Most people experience anxiety occasionally, but sometimes it can be excessive and extremely unpleasant. Symptoms of severe anxiety include constant worry, pessimistic thoughts, irritability, poor concentration, insomnia, a fast heart beat, rapid breathing and muscle tension. What can be done to control these symptoms? Medications such as antidepressants, SSRIs and benzodiazepines are prescribed for anxiety and are often effective, but they can have side effects. Relaxation techniques, herbal remedies and nutritional supplements are natural ways to alleviate anxiety.
Relaxation Techniques to Alleviate Anxiety
Relaxation slows the heart rate, slows and deepens breathing and releases muscle tension. Try practising the following relaxation techniques regularly to relieve feelings of anxiety:
- deep breathing: breathing rate increases when you feel anxious, causing you to feel breathless, lightheaded and dizzy. Lie on your back and breathe in slowly through your nose, filling the lower and upper parts of your chest with air. Hold for a second and then gently let the air out. Continue breathing in this way until you feel more relaxed
- progressive muscle relaxation: release muscle tension associated with anxiety by alternately tensing and relaxing individual muscle groups. Start with your toes, tensing and releasing them, working your way up through the different muscle groups in your body and ending with your facial muscles. This systematic physical relaxation will in turn relax and calm your mind
- mindfulness meditation: meditation has been shown to relieve anxiety. Mindfulness meditation involves becoming aware of how your body feels while noticing what is going on immediately around you. During meditation, observe any sounds and extraneous thoughts that come into your head and then let them go. Focus on your breathing, staying in the present moment as fully as possible
Herbal and Nutritional Remedies for Anxiety
In a systematic review of the available literature on nutritional and herbal supplements for treating anxiety, published in Nutrition Journal, Lakhan and Vieira found strong evidence for the use of passionflower, kava, L-lysine and L-arginine. Here is a summary of what they found:
- passionflower: passionflower is widely used as a treatment for anxiety and is officially regarded as a plant drug. Studies have shown passionflower is as effective as benzodiazepines for treating anxiety in patients with General Anxiety Disorder. Adverse effects of passionflower include mild dizziness, drowsiness and confusion
- kava: for centuries, kava has been used to relieve anxiety and insomnia. Studies reveal kava is helpful for treating anxiety disorder, Generalised Anxiety Disorder and elevated general anxiety, although some research has shown kava to be no more effective than placebo. The studies analysed by Lakhan and Vieira found no reports of liver problems by people taking kava supplements, but there is a very small risk of liver damage from taking kava and some countries have banned kava supplements
- L-lysine and L-arginine: L-lysine and L-arginine are amino acids which may affect neurotransmitters associated with anxiety and stress. Research has shown L-lysine and L-arginine given in combination reduce anxiety in sufferers of high-trait anxiety and state anxiety, with no side effects
You may find relaxation techniques and herbal remedies effectively alleviate anxiety. Remember that like conventional medicines, complementary and alternative medicines require rigorous testing in clinical trials to ensure their safety. Herbal remedies may interact with prescription medications and many are unsuitable for use during pregnancy.
Resources:
Farrer-Halls, Gill. "Aromatherapy for Mind and Spirit." The Aromatherapy Bible: The Definitive Guide to Using Essential Oils. Great Britain: Godsfield Press, 2005. 226-227.
Helpguide.org. "How to Stop Worrying: Self-Help Strategies for Anxiety Relief" (Accessed 16th March 2011).
Lakhan SE, Vieira KF. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutr J. 2010;9:42.
University of Maryland Medical Center. "Relaxation Techniques" (Accessed 16th March 2011).
Sharon Kirby - Sharon is a freelance health writer and contributes to various print and online publications. Writing credits include Nursing Times, Good ...
