Overview of Anxiety
Anxiety affects so many people around the world. It includes ongoing feelings of worry, nervousness, or fear that usually disrupt daily life. This condition is more than just regular stress or occasional concern. It is a condition that can negatively affect your life.
Anxiety has many different forms that can affect an individual in different ways:
Generalized Anxiety Disorder (GAD): persistent and excessive worry about certain aspects of life.
Social Anxiety Disorder: strong fear of social situations and interactions.
Panic Disorder: recurring panic attacks, often accompanied by physical symptoms.
Specific Phobias: strong fear of particular objects or situations.
Obsessive-Compulsive Disorder (OCD): recurring, intrusive thoughts leading to repetitive behaviors.
Anxiety disorders have been increasing especially since COVID-19 pandemic. With this trend it is important to understand, recognize, and effectively manage anxiety, even with home remedies.
Signs and Symptoms of Anxiety
Anxiety shows up in many ways, both in how we think and feel, and in our body. These signs can be different for each person and can change in how strong they are or how often they happen:
Psychological symptoms:
Excessive worry or fear
Uneasiness or agitation
Difficulty concentrating
Quick frustration or anger
Sense of impending doom
Trouble making decisions
Physical symptoms:
Difficulty falling or staying asleep, or restless, unrefreshing sleep
Muscle tension
Rapid heartbeat or palpitations
Excessive sweating in palms, feet, or underarms
Involuntary tremors, particularly in hands or legs
Nausea, stomach pain, diarrhea, or other digestive issues
Persistent tiredness or weakness
Feeling of breathlessness or hyperventilation
Sensations of unsteadiness or faintness
Dry mouth
Root Causes of Anxiety
Many people believe that anixety is just an overreaction to stress or a sign of weakness and is not a real illness. However, it can be caused by a single issue or many different factors in combination, such as:
Family history of anxiety disorders
Dysregulation of neurotransmitters like serotonin, norepinephrine, and GABA
Brain structure abnormalities in the amygdala and hippocampus
Traumatic life events like abuse, loss, or significant stress
Chronic medical conditions involving the thyroid, heart, and lungs
Imbalances in gut microbiome affecting neurotransmitter production
Low levels of omega-3 fatty acids, B vitamins, magnesium, or zinc
Thyroid dysfunction, adrenal fatigue, or sex hormone imbalances
Systemic inflammation affecting brain function
Exposure to heavy metals, pesticides, or other toxins
Undiagnosed intolerances, like gluten and dairy, causing systemic stress
Poor sleep habits, lack of exercise, or excessive caffeine/alcohol consumption
Key Facts About Anxiety
Anxiety disorders are among the most common mental health disorders in the United States.
Women are more likely than men to experience anxiety disorders.
Anxiety often co-occurs with depression, increasing the complexity of treatment.
Early intervention can significantly improve outcomes for individuals with anxiety.
Lifestyle changes and therapy are effective non-pharmacological approaches to managing anxiety.
Herbs for Anxiety Management
Herbs have been used in traditional medicine to address anxiety. There are several natural options that may help to stabilize mood, typically with milder side effects compared to conventional drugs.
Herbal Actions for Anxiety Management
When considering herbs for mood management, it's important to understand their potential actions. Herbal remedies offer various therapeutic actions for managing anxiety:
Anxiolytic: Directly reduce anxiety symptoms (e.g., Kava, Passionflower, Chamomile)
Adaptogenic: Help the body resist stressors (e.g., Ashwagandha, Rhodiola, Holy Basil)
Nervine: Benefit the nervous system (e.g., Oats, Lemon Balm, Lavender)
Sedative: Aid with sleep and relaxation (e.g., Valerian, California Poppy, Hops)
Nootropic: Improve cognitive function (e.g., Bacopa, Ginkgo)
Antispasmodic: Relieve muscle tension (e.g., Cramp Bark, Wild Yam)
Traditionally Used Herbs and Dosages
A few of the most commonly used herbs that have shown effectiveness for many individuals include:
Ashwagandha: 250 mg of extract daily to balance stress hormone levels.
Passionflower: 0.5 mL of tincture three times daily to relax without sedation.
Lemon Balm: 3 grams of dried herb in tea 3-4 times daily to lower anxiety and boost mood.
Lavender: 2 tsp of dried flower three times daily to help you relax and sleep.
Chamomile + Oatstraw: 3 grams of dried herb in tea 3-4 times daily to relax and sleep better
Valerian: 1 mL of tincture two times daily to calm nerves, promote sleep, and relax muscles
Rhodiola rosea: 200-400 mg daily of a standardized extract (3% rosavins, 1% salidroside) to help the body cope with stress and fatigue.
With some of these herbs, it is advised to be careful because they may promote drowsiness. Avoid mixing with alcohol or sleep medicines. Also, It is best to consider individual symptoms and consult a healthcare practitioner before using herbal remedies, especially if taking medications or managing other health conditions.
Helpful Supplements for Anxiety
Sometimes nutrient deficiency, neurotransmitter dysfunction, chemical imbalance, and inflammation may increase the risk of anxiety. The following supplements may help to manage mood stability under those circumstances:
GABA: 250 mg three times daily on an empty stomach to calm the brain.
Algae Oil: 2 tbsp daily to lower brain inflammation and improve mood.
Vitamin D: 1000 IU daily to improve mood and brain health.
B complex: 50 mg twice daily to support brain chemicals that affect mood and anxiety.
Probiotics: with 10 billion CFU per day to support the gut-brain axis.
5-HTP: 100 mg 3 times daily to help the body make serotonin, a mood-regulating chemical.
L-Theanine: 200 mg twice daily to reduce stress and panic attacks and improve focus.
Calcium + Magnesium: 500mg-250 mg twice daily to help calm the nervous system.
Warning: some of these supplements may need closer monitoring if you're on antidepressants (i.e. GABA, 5- HTP, etc).
Actual dosing may vary based on each individual's case and need. As appropriate, talk to your healthcare provider before starting any new supplements, especially if you have health conditions or take medications.
Lifestyle Changes for Anxiety
Herbs, supplements, and medications are not the only therapies to consider when managing mood. There also needs to be a focus on everyday lifestyle choices for full support. These lifestyle modifications may significantly contribute to managing anxiety symptoms and improving overall well-being:
Eating Well:
Eat more foods with omega-3 fats (like salmon, walnuts, and flax seeds)
Choose whole grains and other complex carbs to keep your blood sugar steady
Add magnesium-rich foods to your diet (like spinach and almonds) to help you relax
Include probiotic foods (like yogurt) for a healthy gut
Drink less coffee and alcohol
Drink plenty of water
Staying Active:
Do regular cardio exercise (like walking, jogging, or biking)
Try strength training
Give stretching a try
Take walks in nature
Join a sports team or group
Sleep and Stress Management:
Go to bed and wake up at the same time each day
Create a relaxing bedtime routine
Avoid screens before bed
Learn and use stress-reduction techniques
Spend time with friends and family
Do hobbies you enjoy
Keep an anxiety log to document triggers, symptoms, and coping strategies.
Reducing Harmful Substances:
Cut back on alcohol and avoid smoking
Drink less caffeine
Eat less processed food
Use natural cleaning products
Use a water filter
Know about the side effects of any medicines you take
These changes may seem small, but they are proven to be very beneficial for most individuals by reducing anxiety and improving overall health.
Medical Interventions
Sometimes, natural remedies and lifestyle changes may not give you the total relief that you need, when you need it. In these cases, medical treatments have several options:
Cognitive Behavioral Therapy (CBT), a type of talk therapy, to help you change negative thoughts and behaviors.
Antidepressant medications, like SSRIs, encourage a balance of brain chemicals to improve mood and reduce anxiety.
Benzodiazepines for quick (short-term) relief from severe anxiety.
Other types of therapy include psychodynamic therapy, exposure therapy, and acceptance and commitment therapy (ACT) to help you understand your anxiety, learn how to cope with it, and work through emotional issues.
Takeaway
The best treatment for anxiety is intention and awareness. Anxiety can be well managed and possibly even reversed if you put in the necessary work.
Keep in mind, that managing anxiety requires an intentional approach that may include lifestyle modifications, natural remedies, and medical interventions. Even if you are taking medication, lifestyle changes are still the top priority.
No matter what your diagnosis is and no matter what you take, you can remain in control of your health by being vigilant and staying informed.
I hope this resource was beneficial to you. Many blessings in your healing pathway.
References
Hechtman, L. (2020). Clinical Naturopathic Medicine. Elsevier Health Sciences.
Pizzorno Jr., J. E., Murray, M. T., & Joiner-Bey, H. (2016). The Clinician's Handbook of Natural Medicine (3rd ed.). Elsevier Health Sciences.
National Institute for Health and Care Excellence. (2019). Generalised anxiety disorder and panic disorder in adults: management (Clinical guideline CG113). https://www.nice.org.uk/guidance/cg113
Payne, L. A., Ellard, K. K., Farchione, T. J., Fairholme, C. P., & Barlow, D. H. (2014). Emotional disorders: A unified transdiagnostic protocol. In D. H. Barlow (Ed.), Clinical handbook of psychological disorders: A step-by-step treatment manual (5th ed., pp. 237-274). The Guilford Press.
Bandelow, B., Michaelis, S., & Wedekind, D. (2017). Treatment of anxiety disorders. Dialogues in Clinical Neuroscience, 19(2), 93-107.
Sarris, J., McIntyre, E., & Camfield, D. A. (2013). Plant-based medicines for anxiety disorders, Part 2: A review of clinical studies with supporting preclinical evidence. CNS Drugs, 27(4), 301-319.
Katzman, M. A., Bleau, P., Blier, P., Chokka, P., Kjernisted, K., & Van Ameringen, M. (2014). Canadian clinical practice guidelines for the management of anxiety, posttraumatic stress and obsessive-compulsive disorders. BMC Psychiatry, 14(Suppl 1), S1.
Craske, M. G., & Stein, M. B. (2016). Anxiety. The Lancet, 388(10063), 3048-3059.
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Hofmann, S. G., & Smits, J. A. (2008). Cognitive-behavioral therapy for adult anxiety disorders: a meta-analysis of randomized placebo-controlled trials. The Journal of Clinical Psychiatry, 69(4), 621-632.
Bandelow, B., Sher, L., Bunevicius, R., Hollander, E., Kasper, S., Zohar, J., & Möller, H. J. (2012). Guidelines for the pharmacological treatment of anxiety disorders, obsessive-compulsive disorder and posttraumatic stress disorder in primary care. International Journal of Psychiatry in Clinical Practice, 16(2), 77-84.
Sarris, J., Murphy, J., Mischoulon, D., Papakostas, G. I., Fava, M., Berk, M., & Ng, C. H. (2016). Adjunctive nutraceuticals for depression: a systematic review and meta-analyses. American Journal of Psychiatry, 173(6), 575-587.
Kessler, R. C., Chiu, W. T., Demler, O., & Walters, E. E. (2005). Prevalence, severity, and comorbidity of 12-month DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry, 62(6), 617-627
Comments