There is a huge debate going on about what is the most effective way to treat anxiety; whether prescription anxiety drugs are best or whether there are natural anxiety treatments that can offer relief from anxiety.
The growth of natural anxiety treatments as an industry gives some idea of the strength of feeling that can be invoked by the thought of taking prescription drugs on a long term basis.
Natural Anxiety Treatments
Natural anxiety treatments fall into several different categories.
- Nutritional Anxiety Supplements
- Herbal Anxiety Remedies
- Breathing Exercises for Anxiety
- Exercise for Anxiety
- Lifestyle changes
Nutritional Supplements for Anxiety
When we are suffering from anxiety we put our bodies under a great deal of stress. One of the most important things to do is make sure that you have a healthy well balanced diet and that you try hard to maintain steady blood sugar levels by eating regularly. See our article on anxiety and food.
With many of us leading hectic lifestyles, diet can often suffer and a lack of some vitamins and minerals can make it harder to cope with anxiety.
Magnesium for Anxiety.
Magnesium is an essential element that is used by the body to help maintain the health of vital organs. A lack of magnesium has been reported to cause many of the well known symptoms of anxiety such as depression, fear, irritability, confusion, insomnia, restlessness and memory loss.
It is usually recommended that magnesium is taken with potassium and calcium. Magnesium will help with the absorption of both of these minerals. Calcium has been shown to help with calm nerve cells and potassium helps to lower blood pressure. So the three elements combined can help to boost brain activity. The effects of magnesium on anxiety is still being researched.
Vitamins B and C
When you are suffering from anxiety, your body feels stressed. At times of stress our bodies use up the stores of vitamins B and C. B vitamins are needed to maintain a healthy nervous system and deficiencies can lead to irritability, tiredness and further anxiety. There are a number of different B vitamins so a vitamin B-complex is the best way to maintain vitamin B levels.
Vitamin C has been well known to help with the body’s immune system and help to fight off infection as well as helping the adrenal gland which is part of the body’s internal system for coping with stress.
Amino Acids for Anxiety
Amino acids help in the manufacture of neurotransmitters which are the chemicals which transmit nerve impulses across the synapses of our nerves. Neurotransmitters like serotonin, dopamine and epinephrine all help the nervous system and having low levels in your body can result in anxiety. Poor diet, infections and viruses can all lead to depleted neurotransmitters so considering supplements such as GABA, DLPA (DL-phenylanine) and Tryptophan can all help. It is worth getting advice about these before starting any course of them.
If you are already taking prescription medication for anxiety it is important to check with your doctor that it is safe to start taking any type of herbal anxiety treatment as some of these can have a severe adverse reaction to certain medications.
There are several herbal remedies for anxiety that have become popular.
Kava Kava is a herb that originated in the South Pacific and is now widely used in the treatment of insomnia, anxiety and depression. The plat is a member of the pepper family and the root and rhizome of the plant are used to produce natural remedies for anxiety. Clinical trials have shown that it is effective in the treatment of anxiety but there is concern over potential liver damage in some countries so Kava Kava is not recommended for anyone who has liver problems or is taking medication for a liver complaint. It is not suitable for anyone under 18, pregnant or nursing women or anyone already taking prescription drugs.
Passionflower is a herbal treatment that has traditionally been used in the treatment of insomnia, anxiety and seizures. It is a climbing vine that is now grown extensively throughout Europe. The flowers leaves and stems are used in the production of the supplement. There is some evidence that it helps in the treatment of anxiety although there has been limited scientific research as to its effectiveness in treating anxiety or GAD, (Generalized Anxiety Disorder)
Chamomile is a herb that has been used in supplement form to help with the treatment of a variety of conditions including not only anxiety but also, skin infections, wounds, colic, nappy rash as well as upset stomachs. Chamomile is also popular as a tea, used to help with relaxation and insomnia. There has been limited research as to the effectiveness of Chamomile for the various treatments attributed to it.
Valerian is a plant that is native to Asia and Europe and it has been used for thousands of years for a variety of problems including insomnia, digestive problems, headaches and even arthritis. Despite its extensive use, little research has been done on how effective it is although clinical trials have shown some evidence that it is effective for sleep problems.
Anecdotal evidence from people who take valerian on a regular basis suggest that it promotes a felling of calmness and relaxation and helps with stress and anxiety
Skullcap is often sold in combination with valerian for the treatment and relief of anxiety and nervous disorders. Skull cap has been used for centuries as a tonic for the central nervous system. It is said to calm the nerves and help in the treatment of a range of nervous conditions including anxiety, restlessness, hysteria and hyperactivity. There has been a small amount of research which appears to validate the claims that Skullcap is effective in the treatment of anxiety.
Lemon Balm is classified as a stimulating nervine or nerve tonic and has been used along with other herbal remedies in the treatment of anxiety in particular where the anxiety is as a result of long term exposure to stress.
St John’s Wort is probably the most widely known natural remedies and is used extensively in Europe for treating a variety of mental disorders. Research suggests that St John’s Wort is effective in treating mild to moderate cases of depression but its usefulness and effectiveness in treating anxiety has not yet been proven through research. There is sometimes a link between anxiety and depression.
Breathing Exercises for Anxiety
Breathing exercises are a short term coping mechanism that anyone can use to help to overcome panic attacks, anxiety and stress. Put time aside each day to practice deep breathing. Take deep breaths in, breathing in continuously for four seconds and then exhale slowly, counting to four slowly as you do so. Continue doing so for four minutes and repeat this exercise two or three times a day.
It has a direct impact on your anxiety levels simply because it occupies your mind, stopping the introspective feelings that often accompany anxiety. It also educates your body to breathe more deeply and deep breathing has been proven to help with relaxation. By the time that you have been practicing this for a few weeks, your natural anxiety levels will have dropped, helping you to cope with any stressful situation that you find yourself in.
Exercise regimes like Yoga, Tai Chi and Pilates all use breathing control as a way of focusing the mind and relaxing. Take a look at local classes and try one or two to see what works for you.
Exercise is now prescribed by doctors alongside anxiety reducing drugs as part of any anxiety busting regime. Exercise has long been known to help reduce blood pressure but recent research has shown that it has a significant effect on anxiety levels.
When we exercise we produce endorphins that give a natural high. These chemicals boost our immune system, decrease our blood pressure and reduce anxiety levels completely naturally.
The best sort of exercise is aerobic exercise where our pulse rate and breathing increase. A brisk walk for 20 or 30 minutes, a swim or a run will all have the same effect. Get into the habit of exercising on a regular basis and you will get a daily endorphin boost that will help you to cope with anxiety.
There are a number of different things in our lives that can add to our anxiety levels. Something doesn’t have to be bad to do so either. Getting married or having a child can be one of the most stressful experiences in life. Exciting….yes but also potentially stressful. Bereavement and divorce are high on the list of events that can trigger anxiety.
But anxiety can also come about through a number of different small stressful events that cumulatively create an anxious state/. Each event on its own is small enough to cope with but when they all come at once or in close succession, it can all become too much, causing the onset of an anxiety disorder.
So Firstly, take a long hard look at your life and some of the decisions that you have made and see if there is any stress that you can lose from your life.
Secondly, take a look at how stress and anxiety have affected you. Have you started drinking more? Has the healthy diet gone out of the window? Diet and anxiety are closely related and alcohol and anxiety do not make good companions so take an honest look at things and see if you can look after yourself better.
And Finally.
Make time for what is important in your life. Find time for family and friends. Make sure that they are the right friends, the ones that support you, that make you feel happy and valued, that entertain you and help to take your mind off your anxiety, not dwell on it.
If you have decide to go the route of natural anxiety treatments, make sure that you use the think about all aspects of your life. Don’t just rely on supplemenys for example and expect a miracle cure, look at lifestyle, diet and exercise as well. Each can help a little and between them, maybe you’ll master your anxiety and never look back.
Read Ways to Cope with Anxiety for some fresh ideas on mastering your anxiety