Take control of anxiety and get on with life. Some anxiety is
normal—but it shouldn’t interfere with your ability to function. According to
research or other evidence, the following self-care steps may be helpful:
Address your stress
Reduce stress with meditation, counseling, and other methods
Avoid caffeine
If you are anxious, avoid stimulants such as caffeine
Try valerian and passion flower
Calm the nervous system by taking an herbal combination of
valerian (100 to 200 mg) and passion flower (45 to 90 mg) three times a day
Aim for better nutrition with a multivitamin
Taking one a day may help reduce anxiety and feelings of
stress
Talk to your doctor
Ask your healthcare provider about relieving anxiety symptoms with
lorazepam (Ativan), clonazepam (Klonopin), and alprazolam (Xanax)
These recommendations are not comprehensive and are not intended to replace
the advice of your doctor or pharmacist. Continue reading the full anxiety article for more
in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and
lifestyle changes that may be helpful.
Skip to:
About
Product ratings
Symptoms
Dietary changes
Other therapies
Vitamins
Herbs
Holistic options
References
About anxiety
Anxiety describes any feeling of worry or dread, usually about events that might
potentially happen. Some anxiety about stressful events is normal. However, in some people,
anxiety interferes with the ability to function.
Some people who think they are anxious may actually be depressed. Because of all these factors, it is
important for people who are anxious to seek expert medical care. Natural therapies can be one
part of the approach to helping relieve mild to moderate anxiety.
Product ratings for
anxiety
Science Ratings
Nutritional Supplements
Herbs
Fish oil (for anxiety
related to substance abuse)
Inositol
Multivitamin-mineral
Passion flower (in
combination with valerian)
Valerian (in
combination with passion flower)
Magnesium
Vitamin B3
(niacinamide)
American scullcap
Bacopa
Chamomile
Hops
Linden
Motherwort
Oats (oat straw)
Pennyroyal
St. John’s
wort
Wood betony
See also: Homeopathic Remedies for Anxiety
Reliable
and relatively consistent scientific data showing a substantial health benefit. Contradictory, insufficient, or preliminary studies
suggesting a health benefit or minimal health benefit. For an herb, supported by traditional use but minimal
or no scientific evidence. For a supplement, little scientific support and/or minimal health
benefit.
What are the symptoms?
Physical symptoms of anxiety include fatigue,
insomnia, stomach problems, sweating, racing heart, rapid breathing, shortness of breath,
and irritability.
Dietary changes that may be helpful
All sources of caffeine should be avoided,
including coffee, tea, chocolate, caffeinated sodas, and caffeine-containing medications.
People with high levels of anxiety appear to be more susceptible to the actions of
caffeine.1
Other therapies
Underlying medical conditions, such as excess hormone secretion from the thyroid or adrenal
glands, should be treated when present. Psychological counseling often accompanies drug
therapy.
Vitamins that may be helpful
Inositol has been used to help people with
anxiety who have panic attacks. Up to 4 grams three times per day was reported to control such
attacks in a double-blind trial.2 Inositol (18 grams per day) has also been shown
in a double-blind trial to be effective at relieving the symptoms of obsessive-compulsive
disorder.3
An isolated double-blind trial found that supplementation with a multivitamin-mineral supplement for four weeks led to
significant reductions in anxiety and perceived stress compared to placebo.4
In a double-blind trial, fish oil was
significantly more effective than a placebo in improving anxiety levels in a group of
substance abusers (alcohol, cocaine, and/or heroin).5 The fish oil used in this
study provided 3 grams per day of omega-3 fatty acids and was given for three months.
Many years ago, magnesium was reported to
be relaxing for people with mild anxiety.6 Typically, 200 to 300 mg of magnesium
are taken two to three times per day. Some doctors recommend soaking in a hot tub containing
1–2 cups of magnesium sulfate crystals (Epsom salts) for 15 to 20 minutes, though
support for this approach remains anecdotal.
Niacinamide (a form of Vitamin B3) has been
shown in animals to work in the brain in ways similar to drugs such as benzodiazepines (Valium®-type drugs), which are
used to treat anxiety.7 One study found that niacinamide (not niacin) helped people
get through withdrawal from benzodiazepines—a common problem.8 A reasonable
amount of niacinamide to take for anxiety, according to some doctors, is up to 500 mg four
times per day.
Are there any side effects or interactions?
Refer to the individual supplement for information about any side effects or interactions.
Herbs that may be helpful
Several plants, known as “nervines” (nerve tonics), are used in traditional
herbal medicine for people with anxiety, with few reports of toxicity. Most nervines have not
been rigorously investigated by scientific means to confirm their efficacy. However, one study
found that a combination of the nervines
valerian and passion flower reduced
symptoms in people suffering from anxiety.9 In a double-blind study, 45 drops per
day of an extract of passion flower taken for four weeks was as effective as 30 mg per day of
oxazepam (Serax®), a medication used for anxiety.10
Other nervines include oats (oat straw), hops, passion flower, American scullcap, wood betony, motherwort, pennyroyal, and linden.
Bacopa, a traditional herb used in
Ayurvedic medicine, has been shown to have anti-anxiety effects in animals.11 A
preliminary study reported that a syrup containing an extract of dried bacopa herb reduced
anxiety in people with anxiety neurosis.12 A double-blind trial in healthy adults
found that 300 mg per day of a standardized bacopa extract reduced general feelings of
anxiety, as assessed by a questionnaire.13
St. John’s wort has been reported in
one double-blind study to reduce anxiety.14
An old folk remedy for anxiety, particularly when it causes insomnia, is chamomile tea. There is evidence from test tube
studies that chamomile contains compounds with a calming action.15 There are also
animal studies that suggest a benefit from chamomile for anxiety,16 but no human
studies support this belief. Often one cup of tea is taken three or more times per day.
Warning: Kava should only be taken with medical supervision. Kava is
not for sale in certain parts of the world.
Until recently, the preeminent botanical remedy for anxiety was kava, an herb from the South Pacific. It has been
extensively studied for this purpose.17 One 100 mg capsule standardized to 70%
kava-lactones is given three times per day in many studies. Preliminary18 and
double-blind trials1920 have validated the effectiveness of kava for
people with anxiety, including menopausal
women.21 A previous study found kava to be just as effective as benzodiazepines over the course of six
weeks.22 The latest research shows that use of kava for up to six months is safe
and effective compared with placebo.23 Although kava rarely causes side effects at
the given amount, it may cause problems for some people if combined for more than a few days
with benzodiazepines.24
Are there any side effects or interactions?
Refer to the individual herb for information about any side effects or interactions.
Holistic approaches that may be helpful
Reducing exposure to stressful situations can help decrease anxiety. In some cases, meditation, counseling, or group therapy can
greatly facilitate this process.25
Acupuncture has been the subject of limited
research as a therapy for anxiety. In an uncontrolled study, eight patients suffering from
anxiety were treated with acupuncture three times per week for eight sessions. Six of the
eight patients achieved good to moderate improvement.26 However, a trial of
acupuncture treatment for anxiety associated with quitting smoking did not provide any
evidence of benefit.27 A double-blind study of acupuncture for the treatment of
anxiety associated with dental procedures reported that acupuncture and placebo were equally
effective.28 Acupuncture remains unproven in the treatment of people with
anxiety.
A form of counseling known as Cognitive-Behavioral Therapy (CBT) has been shown to be
superior to placebo for managing the symptoms of panic disorder.29 In a controlled
trial, six months of CBT produced a response rate of 39.5%, compared to only 13% in the
placebo group. When combined with the tricyclic
antidepressant drug imipramine (Tofranil®), response rates were even higher (57.1%).
For long-term management of panic disorder, imipramine produced a superior quality of
response, but CBT had more durability and was better tolerated.
References (To view, roll mouse over the "References" heading; to hide, click on the heading)
1. Bruce M et al. Anxiogenic effects of caffeine in patients with anxiety
disorders. Arch Gen Psychiatry 1992;49:867–9.
2. Benjamin J, Levine J, Fux M, et al. Double-blind, placebo-controlled,
crossover trial of inositol treatment for panic disorder. Am J Psychiatry
1995;152:1084–6.
3. Fux M, Levine J, Aviv A, Belmaker RH. Inositol treatment of
obsessive-compulsive disorder. Am J Psychiatry 1996;153:1219–21.
4. Carroll D, Ring C, Suter M, Willemsen G. The effects of an oral
multivitamin combination with calcium, magnesium, and zinc on psychological well-being in
healthy young male volunteers: a double-blind placebo-controlled trial.
Psychopharmacology(Berl) 2000;150:220–5.
5. Buydens-Branchey L, Branchey M. n-3 polyunsaturated fatty acids
decrease anxiety feelings in a population of substance abusers. J Clin
Psychopharmacol 2006;26:661–5.
6. Weston PG et al. Magnesium sulfate as a sedative. Am J Med
Sci 1923;165:431–3.
7. Mohler H, Polc P, Cumin R, et al. Niacinamide is a brain constituent
with benzodiazepine-like actions. Nature 1979;278:563–5.
8. Vescovi PP, et al. Nicotinic acid effectiveness in the treatment of
benzodiazepine withdrawal. Curr Ther Res 1987;41:1017.
9. Brown D. Valerian root: Non-addictive alternative for insomnia and
anxiety. Quart Rev Nat Med 1994;Fall:221–4 [review].
10. Akhondzadeh S, Naghavi HR, Vazirian M, et al. Passionflower in the
treatment of generalized anxiety: a pilot double-blind randomized controlled trial with
oxazepam. J Clin Pharm Ther 2001;26:363–7.
11. Bhattacharya SK, Ghosal S. Anxiolytic activity of a standardized
extract of Bacopa monniera—an experimental study. Phytomedicine
1998;5:77–82.
12. Singh RH, Singh L. Studies on the anti-anxiety effect of the medyha
rasayana drug, Brahmi (Bacopa monniera Wettst.) Part 1. J Res Ayur Siddha
1980;1:133–48.
13. Stough C, Lloyd J, Clarke J, et al. The chronic effects of an extract
of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.
Psychopharmacology 2001;156:481–4.
14. Witte B, Harrer G, Kaptan T, et al. Treatment of depressive symptoms
with a high concentration Hypericum preparation. A multicenter placebo-controlled double-blind
study. Fortschr Med 1995;113:404–8 [in German].
15. Viola H, de Stein ML, et al. Apigenin, a component of Matricaria
recutita flowers, is a central benzodiazepine receptors-ligand with anxiolytic effects.
Planta Med 1995;61:213–6.
16. Yamada K, Miura T, Mimaki Y, Sashida Y. Effect of inhalation of
chamomile oil vapour on plasma ACTH level in ovariectomized rats under restriction stress.
Biol Pharm Bull 1996;19:1244–6.
17. Pittler MH, Ernst E. Efficacy of kava extract for treating anxiety:
Systematic review and meta-analysis. J Clin Psychopharmacol 2000;20:84–9.
18. Neto JT. Efficacy and tolerability of kava extract WS1490 in anxiety
states: multicentre Brazilian study. Rev Bras Med 1999;56:280–4.
19. Lehmann EE, Kinzler J, Friedmann J. Efficacy of a special kava
extract (Piper methysticum) in patients with states of anxiety, tension and
excitedness of non-mental origin. A double-blind placebo-controlled study of four weeks
treatment. Phytomedicine 1996;3:113–9.
20. Volz HP, Kieser M. Kava-kava extract WS 1490 versus placebo in
anxiety disorders–A randomized placebo-controlled 25-week outpatient trial.
Pharmacopsychiatry 1997;30:1–5.
21. Warnecke G. Psychosomatic dysfunctions in the female climacteric.
Clinical effectiveness and tolerance of kava extract WS 1490. Fortscher Med
1991;119–22 [in German].
22. Woelk H, Kapoula S, Lehrl S, et al. Treatment of patients suffering
from anxiety—double-blind study: Kava special extract versus benzodiazepines. Z
Allegemeinmed 1993;69:271–7 [in German].
23. Volz HP, Kieser M. Kava-kava extract WS 1490 vs. placebo in anxiety
disorders—A randomized placebo-controlled 25-week outpatient trial.
Pharmacopsychiatry 1997;30:1–5.
24. Almeida JC, Grimsley EW. Coma from the health food store: Interaction
between kava and alprazolam. Arch Intern Med 1996;125:940–1.
25. Miller JJ, Fletcher K, Kabat-Zinn J, et al. Three-year follow-up and
clinical implications of a mindfulness meditation-based stress reduction intervention in the
treatment of anxiety disorders. Gen Hosp Psychiatry 1995;17:192–200.
26. Lo CW, Chung QY. The sedative effect of acupuncture. Am J Chin
Med 1979;7:253–8.
27. Lamontagne Y, Annable L. Acupuncture and anxiety. Can J
Psych 1979;24:584–5.
28. Taub HA, Mitchell JN, Stuber FE, et al. Analgesia for operative
dentistry: a comparison of acupuncture and placebo. Oral Surg Oral Med Oral Pathol
1979;48:205–10.
29. Barlow DH, Gorman JM, Shear MK, Woods SW. Cognitive-behavioral
therapy, imipramine, or their combination for panic disorder. A randomized controlled trial.
JAMA 2000;283:2529–36.
The information presented in Healthnotes is for informational purposes
only. It is based on scientific studies (human, animal, or in vitro), clinical
experience, or traditional usage as cited in each article. The results reported may not
necessarily occur in all individuals. For many of the conditions discussed, treatment with
prescription or over the counter medication is also available. Consult your doctor,
practitioner, and/or pharmacist for any health problem and before using any supplements or
before making any changes in prescribed medications. Information expires June 2009.
Important Wal-Mart Disclaimer: All content, including but not limited
to, recipe and health information provided in In Stores Now, is for educational
purposes only. Such content is intended to supplement, not substitute for, the diagnosis,
treatment and advice of a medical professional. Such content does not cover all
possible side effects of any new or different health program. Consult your medical
professional for guidance before changing or undertaking a new diet or exercise
program. Advance consultation with your physician is particularly important if you
are under eighteen (18) years old, pregnant, nursing, or have health problems.
Reliable
and relatively consistent scientific data showing a substantial health benefit.
