Natural Solutions And Alternative Therapies To Heal Your Anxiety
Most of us struggle with anxiety from time to time, and many will turn to medications such as SSRI’s and anxiolytics to reduce symptoms. Some individuals may experience unwanted side effects, find limited relief, or prefer to explore natural alternatives. It's true that while medications like SSRIs (Selective Serotonin Reuptake Inhibitors) and anxiolytics can be effective for many individuals in managing anxiety, they might not be the best fit for everyone. Fortunately, there are indeed excellent options available for those seeking alternative or complementary treatments for anxiety.
Individuals who choose to work with a holistic psychotherapist are likely to seek a natural alternative to treating their anxiety symptoms. Holistic practitioners are often extensively trained in the best and safest practices for alleviating anxiety. In addition to effective psychotherapy modalities such as EMDR, Somatic Experiencing, CBT, and talk therapy, complementary practices are an excellent addition to a more comprehensive healing. Integrating complementary practices alongside psychotherapy can offer a more comprehensive approach to healing.
Anxiety can be disabling and can affect individuals in various ways, including their emotions, thoughts, behaviors, and physical health. Let’s consider the many ways that anxiety can negatively impact your life.
How Can anxiety impact your life?
Emotional Impact: Anxiety often causes intense feelings of fear, worry, apprehension, or dread. These emotions can be overwhelming and difficult to manage, leading to feelings of distress, sadness, or irritability.
Physical Symptoms: Anxiety can manifest in physical symptoms such as rapid heartbeat, sweating, trembling, dizziness, shortness of breath, muscle tension, headaches, stomach discomfort, and fatigue. These symptoms can be distressing and may interfere with daily functioning.
Cognitive Effects: Anxiety can affect cognitive functioning, leading to difficulties concentrating, making decisions, or remembering things. It can also cause intrusive thoughts, racing thoughts, or obsessive worrying, which can be exhausting and disruptive.
Behavioral Changes: Individuals with anxiety may engage in avoidance behaviors to cope with their symptoms, such as avoiding certain situations, people, or activities that trigger anxiety. These behaviors can limit their opportunities for growth and enjoyment in life.
Impact on Relationships: Anxiety can strain relationships with family, friends, romantic partners, and colleagues. It may lead to misunderstandings, conflicts, or withdrawal from social interactions, which can affect the quality of relationships and social support networks.
Impact on Work or School: Anxiety can interfere with performance at work or school by impairing concentration, productivity, and decision-making. It may also lead to absenteeism, missed deadlines, or difficulty completing tasks, which can affect academic or professional success.
Sleep Disturbances: Anxiety often disrupts sleep, leading to difficulty falling asleep, staying asleep, or experiencing restful sleep. Sleep disturbances can exacerbate anxiety symptoms and contribute to fatigue and mood disturbances.
Financial Strain: Seeking treatment for anxiety, such as therapy or medication, can be costly, leading to financial strain for some individuals. Additionally, anxiety-related difficulties in work or school may impact financial stability.
Stigma and Shame: Some individuals with anxiety may experience stigma or feel ashamed of their symptoms, leading to reluctance to seek help or disclose their struggles to others. This can exacerbate feelings of isolation and prevent access to support.
Impact on Physical Health: Prolonged or severe anxiety can contribute to physical health problems, such as cardiovascular issues, digestive disorders, weakened immune function, and chronic pain conditions. Managing anxiety is essential for overall well-being and health.
If you are seeking healing beyond medication and therapy, what follows are some highly effective natural remedies and supplements to support your goal of reducing anxiety.
These amino acids have a role in maintaining mental health:
Dl-phenylalanine and Tyrosine help with dopamine production and energy to increase mood
Tryptophan supports the making of serotonin for mood regulation and melatonin for sleep regulation. It can also help with depression, insomnia, anxiety, and gut problems
Tyrosine (often paired with DL-phenylalanine) increases dopamine and is helpful for low mood, fatigue and pain
L-glutamine is great for digestive health and is a primary ingredient in the making of many neurotransmitters
L-glycine can stop a panic attack because it interferes with the release of norepinephrine
L-threonine and 5-HTP (tryptophan) can be helpful for anxiety and depression because they support the brain’s production of the neurotransmitter called GABA which helps shift the brain toward relaxation
Are amino acids important for mental health? Yes! Amino acids are essential for the production of mood-regulating neurotransmitters like serotonin, dopamine, and adrenaline. Without the right amino acids, nerves can’t send the proper signals and mental health can be compromised.
Certain amino acids and supplements may help alleviate symptoms of anxiety for some individuals. Here are a few examples:
L-Theanine: L-Theanine is an amino acid found primarily in tea leaves, particularly green tea. It has been studied for its calming effects and its ability to promote relaxation without causing drowsiness. L-Theanine may help reduce anxiety by increasing levels of neurotransmitters like GABA, serotonin, and dopamine in the brain.
GABA (Gamma-Aminobutyric Acid): GABA is the primary inhibitory neurotransmitter in the brain, meaning it helps reduce neuronal excitability. Some supplements contain GABA or ingredients that are precursors to GABA, with the idea that they may help calm the nervous system and reduce anxiety. However, the effectiveness of GABA supplements for anxiety is still debated, as GABA molecules are too large to cross the blood-brain barrier effectively.
Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts, have been studied for their potential anti-anxiety effects. Omega-3s are essential for brain health and may help reduce inflammation and oxidative stress, which are implicated in anxiety disorders.
B-complex vitamins: B vitamins, including B6, B12, and folate (B9), play a role in the synthesis of neurotransmitters like serotonin, dopamine, and GABA, which are involved in mood regulation. Some research suggests that deficiencies in these vitamins may contribute to anxiety and mood disorders, and supplementation with B-complex vitamins may help alleviate symptoms.
Passionflower: Passionflower is a plant native to North America that has been used traditionally to treat anxiety and insomnia. Some research suggests that passionflower may help reduce anxiety symptoms by increasing levels of GABA in the brain.
Magnesium: Magnesium is an essential mineral that plays a role in many biochemical processes in the body, including those involved in stress and anxiety regulation. Some research suggests that magnesium supplements may help reduce symptoms of anxiety, especially in people with low magnesium levels.
Valerian root: Valerian root is an herb that has been used for centuries to promote relaxation and improve sleep. Some research suggests that valerian supplements may help reduce symptoms of anxiety by increasing levels of GABA, a neurotransmitter that has calming effects on the brain.
Ashwagandha: Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for its stress-relieving properties. Some research suggests that ashwagandha supplements may help reduce symptoms of anxiety by lowering cortisol levels and modulating neurotransmitters.
Chamomile: Chamomile is an herb often consumed as a tea and is known for its calming effects. Some studies have found that chamomile supplements may help reduce symptoms of anxiety, although more research is needed to confirm its efficacy.
Kava: Kava is a plant native to the South Pacific that has been used for centuries in traditional medicine for its sedative and anxiolytic effects. Some research suggests that kava supplements may help reduce symptoms of anxiety, although there are safety concerns about its potential for liver damage with long-term use.
Rhodiola Rosea: Rhodiola is an adaptogenic herb that may help the body adapt to stress and reduce symptoms of anxiety. It is believed to work by modulating neurotransmitters and reducing inflammation.
Ginko Leaf
Ginko leaf is another herb that can help manage anxiety symptoms. This herb has been used for centuries in traditional Chinese medicine as a way to support mental clarity and concentration while also helping to reduce feelings of panic or fear. Ginko leaf works by increasing blood flow to the brain which helps improve cognitive function while also promoting relaxation in the body. Additionally, the Ginko leaf is an excellent source of antioxidants that can protect cells from damage caused by free radicals.
Lemon Balm
Lemon balm is a fragrant herb with calming properties that make it ideal for helping to manage anxious thoughts or feelings. Lemon balm contains compounds called terpenes which act as natural sedatives that can promote relaxation and ease tension in the body and mind. The herb also contains flavonoids which act as antioxidants that boost immunity while protecting cells from damage caused by free radicals. Additionally, lemon balm has been found to have anti-anxiety effects when taken orally or applied topically on the skin.
It's important to note that while these supplements may be helpful for some individuals with anxiety, they should not be used as a replacement for prescribed medications or therapy. Additionally, supplements can interact with medications or have adverse effects, so it's important to consult with a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking other medications.
As you include amino acids and supplements into your daily practice, be mindful to include important lifestyle modifications that can easily be integrated into your day.
Here are some lifestyle modifications that can help alleviate anxiety:
Regular Exercise: Engaging in regular physical activity can help reduce anxiety by releasing endorphins, which are natural mood lifters. Exercise also helps reduce cortisol, the stress hormone, and promotes better sleep, both of which are beneficial for managing anxiety.
Healthy Diet: Eating a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can support overall well-being and help regulate mood. Avoiding excessive caffeine, sugar, and processed foods, which can exacerbate anxiety symptoms, is also important.
Adequate Sleep: Prioritize getting enough quality sleep each night, as sleep deprivation can worsen anxiety symptoms. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and creating a comfortable sleep environment can help improve sleep quality.
Stress Management Techniques: Incorporate stress-reducing practices into your daily routine, such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga. These techniques can help calm the mind and body and reduce anxiety levels.
Limiting Alcohol and Substance Use: Alcohol and recreational drugs can worsen anxiety symptoms and interfere with the effectiveness of treatment. Limiting or avoiding these substances can help improve anxiety symptoms.
Setting Boundaries: Learning to say no and setting boundaries in relationships and commitments can help reduce stress and prevent overwhelm, which can contribute to anxiety.
Time Management: Effective time management can help reduce stress and prevent procrastination, which can worsen anxiety. Break tasks into manageable steps, prioritize important tasks, and delegate when possible.
Social Support: Maintain connections with friends, family, or support groups, as social support can provide comfort, encouragement, and perspective during challenging times. Sharing your feelings and experiences with others can also help reduce feelings of isolation and loneliness.
Limiting Screen Time: Excessive screen time, especially on social media or news websites, can increase anxiety by exposing you to negative or stressful content. Set boundaries around screen time and take regular breaks to engage in activities that promote relaxation and connection.
Engaging in Hobbies and Activities: Participating in enjoyable activities and hobbies can distract from anxious thoughts, boost mood, and promote a sense of accomplishment and fulfillment.
Seeking Professional Help: If lifestyle modifications alone are not sufficient to manage anxiety, consider seeking support from a mental health professional, such as a therapist or counselor. They can provide personalized strategies and interventions to help you cope with anxiety more effectively.
Addressing anxiety often involves a holistic approach that incorporates lifestyle modifications alongside therapy and, in some cases, medication. Addressing anxiety often involves a holistic approach that incorporates lifestyle modifications alongside therapy and, in some cases, medication. Remember that everyone is different, so it's essential to experiment with different lifestyle modifications to find what works best for you. Additionally, be patient with yourself, as healing from anxiety often takes time and persistence. Do your research and choose the best path for your healing journey.
About Holistic Psychotherapy & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has receive advanced, extensive training in Trauma Therapy, Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kimberly Seelbrede specializes in anxiety & mood disorders, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provide the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.