How Supplements Can Help Manage Anxiety Symptoms
Disorders that involve chronic anxiety symptoms can be hard to manage, and they're relatively common. Anxiety has many causes, and there's often a direct link between feeling anxious and having panic attacks, which can be particularly distressing to experience.
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 as lifestyle modifications, natural remedies, and other options. Below, explore information about supplements for non-psychotic anxiety and whether they're considered to be effective in managing anxiety symptoms. You can learn about potential benefits and side effects for individuals with generalized anxiety disorder and other symptoms of anxiety or depression.
What are anxiety disorders?
While occasional stress and worry are normal parts of life, anxiety disorders involve more than sporadic episodes of nervousness and fear. There are several anxiety disorders, as it is an umbrella term for a group of mental health conditions including but not limited to generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder, many of which involve common symptoms and characteristics such as these:
- 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 situations that provoke anxious feelings
Obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) were previously considered anxiety disorders in the fourth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV). However, in the fifth edition (DSM-5-TR), both have been put into separate categories called obsessive-compulsive and related disorders and trauma and stressor-related disorders.
What are panic attacks?
A panic attack involves an onset of discomfort or fear that, within minutes, can reach a highly distressing peak for an individual. 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
- Chest pain
Some individuals seem more prone to panic attacks than others, but anyone can 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 and fearing having another one are symptoms of panic disorder.
Non-medicinal treatments and supplements for anxiety
Depending on their severity and other factors, anxiety and panic attacks may be treated with a combination of prescription medications and talk therapy. However, some people cannot or do not want to take medications. If this is your case, research-backed natural alternatives may reduce anxiety symptoms. More research is needed to confirm the effectiveness of these options, so talk to your doctor before starting any of them. Interactions may occur with food, drink, and other substances or medications.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action (including starting, stopping, or changing medications) without consulting a qualified medical professional.
Lemon balm can be ingested in capsule form or as an extract which can be added to various drinks. This supplement 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. However, note that these effects are not backed up by the FDA, and you should discuss them with your doctor, as well as dosage amounts.
Chamomile, usually consumed as a tea, can also be taken in pill form. Research suggests this herb can be a gentle, natural remedy for anxiety. Additionally, anxiety can lead to insomnia, and chamomile ingested before bed may help you fall asleep faster.
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. This herb can cause 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. However, you may enjoy its therapeutic properties before bedtime or after a stressful day at work.
Lavender is another home remedy for panic attacks. This plant is widely used in aromatherapy to promote relaxation; hence, it is commonly used in candles and aromatherapy products. You may also encounter lavender among the ingredients of soaps and shampoos. You can get this plant in pill form or as a lavender essential oil for smelling. Do not ingest essential oils. Also, some people are allergic to lavender, so do an allergy test and talk to your doctor before ingesting or smelling lavender.
Follow the instructions on the bottle if you take a lavender capsule. 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 reduce anxiety without making you sleepy.
Rhodiola
Rhodiola is also sometimes known as “golden root.” It's a bright, yellow-green plant often used in Eastern medicine. Rhodiola is an adaptogen, meaning it can lower your stress levels significantly. This plant can be found as a supplement at several nutrition stores, usually in capsule form. Many online retailers also stock them. A study of 118 healthy adults with burnout syndrome found that taking a Rhodiola root supplement may reduce burnout and stress.
Kava
Kava, sometimes called kava-kava, is a natural anxiety remedy that can be purchased in capsule 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. However, kava can react negatively with alcohol, so avoid mixing the two in any way.
Valerian root
Another 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 capsule form. A healthcare 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
A number of remedies may help with anxiety, such as vitamin D, vitamin C, omega-3 fatty acids, chamomile supplements, magnesium supplements, and B vitamins. However, when considering supplements, vitamins for stress, or any other methods mentioned, know that what works for one person might not necessarily work for another. Not all supplements work for everyone because people are different from a physiological standpoint and also 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 want to try any of these supplements, contact your doctor before trying them.
How online therapy can support you with anxiety symptoms
If you think you might need more than 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 of America (ADAA) suggests that a healthcare professional can help you learn to manage your anxiety and identify possible causes of panic attacks. You can learn how to face your fears a little at a time so you can overcome your panic attacks, improve your anxiety symptoms, and get back into life.
If your anxiety makes in-person therapy a difficult option for you, consider trying online therapy through a platform like BetterHelp. This platform allows you to schedule sessions at a time that works for you and choose between phone, video, or live chat. In addition, you can attend weekly online support groups for anxiety if you’re looking for peer support.
Online therapy has been proven effective for many clients. 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.
Takeaway
Anxiety disorders can be disruptive, but they are also treatable. With the right combination of support, useful coping techniques, and possibly natural supplements, you can address the symptoms of anxiety and panic attacks. You may also consider talking to a counselor about panic attacks. If your symptoms make it challenging to leave home for therapy, you may benefit from online therapy. Reach out online or in your area to get started.
Can anxiety attacks be controlled without medication?
Anxiety attacks can be managed without medication for some people and situations. However, anxiety attacks are different from panic attacks, which are often more severe. During a panic attack, 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 benefits from breathing exercises incorporating counting, such as box breathing, which can help root you in the now rather than your anxiety. Techniques that incorporate distractions can also help. For example, the five senses technique involves noting five items you can see, four items you can touch, three sounds you can hear, two scents you can smell, and one flavor 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 reduce 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 reduce 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?
Several signs could indicate that you are recovering from anxiety. They may include the following:
- 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 and have a positive outlook.
- You understand, respect, and appreciate yourself.
- You find yourself spending more time with loved ones.
- You’re enjoying hobbies and daily activities again.
- You can get through your day without anxious feelings holding you back.
- You see life, even 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, which are available seven days a week, 365 days a year:
- National Domestic Violence Hotline: 1-800-799-SAFE (7233)
- 988 Suicide Lifeline: Call or text 988 for support
- Veterans Crisis Line: Call 1-800-273-8255 (and press 1) or text 838255. For support for the deaf and hard of hearing community, please use your preferred relay service or dial 711 then 1-800-273-8255
- Trevor Lifeline (LGBTQ Lifeline): (866) 488-7386
- SAMHSA National Helpline (Substance Use): (800) 662-4357
- ANAD Eating Disorders Helpline: Call 1 (888) 375-7767 from Monday through Friday, 9 am to 9 pm CST
- Child Help Hotline: Call 1-800-422-4453 or use the online chat feature
- National Anti-Hazing Hotline: 1-888-NOT-HAZE (1-888-668-4293)
- Physician Crisis Support Line: Call 1-888-409-0141 if you are a first responder or medical provider experiencing crises related to COVID-19
- Sexual Assault Hotline: Call RAINN at 1-800-656-4673
- BlackLine: Call 1-800-604-584 for peer support if you are a Black American experiencing a mental health crisis
- The Network/La Red Hotline: Call 617-742-4911 for LGBTQ-oriented support if you are experiencing abuse in an LGBT relationship. This hotline is accepting of people in polyamorous relationships.
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 activities you normally enjoy, sleeping, or eating, you may want to consider reaching out for help with reducing anxiety. Talk to a healthcare provider if you suspect any physical or emotional changes are related to other conditions. 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 (guided or on your own), the five senses technique, and journaling may all 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 nutritious meals 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 food 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?
The effects of anxiety medications depend 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 medications include nausea, headaches, insomnia, fatigue, rash, joint and muscle pain, and diminished libido or reduced sexual sensation. Many of these effects disappear within the first couple of weeks of taking the medication, but some may persist. However, note that everyone is different, and side effects can completely differ between two people and two medications.
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 medications 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. Benzodiazepines do have the potential to cause dependence and addiction, so talk to your doctor about this possibility if you are prescribed them.
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 researchers do not currently know if this reduced cognitive functioning improves after the initial six-month period without medication (which would characterize it as a symptom of withdrawal) or if it persists (which may characterize it as a long-term effect).
Talk to a doctor about any other medications you’re taking, whether prescription 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 medications help with stress?
Some anxiety medications may also be able to help with stress in addition to treating 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, benzodiazepines may potentially come with long-term side effects, so they are typically only prescribed for a few weeks at a time.
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