It’s perfectly normal to feel anxious from time to time, especially with everything that’s going on in the world right now. But for some people, anxiety is a chronic problem that interferes with everyday life. Generalized anxiety disorder is diagnosed when worry is challenging to control on more days than not for at least six months, and is accompanied by three or more of the following symptoms: restlessness or feeling on edge, being easily tired, difficulty concentrating, irritability, muscle tension and sleep disturbances.
The standard treatment is benzodiazepine drugs or antidepressants, which can come with serious side-effects such as dependency, sexual dysfunction and suicidal thoughts.
Cognitive behavioral therapy (CBT), or talking therapy, can be an effective alternative,3 but there are lots of other drug-free options to consider. Here’s other drug-free options to consider that works.
Get moving
Exercise is effective for relieving anxiety in people with anxiety disorders. A recent study found that both cardio and resistance training work well, but high-intensity training had a slight edge over low-intensity training.
The key thing is to find a form of activity you enjoy so you’ll do it at least three times a week and stick with it.
Try other supplements
Certain nutritional deficiencies have been linked to anxiety and other mental health conditions, so it’s a good idea see a naturopathic practitioner who can organize the right tests for you and recommend suitable supplements and dosages. But here are the nutritional supplements shown to be useful for anxiety in scientific studies.
Magnesium. Taking supplements of this mineral improved symptoms of generalized anxiety disorder in one study. Magnesium supplements have also proven helpful for people with mild anxiety and anxiety associated with
high blood pressure and premenstrual syndrome (PMS).
Suggested dosage: 200 mg two to three times per day
Omega-3. A pooled analysis of 19 trials found that a dosage of at least 2,000 mg/day of omega-3 fatty acids effectively reduced anxiety symptoms.
Suggested dosage: Try Wiley’s Finest Peak Omega-3 Liquid, which supplies over 2,000 mg of omega-3 (from fish oil) per teaspoon
B vitamins. Taking multivitamin and mineral supplements, particularly those with high doses of B vitamins, can reduce anxiety and improve mood, a review of eight trials reported. A study of a B-complex supplement containing the active forms of vitamins B1, B2, B3, B5, B6, B12, folate and biotin significantly improved anxiety, depression and quality of life compared to a placebo.
Suggested dosage: Try Max B-ND by Premier Research Labs, a similar product to the one used in the study above, and follow the label instructions
Amino acids. Supplementing with L-lysine and L-arginine for a week reduced anxiety in healthy men and women exposed to stressful situations. Taking L-lysine alone has also been shown to reduce chronic
anxiety in people with low dietary intake of the amino acid.
Suggested dosage: 2.6 g/day each of L-lysine and L-arginine
Probiotics. An imbalance in the gut microbiome has been linked to generalized anxiety disorder,16 so taking prebiotics and probiotics may be helpful. Research shows that taking probiotics can improve several psychological symptoms, especially anxiety.
Suggested dosage: Choose a high-quality multistrain formula and follow the label instructions
Vitamin D. Men and women with generalized anxiety disorder and vitamin D deficiency were given standard care with or without a high weekly dose of vitamin D for three months. Only those in the vitamin D group had a significant improvement in symptoms.
Suggested dosage: Home testing kits for vitamin D are available via the Vitamin D Society (www.vitamindsociety.org)
and Better You (www.betteryou.com), along with a personalized supplementation plan based on your results (or see your doctor)
Learn to relax
Relaxation techniques including Jacobson’s progressive relaxation, autogenic training, applied relaxation and meditation can all significantly reduce anxiety. Meditation appears to be the most effective and is simple to learn. Check out meditation apps like
Headspace and Calm, or look to YouTube for free meditation guides and exercises.
Eat well
Evidence suggests that the following dietary strategies may be helpful for anxiety.
DON’T eat inflammatory foods like sweets and cakes, refined grains, red and processed meat and processed foods in general.
DO fill up on prebiotic and probiotic foods to promote a healthy gut microbiome. Prebiotic foods include garlic, artichokes, onions, leeks, asparagus and bananas, while probiotics are found in kefir, kimchi, natto, sauerkraut and yogurt.
DON’T consume artificial sweeteners like aspartame, which have been linked to anxiety.
DO eat fatty fish, such as mackerel, sardines and salmon, as it’s rich in anti-anxiety omega-3 fatty acids.
DON’T have too much caffeine, which can exacerbate anxiety symptoms. Watch out for it in tea, soda, energy drinks, cocoa products and medication as well as coffee.
Try tapping
Emotional Freedom Technique (EFT) or ‘tapping’ is known to boost mental wellbeing. The self-help technique involves tapping on specific points of the body in sequence, while focusing on a negative emotion. One study reported a 40 percent reduction in symptoms
of anxiety after volunteers took part in a 4-day EFT workshop.
To find out more about EFT and how to access free tapping meditations, visit www.thetappingsolution.com.
References
Diagnostic and Statistical Manual of Mental Disorders, 5th ed. American Psychiatric Association, 2013
Addict Behav, 1999; 24: 537–41; Psychiatr Ann, 1998; 28:89–97; Eur Arch Psychiatry Clin Neurosci, 2008; 258 Suppl 3: 3–23
J Clin Psychol, 2019; 75(7): 1188–202
Stay Healthy,
Janice