One out of three adults experiences anxiety at some point in their lifetime.
This includes generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, phobias, and other types of anxiety.
Anxiety can manifest itself in many ways, including physical symptoms like sweating, heart palpitations, and difficulty breathing.
It can also cause mental symptoms like racing thoughts, intrusive worries, and a feeling of impending doom.
When you’re struggling with anxiety, you may feel like you can’t cope or that things will never get better.
But there are things you can do to manage your anxiety and improve your quality of life.
Management Strategies for Anxiety
Several different options have been proven effective for anxiety, including:
- Cognitive-behavioral therapy – is a type of talk therapy that can help you to identify and change the negative thoughts and behaviors that contribute to your anxiety.
- Exposure therapy – a technique of CBT that helps you to face your fears in a safe and controlled environment so that you can learn to manage your anxiety.
- Mindfulness-based stress reduction is a type of meditation training that can help you become more aware of your thoughts and feelings so that you can respond to them more constructively.
- Relaxation training – relieves the anxiety that lives in your body through techniques such as deep breathing, progressive muscle relaxation, and guided imagery.
- Support groups – provide you with a space to share your experiences with others who understand what you’re going through.
- Medication – is often used in combination with therapy and other interventions.
Each person’s experience with anxiety is unique, so it’s important to find the management strategy that works best for you. Consulting with a mental health professional is often the best way to get started on your path to recovery.
Nutrient and Herbal Supplements for Anxiety
In addition to therapy and medication, there are several nutrient and herbal supplements that have been found to be effective for anxiety.
- Lysine – is an amino acid that may reduce stress and cortisol levels. It can influence dysregulated neurotransmitters that may cause anxiety in some cases.
- Magnesium – is often used in a multivitamin with zinc, calcium, and Vitamin B6. Magnesium appears to have both antidepressant and anti-anxiety effects.
- Omega-3 fatty acids – fish, nuts, and seeds are all good sources of omega-3 fatty acids or are found isolated in a supplement. It can decrease inflammation and improve mood and brain health in people with anxiety.
- Passionflower is an herbal supplement found in capsule, tincture, or tea form. An old folk remedy with proven anti-anxiety effects.
- Kava – a drink made from the kava root. Extracts bind with neurotransmitters that influence anxiety.
- St. John’s Wort – a popular supplement for mild to moderate depression. Has also been found to be effective for anxiety.
Talk to your doctor or care provider before taking any supplement, as some can interact with medications or have other side effects. They can also help guide you toward other resources that may be helpful for your anxiety.