Anxiety is the most common psychiatric illness. One in three people will have the unbearable condition characterized by inappropriate or exaggerated anxiety in their lifetime. Though many powerful psychological and pharmaceutical treatments already exist, many affected individuals struggle to find one that reduces anxiety for them.
They either struggle with high costs or suffer from severe side effects. That is the reason for a huge demand for accessible, affordable, and safe anxiety solutions. Here are several alternative reduction options you can discuss with your physician and try.
Three Anxiety Reducing Options
1. Omega-3 b Polyunsaturated Fatty Acids (PUFAs)
This family of molecules, found in plant and fish oils, is a popular item in clinical research thanks to previous studies linking high-intake diets to improved cardiovascular health (though this is up for discussion), reduced inflammation and improved cognitive skills in children. There’s also significant evidence that omega-3s are essential to normal biochemical function in the adult brain.
Hence, a substantial ingredient of nerve cell membranes and the lack of omega-3 may result in dementia, behavioral disorders, including stress. However, the indication that omega-3 supplements can decrease the signs of stress in people (as opposed to mice or rats) has been mixed thus far.
Hoping to explain the ability of the fatty acid for this application, teams directed by Dr. Yutaka Matsuoka in Japan and Professor Kuan-Pin Su in Taiwan have waded to the literature and executed a meta-analysis.
As published in JAMA Psychiatry, their results may cause you to think about including a container of fish oil pills to your next Amazon shopping.
Although diagnoses and participants were heterogeneous, the significant discovery of the meta-analysis was that omega-3s were associated with a considerable decrease in anxiety traits compared with controls; this placebo effect vs. persisted controls, they wrote.
The groups analyzed 19 studies including a wide range of designs and patient inclusion criteria. A total of 1,203 participants contained three non-controlled and 16 placebo-controlled studies. The authors also examined the placebo studies to account the effect of the placebo effect as much as possible.
Significantly, they found a pattern where people were consuming some amount of daily omega-3 PUFAs were more likely to result in reduced stress symptoms compared to those taking a placebo supplement.
Interestingly, participants recruited by those five studies with no specific clinical diagnosis of stress did not prove an important connection between symptom relief and a regular dose of omega-3 supplements, yet the 14 studies that limited participants to people with specific clinical investigations showed improvement. About what treatment holds the most assuring, the available data recommend that a routine of 2,000 mg or more daily has better anxiety-reducing properties compared to lower doses.
In an email, Dr. Matsuoka and Su clarified the Psychiatric community has remained ambiguous about omega-3s, regardless of the findings of studies like these, because single remedies (even good ones) only show limited assessable effects against complex diseases like anxiety.
“Indeed, it’s straightforward to overlook the little signals of therapeutic usefulness in placebo-controlled clinical trials and/or meta-analytic reviews without careful concern on research designs,” they stated.
Due to the high prospect of puzzling from different participant demographics and methodology throughout the 19 studies, in addition to their small sample sizes, the writers advised that more well-organized medical trials would be required before they could suggest omega-3 PUFAs as a first-line of solution for anxiety treatment.
“However, for individuals who are not responsive to conventional treatment for anxiety such as psychotherapies or antidepressants, omega-3 PUFAs may be a hopeful alternative and adjunctive psychotherapy with amazing safety profiles,” they stated.
Dr. Matsuoka is planning a stage two control trial on omega-3s for anxiety in cancer sufferers, and Professor Su expects to commence one on physical stress symptoms in patients with depression.
2. Vitamins And Minerals
Another study team is currently working on a different therapy option. New Zealand researchers are taking a look at a method of treating individuals with symptoms of depression and stress.
Researchers from the University of Canterbury believe large and regular doses of minerals and vitamins – or micronutrients – could be an option to medication with fewer side effects.
Christ church mother Andri Pretorius did not like how she lived on anti-depressants so when she came to know about this trial, she volunteered. I was fine in my own skin, Andri said. I could live a life that is fantastic. I got confidence in my ability to keep myself healthy. That was a great deal for me.
Canterbury University investigators and Julia Rucklidge have recently embarked on a world-first study. We are trying to see whether or not we could find alternative techniques for treating severe although common issues within our community through the use of minerals and vitamins, Ms. Rucklidge stated.
Ms. Rucklidge is employing for 2 trials; one for its public and another especially for women that are pregnant.
Pills with 40 ingredients are given to the participants you’d find them in food but in high concentration, such as vitamin C, vitamin Bs, and vitamin D in addition to minerals such as iodine, iron, and zinc.
Ms. Rucklidge expects to boost the nutrients that help the discharge of substances that make us happy will lead to better health.
If we can achieve this, then we can open up an avenue of opportunity and exploration to deal with mental illness entirely in a different and enhanced way than we’ve been doing in the past 60 years.
Finally, there is Acupuncture as a great option. According to the latest evidence, Acupuncture is an excellent treatment option for anxiety.
The Acupuncture Evidence Project was published in 2017, co-authored by Dr. John McDonald, Ph.D. and Dr. Stephen Janz, providing an updated review of their scientific and clinical evidence for acupuncture. This whole document, updating the last two reports, determined that acupuncture is relatively effective in treating stress according to high-level signs.
A 2016 review was contained by their evidence with over 400 patients who concluded that the effects of acupuncture for treating stress have been shown to be important in comparison with conventional treatments. The biggest of these studies, which comprises 120 patients, observed that acupuncture had a significant effect on reducing depression and anxiety when compared with traditional therapy including pharmacological approaches and psychotherapy.
A recent review published in 2018 discovered that all 13 included types of research stated an anxiety reduction for their treatment group relative to the manage groups. Pharmaceuticals were utilized as control by three of these studies.
An area of the brain called hypothalamus releases neurochemicals when the body is under stress, and research shows that this reaction can be calmed by acupuncture.
Acupuncture has been shown to increase the discharge of the body’s own compounds, endorphins, which play a significant role in the regulation of psychological and physical stress responses like function, heart rate, blood pressure, and pain.
All these acupuncture mechanisms have a direct impact on reducing anxiety.