How Supplements Can Help Manage Anxiety Symptoms
Disorders that involve chronic anxiety symptoms can be hard to manage, and they're both relatively common. Many things can cause anxiety, and there's often a direct link between feeling anxious and panic attacks.
There are many possible solutions for reducing symptoms if you have anxiety, including prescription medications and cognitive behavioral therapy, as well as alternative treatments, such lifestyle modifications, natural remedies, and more. In this article, we're going to focus on supplements for non-psychotic anxiety and whether they're considered to be effective in managing anxiety symptoms.
What are anxiety disorders?
While occasional stress and worry are normal parts of life, anxiety disorders involve more than sporadic nervousness and fear. In fact, there are several types of anxiety disorders – an umbrella term for a group of mental health conditions including but not limited to generalized anxiety disorder (GAD), panic disorder, and post-traumatic stress disorder (PTSD) – many of which involve common symptoms and characteristics such as:
- A tendency to feel extremely tense, nervous, or restless
- A sense of impending disaster
- Trait anxiety
- Weakness, fatigue, or muscle tension
- Trouble concentrating or brain fog
- An urge to avoid the things that provoke anxious feelings
What are panic attacks?
A panic attack involves an onset of discomfort or fear that within minutes can reach a highly distressing peak for the individual who is experiencing it. A panic attack typically comes with at least four of the following symptoms:
- shortness of breath
- sweating
- an accelerated heart rate
- shaking
- heart palpitations
- an inability to move or vocalize
Some individuals seem prone to them more than others, but it is possible for anyone to have a panic attack at any time. Those who have never had one before might think at first that they are having a heart attack or stroke. Developing frequent and unexpected panic attacks is known as panic disorder.
Non-medicinal treatments and supplements for anxiety
Depending on their severity and other factors, anxiety and panic attacks are usually treated with a combination of prescription drugs and talk therapy. However, there’s a large number of people who either cannot or do not wish to take medications. If this is your case, then you may be happy to learn that there are also many research-backed natural alternatives that could help reduce anxiety symptoms.
Lemon balm
Lemon balm can be ingested in capsule form or as an extract which can be added to various drinks. It is considered a natural remedy for stress and anxiety, and it has been used that way since the Middle Ages. Lemon balm can also help relieve digestive issues and headaches. Many regular users have reported not only less anxiety but also an improvement in their daily mood.
Chamomile
Chamomile, which is usually consumed as a tea, can also be taken in pill form. Research suggests that it can be a gentle, natural remedy for treating anxiety. Plus, anxiety can also lead to insomnia, not to mention a host of other symptoms, and chamomile ingested before bed can help you fall asleep faster.
Passionflower
Passionflower is a lesser-known natural remedy for anxiety. Those who feel restless or anxious can take it in pill form, and it is also sold as a powder to be dissolved in water. It brings about feelings of drowsiness in some people, so you shouldn't take it when you're getting ready to start your day or if you're about to drive somewhere. It's best to enjoy its therapeutic properties before bedtime or after a stressful day at work.
Lavender
Lavender is another home remedy for panic attacks. It is widely used in aromatherapy to promote relaxation, which is why you see it in so many candle varieties. You may also encounter it amongst the ingredients of soaps and shampoos. You can get it in pill form or as a lavender essential oil.
In pill form, you may choose to take it when you get up in the morning and see if it has a positive impact over time. High doses are not recommended for brain function with stress and anxiety. You might also consider placing a pot of lavender by your bedside or elsewhere in your bedroom. A 2017 review of studies found strong scientific evidence that lavender can potentially reduce feelings of anxiety without making you feel sleepy.
Rhodiola
Rhodiola is also sometimes known as “golden root.” It's a bright, yellow-green plant that is often used in Eastern medicine. It is an adaptogen, meaning it can lower your stress levels significantly. It can be found as a supplement, usually in pill form, at several different nutritionists. Many online retailers also stock them. A study of 118 healthy adults with burnout syndrome found that taking a rhodiola root supplement may help reduce burnout and stress.
Kava
Kava, also sometimes called kava-kava, is a well-known natural anxiety remedy that can be purchased in pill form through many online emporiums or at certain health food stores. The kava root is known to improve cognitive abilities, relax the muscles, and relieve anxiety. It can react negatively with alcohol, so avoid mixing the two in any way.
Valerian root
One last home remedy for anxiety attacks is valerian root, which is commonly used as a sleep aid, though it might also lessen anxiety and feelings of stress, according to a recent study in the Journal of Evidence-Based Integral Medicine. The use of this root goes back centuries to the time of the Greeks and Romans. It has an odor that some people don't like, but you can avoid this by consuming it in pill form. A health care provider with experience treating sleep disorders and insomnia may be able to provide guidance on combining valerian root with other medications.
Vitamin D
Vitamin D supplementation may help reduce anxiety, as a vitamin D deficiency may be linked to higher levels of anxiety. One study of women with type 2 diabetes showed decreased levels of anxiety over a six-month period.
Find what works for you to treat anxiety
As mentioned at the beginning of the article, there are a number of remedies that may help with anxiety, such as vitamin D, vitamin C, omega-3 fatty acids, chamomile supplements, magnesium supplements, and B vitamins.
An important thing to consider about supplements, vitamins for stress, or any of the other methods mentioned here is that what works for one person might not necessarily work for another. Research suggests and shows that not all supplements work for everyone. That is because not only are all of us different from a physiological standpoint, but we all have different anxiety levels. One person might have relatively mild feelings of anxiety in certain situations, while someone else might struggle to get out of bed in the morning.
If you would like to try any of these supplements, it’s a good idea to contact your doctor for advice before beginning.
How online therapy can support you with anxiety symptoms
If you think you might need more than something like chamomile supplements or other herbal remedies to manage your anxiety and panic attacks, seeking the help of an in-person or online therapist can be your next step to getting better. Research from groups like the Anxiety and Depression Association suggests and shows that a healthcare professional can help you learn to manage your anxiety and identify possible causes for panic attacks. You can learn how to face your fears a little at a time so you can overcome your panic attacks and improve your anxiety symptoms and get back into life.
Anxiety and panic attacks could potentially keep you from enjoying the things you like to do or stepping into new social situations. For some, anxiety comes up only in extreme cases like with ambulatory surgery patients. For others, anxiety is ever-present. If this is the case for you, consider online therapy.
Therapy for generalized anxiety disorder and other disorders
A systemic review of 21 articles found that participants showed significant improvement in their generalized anxiety symptoms. In the same study, online therapy with a healthcare professional was also found to be effective in its capacity to reduce stress and in treating panic disorder, social phobia, and social anxiety disorder.
BetterHelp is an online therapy platform that provides you with to mental health professionals who know how to help people experiencing anxiety and panic attacks. With their support, you can learn how to effectively deal with anxiety and panic attacks through a number of different techniques. You’ll be able to meet with a therapist at any time that works for you—and you can do so from the comfort of your home (or wherever you have an internet connection). Read below for reviews of BetterHelp therapists from those who have participated in online therapy in the past.
Counselor reviews
“James is a fantastic therapist. From the start, he has been incredibly understanding and showed his full support in my journey. James has not only helped me discover a wide range of strategies and exercises to help manage my anxiety but also supported me in recognizing links between my thoughts and behaviors. Our sessions are extremely helpful and I am very thankful for James’ kindness.”
“I feel like I am talking to a friend. the most reassuring therapist I have had in awhile & the reassurance is amazing for my primary concern which is anxiety. She lets me talk, contributes to the conversation & will direct the conversation back to my anxiety in a good way. I used to finish therapy so exhausted from crying and now I finish it feeling better and wanting to try new thing. For example I told her how shopping is hard for me because I am so insecure and anxious, we had a long conversation about it and I actually went shopping that day which is SO big for me. She’s great!”
Michelle Tiger - (More reviews)LCSW |
Takeaway
Can anxiety attacks be controlled without medication?
In short, yes, they can be managed without medication. During a panic attack, it’s important to remember that nothing physically harmful is happening to you despite whatever physical symptoms or bodily sensations you may be feeling. Deep, slow breathing can help lessen or avoid one. Some find benefit from breathing exercises that incorporate counting, such as box breathing, which can help root you in the now rather than in your anxiety. Techniques that incorporate distractions can also help. For example, the five senses technique involves noting five things that you can see, four things that you can touch, three things that you can hear, two that you can smell, and one that you can taste.
Additionally, some homeopathic and herbal supplements may be beneficial. Magnesium, per San Diego Health, “is involved in over 300 biochemical reactions, including nerve function, muscle contraction, and the control of stress hormones. Research has shown that magnesium deficiency may contribute to the development and exacerbation of anxiety symptoms.” Magnesium supplements may be helpful for reducing anxiety symptoms in that magnesium binds to GABA receptors, GABA being a “neurotransmitter that helps calm the nervous system and reduce anxiety.” Magnesium has also been found to be beneficial for controlling stress responses, and as such may help with both anxiety and depression symptoms.
Amino acids, the building blocks of protein, also serve as the foundation for neurotransmitter synthesis, making adequate amino acid intake important for mental health. Studies indicate that low protein intake can be associated with mental health disorders such as depression and anxiety. In particular, the amino acid tryptophan is necessary to produce serotonin, a brain chemical that moderates mood, sleep quality, and appetite.
How do you know if you are recovering from anxiety?
There are several signs that could indicate that you are recovering from anxiety. They may include:
- You’re sleeping better.
- You have more energy.
- You’re more aware of your thoughts (less fog and fear).
- You overall feel good about yourself/have a positive outlook of yourself.
- You understand, respect, and appreciate yourself.
- You find yourself spending more time with loved ones.
- You’re enjoying hobbies and daily activities again.
- You’re able to get through your day without anxious feelings holding you back.
- You find yourself seeing life, even just parts of it, in “color” again, rather than viewing the world with “black and white” thoughts and feelings.
How can I get immediate help for anxiety?
If you need immediate help for anxiety, please contact a doctor, mental health professional, or the following hotlines are available seven days a week, 365 days a year:
- The Crisis Textline – text HOME to 741741
- The National Alliance On Mental Illness (NAMI) HelpLine - call 1-800-950-NAMI (6264), text "HelpLine" to 62640 or email at helpline@nami.org
- The Crisis Support Services Hotline - Call or text 988 to talk with a crisis counselor
- Teen Line – For youth and adolescents experiencing anxiety or other mental health troubles, call 800-852-8336 seven days a week from six to ten p.m. PST, text TEEN to 839863 seven days a week from six to nine p.m. PST, or email anytime.
When should you get help for anxiety?
If anxiety is affecting your ability to get through daily life, such as going to work or school, participating in social events, doing things you normally enjoy, sleeping, or eating, you may want to consider reaching out for help with reducing anxiety. If you suspect that any physical or emotional changes are related to other conditions, it may help to talk to a healthcare provider. For example, anxiety can be a symptom of premenstrual syndrome, and a healthcare provider may be able to help you assess your entire set of symptoms.
How can I reduce my anxiety without medication?
Anxiety reduction without medication is possible. Mindfulness techniques such as visualization (either guided or on your own), music therapy, the five senses technique, and journaling can all help calm anxiety within a few minutes. Breathing exercises like box breathing and belly breathing are also utilized to help ease anxiety in the moment. If needed, changes to your lifestyle such as eating a more well-rounded diet or getting daily exercise, can release feel-good hormones and neurochemicals that can curb anxiety as well as produce long term mental and physical benefits.
Why is it important to get help for anxiety?
If left unmanaged or untreated, anxiety can and often does worsen over time. You may choose to help yourself manage anxiety through breathing exercises, lifestyle changes (like dietary and exercise improvements, if needed), journaling, therapy, meditation and mindfulness, medication, supplements, and plenty of other approaches known to alleviate anxiety symptoms and depression symptoms.
What does anxiety medication do to the body?
This depends on the individual, the medication, the dosage, and how long the medication has been utilized. Some of the most common adverse effects of anti-anxiety medication include nausea, headaches, insomnia, fatigue, rash, joint and muscle pain, and diminished libido or reduced sexual sensation. Many of these go away within the first couple of weeks of taking the medication, but some may persist.
When anxiety medications are taken long-term (for a year or longer), there may be some long-term effects because of the way they interact with the brain and its neurotransmitters, though much more research is needed to say for certain. Some may develop a dependence (this again depends on the medication and individual), and while more studies are needed on SSRIs and SNRIs, a class of fast-acting drugs known as benzodiazepines can have a long-term impact on the central nervous system. Also, some medications for anxiety may affect a person’s blood pressure.
One study suggests that among individuals who stopped utilizing benzodiazepines, cognitive impairments such as slowed reaction time were observed. However, this study only explored benzodiazepine cessation for up to six months, so we do not currently know if this reduced cognitive functioning improves after the initial six-month period sans medication (which would characterize it as a symptom of withdrawal) or if it persists (which may characterize it as a long-term effect).
It’s recommended that you talk to a health care provider about any other medications you’re taking, whether you take prescription medication or supplements. They may be able to offer information about recent clinical trials and evidence, suggest treatments tailored to your situation, and offer follow-up care as you try various treatments.
Will anxiety medication help with overthinking?
Anxiety medications can help improve a variety of anxiety symptoms, including overthinking and intrusive thoughts. A healthcare provider may be able to answer specific questions about the anti-anxiety effects of certain medications.
Do anxiety meds help with stress?
Some anxiety medications may also be able to help with stress in addition to treat anxiety, as anxiety and stress can be linked. For stress, benzodiazepines may be prescribed due to their calming effect, which works by enhancing the somewhat sedative properties of gamma-aminobutyric acid, a chemical responsible for sending calming signals throughout the body. However, as mentioned in above, benzodiazepines may potentially come with long-term side effects, so they are typically only prescribed for a few weeks at a time.
- Previous Article
- Next Article