackerel and tuna, green leaves (spinach, cabbage, and broccoli), fresh vegetables (celery, beets, and artichoke) fresh fruits (blueberries, pineapple, banana, and figs) healthy fats (avocado, coconut oil, and olive oil) beans, legumes, Nuts (king, almond and cashew) seeds (including flax seeds, chia seeds, and pumpkin seeds), quinoa and barley. Sweetened and processed foods -
Research shows that consuming foods with a high glycemic index can contribute to increased anxiety and depression. how does it happen? Consuming sugar and "empty" carbohydrates throughout the day causes strong fluctuations in blood sugar levels - from peak levels to lows - a condition that contributes to irritability, fatigue, and anxiety. These foods can cause changes in mood and energy levels, as well as affect the functioning of neurotransmitters in the brain. So what's not to eat? Pastries, sweetened beverages, fast foods, fried foods, processed meats, and processed grains.
2. Nutritional Supplements: Capsules for mood.
Various studies suggest that dietary supplements can help relieve anxiety and depression symptoms. Vitamin B complex, for example, helps as a natural treatment for anxiety because of the ability of Vitamin B to improve concentration and energy levels and allow the nervous system to function properly. . In fact, the symptoms of vitamin B6 deficiency include anxiety, irritability, depression, mood changes, muscle pain, and fatigue. Vitamin B12, a companion to the complex, is important for dealing with regular stress, mood disorders, and depression.
Of magnesium important roles in the body, inter alia, anxiolytic, muscle relaxant helps Magnesium has an effect on neurotransmitters in the brain. A study examining the relationship between magnesium intake and depression and anxiety find a significant relationship between very low magnesium intake and depression.
Omega 3 has been proven in many studies to have many effects on our bodies. Among its many virtues, it has also been found to be essential for the functioning of the nervous system and appears to help relieve depression and anxiety.
3. Herbs - Relax with them.
Another way to naturally cure anxiety-free drugs is herbal medicine, which in recent years has increasingly entered our natural medicine basket.
One of the leading plants in the natural treatment of anxiety is the ashwagandha - plant adaptogen, which is used in Indian medicine. Ashwagandha helps stabilize the body's natural response to stress. A review of studies examining the effectiveness of ashwagandha as an anxiety treatment has found that most studies have ended with a significant improvement in anxiety symptoms following ashwagandha treatment. Not only does Ashwagandha serve as a stress reliever, but it also protects the brain from degeneration and improves anxiety symptoms by destroying free radicals that can damage the brain and body. Research shows that Ashwagandha helps improve focus, reduce fatigue, and fight anxiety without side effects.
Cava root is known for its ability to improve mood and relieve anxiety - it does so by stimulating dopamine receptors.A randomized controlled trial showed good results for Cava versus placebo in the treatment of generalized anxiety disorder.
Other herbs that have a calming effect and reduce anxiety are Valerian, Passiflora, Homecoming, and Hops.
4. Homeopathic preparations -
The homeopathic treatment helps the body take care of itself. There are homeopathic remedies designed to relieve anxiety, such as naproxen, which works to improve stress and is suitable for both day and night. Naproxen also helps to improve sleep and restlessness, and because it is not a cure, there is no fear of side effects or addiction.
5. Essential Oils -
They calm the body, reduce bothersome thoughts, and release the mind. Lavender oil helps to soothe the body and reduce anxiety symptoms such as irritability, headaches, and muscle aches. Roman chamomile oil is used to calm nervousness and reduce anxiety.
6. Exercise and Relaxation Techniques -
Regular exercise helps improve sleep quality, reduce inflammation, increase confidence, improve energy levels, and relieve stress. Yoga and Tai Chi can benefit from body relaxation and practice deep breathing techniques that help reduce muscle tension and tension. In fact, yoga affects GABA levels (central nervous system inhibitory nerve conduction) and allows the brain to relax. Other physical activities such as running, walking, and even dancing also help to relieve stress.
7. Sleep well -
It turns out that lack of sleep can be an increase in anxiety by stimulating areas of the brain associated with emotional processing, and in fact lack of sleep can increase anxiety symptoms, including anxiety. A good sleep of 9-7 hours a night helps to reduce stress, balance hormones, prevent mood swings and of course reduce fatigue.
Psychological treatment: Learning to control anxiety
CBT Cognitive Behavioral Therapy - Treatment that has become a leader in the field of emotional therapy in recent years. The goal of therapy is to change the thinking patterns that are detrimental to a person - to change the perception of the patient's reality while learning new ways of behaving. The treatment is relatively short-lived and is built on the patient's collaborative work with the therapist and focusing on the present rather than the past.
Alongside the CBT, there is a long-term psychological treatment, in which the therapist exposes the patient's sources of anxiety and helps him process them and overcome the anxiety.
Additional methods are biofeedback - a treatment that teaches the patient to control his or her reactions in various situations, including anxiety, with the help of an instant feedback (feedback) machine about the process happening in his body in real-time; EMDR is a treatment method aimed at reworking and vomiting with eye movements. The method addresses the suffering and symptoms of severe events, by completing their processing and minimizing their ongoing impact on the patient; Another method that is used by anxiety therapists is hypnosis.
The drug treatment: antidepressants
The psychiatrist is given drug treatment only. There are a variety of anti-anxiety drugs in this section, which work to increase the level of serotonin in the brain and reduce anxiety. There are also medicines that are given in a state of an anxiety attack - which is point-in-point sedatives.
* Consult a professional before any treatment or medication. It should also be consulted when medicinal products are taken in parallel with medication.
Title: Natural Treatment Without Anxiety Drugs: All the Way - Altman Health
Meta description: Feeling stressed recently and harder to overcome alone? Think you suffer from anxiety, but prefer to try natural anxiety treatment? Get: From Dietary Change, Through Vitamins B to Relaxation Techniques - Lots of Ways to Treat Anxiety-Free Anxiety
