Natural Remedies for Anxiety

 

There are many safe, drug-free remedies for anxiety, from mind-body techniques to calming teas. Some start working right away, while others may help lessen anxiety over time.

Chamomile-tea

If you have a jittery moment, a cup of chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.

You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers.

L-theanine (or green tea)

Research shows that L-theanine (an amino acid in the green tea) helps curb a rising heart rate and blood pressure, and a few small studies have found that it reduces anxiety. In one study, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand.

Hops

Yes, it is in beer, but you will not get the tranquilizing benefits of the bitter herb hops (Humulus lupulus) from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures.

Hops is often used as a sedative, to promote sleep, often with another herb, valerian. 

Valerian

Valerian (Valeriana officinalis) is a sleep aid, for insomnia. It contains sedative compounds. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea.

Valerian is often combined with other sedative herbs such as hops, chamomile and lemon balm.

Lemon balm

Named after the Greek word for "honey bee", lemon balm (Melissa officinalis) has been used at least since the Middle Ages to reduce stress and anxiety and help with sleep.

While it is generally safe, be aware that some studies have found that taking too much can actually make you more anxious. Lemon balm is sold as a tea, capsule and tincture. 

Passionflower

It is a sedative for nervous restlessness. Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. It is often used for insomnia. Like other sedatives, it can cause sleepiness and drowsiness. And do not take passionflower for longer than one month at a time.

Lavender

The intoxicating (but safe) aroma of lavender (Lavandula hybrida) may be an "emotional" anti-inflammatory. In one study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. 

In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety while in a German study, a specially formulated lavender pill was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.

Hold your breath!

Yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book Spontaneous Happiness, Andrew Weil introduced a classic yoga breathing technique he calls the 4-7-8 breath. One reason it works is that you cannot breathe deeply and be anxious at the same time. 

To do the 4-7-8 breath, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Let it out slowly through your mouth for a count of eight. Repeat at least twice a day. 

Eat something quick

"Almost universally, people get more anxious and irritable when they are hungry," says Dr. Ramsey, coauthor of The Happiness Diet. "When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack, like a handful of walnuts, or a piece of dark chocolate, along with a glass of water or a nice cup of hot tea."

In the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.

Eat breakfast

"Many people with anxiety disorders skip breakfast. I recommend that people eat things like eggs, which are a satiating and filling protein, and are nature's top source of choline. Low levels of choline are associated with increased anxiety," advises Dr. Ramsey.

Eat omega-3s

Studies indicate that people who consume omega-3s regularly are less likely to be depressed. What is more, when people with depression or anxiety start taking omega-3 supplements, their symptoms improve. In this case, you may eat salmon which is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. Plus, low in carbohydrates. 

Stop catastrophizing

When you are attacked by anxiety, it is easy to get into a mind set known as "catastrophic thinking" or "catastrophizing." Your mind goes to the bad terrible really horrible just unbearable things and what if they really do happen? "You think, 'This could really ruin my life,'" says Dr. Ramsey. 

Instead, take a few deep breaths, walk around the block, and consider the real probability that this problem will really spin out into catastrophe. 

Chances are a catastrophic outcome is a lot less likely than you think when you are consumed with anxiety. "Very few events really change the trajectory of your life," says Dr. Ramsey. 

Get hot

It you take a sauna, the heat in a sauna improves circulation and promotes relaxation.

Take a 'forest bath'

Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream. They found that the forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.  

Learn mindfulness meditation

Mindfulness meditation, originally a Buddhist practice but now a mainstream therapy, is particularly effective in treating anxiety, says Teresa M. Edenfield, a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. "The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared," she says. 

How to begin? You can start by simply "paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally," Edenfield says. 

To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. "Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath." 

Give yourself credit

Are you having anxious thoughts? Awareness is the first step in reducing anxiety. Give yourself credit for being aware that you are having anxious thoughts, and probably body changes. This is essential in making the next steps of intervening through strategies such as positive self-talk, cognitive reframing, or the use of mindfulness or relaxation strategies.

Finally, be careful about using more than one sedative herb at a time. And do not take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking.