Natural Treatment - There are many health professionals and services unfilled to help with anxiety in rank, treatment and support, and here are many things with the intention of public with anxiety can sort out to help themselves. Effective treatment helps public with anxiety to gather how to control the condition so it doesn’t control them. The type of treatment will depend on the type of anxiety being experienced.
You're anxious, worried, freaked. You're upset about (pick one): money, health, work, family, love. There are many safe nondrug treatment for anxiety, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time.
Chamomile
If you have a jittery moment, a cuppa chamomile tea might help calm you down. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.
Valerian
Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.
Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm
Lemon balm
Named after the Greek word for "honey bee," lemon balm (Melissa officinalis), has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. Lemon balm is sold as a tea, capsule, and tincture. It's often combined with other calming herbs such as hops, chamomile, and valerian.
L-theanine (or green tea)
Research shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand.
Exercise
Exercise is safe, good for the brain, and a powerful antidote to depression and anxiety, both immediately and in the long term. "If you exercise on a regular basis, you'll have more self-esteem and feel healthier," says Drew Ramsey, MD, Assistant Clinical Professor of Psychiatry at New York-Presbyterian Hospital, Columbia University, who blogs at www.DrewRamseyMD.com.
If you rowed in college, get back to rowing. If you don't exercise, start taking brisk walks."
Passionflower
Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. Like other sedatives, it can cause sleepiness and drowsiness, so don't take it—or valerian, hops, kava, lemon balm, or other sedative herbs—when you are also taking a prescription sedative.
Lavender
In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety—although some students said it made their minds "fuzzy" during the test.
In one German study, a specially formulated lavender pill (not available in the U.S.) was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.
Hold your breath!
We're not recommending that you turn blue, but yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book Spontaneous Happiness, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the 4-7-8 breath.
One reason it works is that you can't breathe deeply and be anxious at the same time. Hold your breath for a count of seven. Eat something, quick
"Almost universally, people get more anxious and irritable when they are hungry," says Dr. Ramsey, coauthor of The Happiness Diet. In the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.
Eat breakfast
Stop starving yourself, advises Dr. Ramsey. "Many people with anxiety disorders skip breakfast. Low levels of choline are associated with increased anxiety."
Eat omega-3s
Add anxiety to the list. In one study, students who took 2.5 milligrams a day of mixed omega-3 fatty acids for 12 weeks had less anxiety before an exam than students taking placebo.
Oily, cold-water fishes like salmon are the best sources of the fatty acids; a six-ounce piece of grilled wild salmon contains about 3.75 grams.
Stop catastrophizing
When you're attacked by anxiety, it's easy to get into a mind set known as "catastrophic thinking" or "catastrophizing." Get hot
Heating up your body reduces muscle tension and anxiety, research finds. The Japanese call it Shinrin-yoku, literally "forest bath." Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream.
The forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.
Learn mindfulness meditation
To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. Now ask yourself silent questions while focusing on the breath."
Are you having anxious thoughts? Congratulations. You're aware of your emotional state, and that awareness is the first step in reducing anxiety, says Edenfield.
"Remember to give yourself credit for being aware that you are having anxious thoughts, and probably body changes.
sources: health.com
You're anxious, worried, freaked. You're upset about (pick one): money, health, work, family, love. There are many safe nondrug treatment for anxiety, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time.
If you have a jittery moment, a cuppa chamomile tea might help calm you down. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.
Valerian
Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.
Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm
Lemon balm
Named after the Greek word for "honey bee," lemon balm (Melissa officinalis), has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. Lemon balm is sold as a tea, capsule, and tincture. It's often combined with other calming herbs such as hops, chamomile, and valerian.
Research shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand.
Exercise
Exercise is safe, good for the brain, and a powerful antidote to depression and anxiety, both immediately and in the long term. "If you exercise on a regular basis, you'll have more self-esteem and feel healthier," says Drew Ramsey, MD, Assistant Clinical Professor of Psychiatry at New York-Presbyterian Hospital, Columbia University, who blogs at www.DrewRamseyMD.com.
If you rowed in college, get back to rowing. If you don't exercise, start taking brisk walks."
Passionflower
Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. Like other sedatives, it can cause sleepiness and drowsiness, so don't take it—or valerian, hops, kava, lemon balm, or other sedative herbs—when you are also taking a prescription sedative.
Lavender
In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety—although some students said it made their minds "fuzzy" during the test.
In one German study, a specially formulated lavender pill (not available in the U.S.) was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.
Hold your breath!
We're not recommending that you turn blue, but yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book Spontaneous Happiness, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the 4-7-8 breath.
One reason it works is that you can't breathe deeply and be anxious at the same time. Hold your breath for a count of seven. Eat something, quick
"Almost universally, people get more anxious and irritable when they are hungry," says Dr. Ramsey, coauthor of The Happiness Diet. In the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.
Eat breakfast
Stop starving yourself, advises Dr. Ramsey. "Many people with anxiety disorders skip breakfast. Low levels of choline are associated with increased anxiety."
Eat omega-3s
Add anxiety to the list. In one study, students who took 2.5 milligrams a day of mixed omega-3 fatty acids for 12 weeks had less anxiety before an exam than students taking placebo.
Oily, cold-water fishes like salmon are the best sources of the fatty acids; a six-ounce piece of grilled wild salmon contains about 3.75 grams.
Stop catastrophizing
When you're attacked by anxiety, it's easy to get into a mind set known as "catastrophic thinking" or "catastrophizing." Get hot
Heating up your body reduces muscle tension and anxiety, research finds. The Japanese call it Shinrin-yoku, literally "forest bath." Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream.
The forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.
Learn mindfulness meditation
To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. Now ask yourself silent questions while focusing on the breath."
Are you having anxious thoughts? Congratulations. You're aware of your emotional state, and that awareness is the first step in reducing anxiety, says Edenfield.
"Remember to give yourself credit for being aware that you are having anxious thoughts, and probably body changes.
sources: health.com
Natural Treatment for Anxiety
4/
5
Oleh
Abine Naufal
