Alternative Treatments That Can Soothe Anxiety

Shelves of books and countless articles cover the standard ways people manage anxiety: medication and talk therapy. Far fewer address what sits outside that mainstream, the lifestyle adjustments, herbs, and meditative practices that some people lean on. Anxiety tends to announce itself through panic attacks, trembling, heavy sweating, and a flood of fear and worry. At its worst, an episode brings dread and a sense of alarm that feels impossible to shake. Nobody has pinned down a single cause. Researchers point to a mix of genetic, biological, and environmental factors that differ from person to person.

Most clinicians reach for a combination of cognitive therapy and psychotropic drugs. That works for many people and does little for others, which is true of treatment for psychological conditions generally. When the prescribed plan falls short, folks often add natural or alternative approaches alongside it. Part of the appeal is practical: these options usually come with fewer side effects than prescription anti-anxiety drugs. What follows is a look at several of them.

Start with what you eat. A balanced diet built around lean meats, whole grains, low-fat dairy, fresh produce, and plenty of water can take the edge off conditions like anxiety and depression, and in some cases ease them considerably. The reasoning is simple enough. These foods carry vitamins, antioxidants, minerals, and protein that support your body and lift your mood. One detail worth keeping in mind is that a vitamin B deficiency can feed anxiety. Peas, bananas, oranges, blueberries, avocados, asparagus, leafy greens, whole grain cereal, steel-cut oatmeal, skim or low-fat milk, lean red meat, chicken, fish such as tuna and salmon, and eggs all help fill that gap and may quiet your symptoms.

Movement does a lot of heavy lifting too. Exercise triggers the release of endorphins, the body's own mood-regulating hormone, and from there the benefits stack up: more energy, lower stress and tension, reduced blood pressure, a clearer head, and in some cases real relief from panic attacks. Aim for at least 30 minutes a day. If you want more from it, double that to an hour, and feel free to split the hour into two 30-minute blocks, say morning and evening. Can't manage every day? Three or four sessions a week still counts. The next time you sense an attack building, head out for a brisk walk around the block or the office, hit the gym, climb on a treadmill or elliptical, put on music and dance around the house, jump in a pool, or sign up for a fitness class.

Herbal supplements have grown more popular as people look for remedies beyond the pharmacy. Before you add any herb, talk it over with your psychiatrist or physician first. St. John's Wort is one of the better-known choices, used for anxiety, panic attacks, moodiness, fatigue, insomnia, and depression. The herb comes from a mix of leaves and flowers (Medline Plus, 2015), and you'll find it as capsules, liquid, or powder. Some people pair it with Valerian Root to get more out of both.

Valerian Root turns up often for anxiety relief, whether combined with St. John's Wort or taken on its own. Native to Asia and Europe, it's now sold worldwide and has a reputation for settling an anxious mind and a tense body. It behaves like a mild sedative, easing the brain and nervous system. Capsules are the usual form, though it also shows up in herbal teas.

Then there's Kava Kava, an herb from a plant native to Hawaii that people have used for centuries to relax body and mind. Many consider it strong medicine for a range of mental and physical complaints, anxiety among them, thanks to its sedating effect. The calming sensation often sets in soon after you take it. It comes as capsules or gets mixed into water.

Meditation gets overlooked more than it should. As a relaxation practice it goes back centuries, used to ease stress, anxiety, and panic. The point is to quiet the mind and loosen the body, and the methods vary: yoga, chanting, slow deliberate breathing, and more. Plenty of instructional videos and guides exist if you want to learn the technique properly. When worry starts to build, find a quiet spot, settle onto a yoga mat or a large pillow, shut your eyes, and picture somewhere that makes you happy.

Dr. R. Y. Langham

References: Medline Plus. (2015). St. John's Wort. WebMD. (2015). Kava. WebMD. (2015). Valerian.