Alternative Treatments for Anxiety
A balanced diet is essential for managing anxiety. Experts recommend eating adequate fruits, vegetables, lean meats, and healthy fats while avoiding processed foods and items high in sugar that can trigger anxiety symptoms. Regular exercise, particularly cardiovascular activity, can help reduce stress levels and anxiety. Even 5 minutes of aerobic exercise can begin to stimulate anti-anxiety effects, and a 10-minute brisk walk may provide several hours of relief.
Getting adequate sleep (6-8 hours per night) is crucial for managing anxiety. Studies have found that sleep can help calm and reset an anxious brain, and maintaining consistent sleep/wake times while limiting screen time before bed can support better sleep quality. Anxiety disorders are among the most common mental health conditions in the United States. It’s estimated that 40 million adults aged 18 years and older, or 18% of the country’s adult population, experience some kind of anxiety disorder.
If you’re experiencing mild anxiety that doesn’t require traditional treatment, you may want to try alternative therapies. Also, with your doctor’s approval, you can use alternative treatments as a complement to conventional treatment. The basic goal of alternative therapy is to improve your general health and relieve anxiety symptoms with few or no side effects.
Alternative therapies may help reduce anxiety, but it may take some time before you see results. If you’re having a panic attack or other severe symptoms of anxiety, alternative therapy alone will likely not be enough. Alternative therapies often work best when used with traditional treatment, such as medication and counseling. It’s always best to consult a healthcare professional before beginning any alternative treatment program. Here are some alternative therapies that may help with anxiety.
That morning cup of coffee might help you get out of bed, but having too much can give you the jitters and decrease your ability to handle anxiety well. A 2017 research review suggests some people can experience anxiety from consuming caffeine in amounts as low as 200 milligrams (mg) per day. This is the amount in about 2 cups of coffee. Most of the studies in this review involved people under psychiatric treatment or people with a preexisting anxiety disorder.
Avoid alcohol and nicotine.
Some people use alcohol and nicotine to relieve symptoms of anxiety. This relief is only temporary, however. Alcohol and nicotine can make the symptoms of anxiety worse and more frequent. A 2019 study involving teenagers suggests that the use of alcohol and nicotine was associated with higher instances of mental health conditions. Those who used alcohol and nicotine were in more distress than those who did not.
Eat a balanced diet
A 2021 studyTrusted Source suggests that following eating patterns that align with dietary recommendations and nutrient requirements may help prevent and treat depression and anxiety. The emerging field of nutritional psychiatry explores the relationships among nutrition, stress, mental health, and mental function.
To help avoid anxiety, experts suggest the following dietary measures:
Eat a well-balanced diet:
Fill up on adequate fruits, vegetables, lean meats, and healthy fats.
Avoid processed foods:
Processed foods often contain minimal nutrition and harmful ingredients.
Avoid foods high in sugar:
A sugar rush can mimic or trigger a panic attack.
Eat regular meals:
Regular meals can help reduce low blood sugar, which can produce anxiety symptoms.
Avoid sodas:
Many sodas contain caffeine and have a high sugar content, both of which can contribute to anxiety.
Avoid smoking:
Nicotine can raise blood pressure and heart rate and mimic symptoms of anxiety.
Drink more water:
According to a 2018 study, drinking 6 to 8 large glasses of water or other hydrating liquids daily helps your body perform properly and can relieve stress.
Getting regular exercise is good for relieving stress. Cardiovascular exercise has been shown to help lower stress levels and anxiety and improve immune system function. The Anxiety and Depression Association of America says even 5 minutes of aerobic exercise can begin to stimulate anti-anxiety effects. A 10-minute brisk walk can provide several hours of relief.
Medications that have been suggested by doctors worldwide are available on the link below
https://mygenericpharmacy.com/category/anxiety