You don’t have to be a diagnosed with an anxiety disorder to struggle with anxiety. Acute and short-lived anxiety can arise in anyone due to unexpected stress or a sudden change occurs in a person’s life. The experience of anxiety can last anywhere from a few minutes to a few months. Once the stressor passes, your anxiety may subside. However, if your anxiety is chronic, you may want to explore non-prescription options that may avoid some side effects that can be seen with certain prescription medications.
Whether your symptoms are short-lived or chronic, you may be wondering if there are any natural and effective alternatives to prescription medications to treat your anxiety. We will describe some of the options to consider when searching for an over the counter (OTC) anxiety treatment. Please make sure to consult your physician before adding new nutritional supplements to your routine.
Adaptogen herbs can come in many different formulations such as gummies, supplements, tinctures, powders, and teas. These formulations have plant-based ingredients that can help one’s body respond to stress, thus reducing anxiety. When stress is high, the body goes into “fight or flight mode”, which leads to activation of the sympathetic nervous system and also elevation of cortisol levels. A temporary increase in sympathetic activation and cortisol can helps a person respond to stress. However, a prolonged increase can weaken the immune system and create a negative mind-body ripple effect over time.
While adaptogen herbs can help to dampen down excessive cortisol levels and boost a person’s immune response, it can take time for the adaptogens to work. On average, one may need to take an adaptogen supplement for 4 to 12 weeks to experience a benefit. So, if you’re stressed about a presentation at work in a few days, adaptogens aren’t an effective option. However, they can be part of a preventative approach to reducing anxiety in the long run for those who regularly struggle with anxiety.
Top adaptogens for natural anxiety treatment:
5-Hydroxytryptophan (5-HTP) is an important neurochemical and is made from one of the 9 essential amino acids your body requires to thrive. Amino acids are the building blocks of proteins and can exert many different functions in your body, supporting a range of vital functions, but not all amino acids serve as an OTC anxiety treatment. 5-HTP is a precursor chemical that is responsible for helping your body produce the mood-boosting neurotransmitter serotonin.
Supplementation of 5-HTP may also help with:
There aren’t any foods that contain 5-HTP, but there are foods that contain tryptophan to stimulate the production of 5-HTP. Ensuring a diverse range of dietary protein sources is one way to provide your body with the full spectrum of amino acids.
To stimulate 5-HTP production without a supplement, add more of the foods below to your diet:
Magnesium is an essential mineral that you should consume daily. In terms of anxiety support, magnesium helps to regulate your neurotransmitters. If you aren’t consuming enough magnesium from food and not taking supplementation, your brain can become over excitable, and as a result intensify your anxiety.
Studies find that 50% of Americans are either “deficient” or “near deficient” in magnesium. If your diet is high in processed foods, you probably aren’t getting enough of this powerhouse mineral from food. Supplementation and dietary changes ensure you obtain the magnesium your body requires.
Magnesium-rich foods include:
While Magnesium technically is not a beta-blocker, which is a common blood pressure medication that is also used to treat anxiety, it is however a natural calcium channel-blocker. Magnesium naturally blocks the effects of calcium in the body. However, magnesium supplements don’t replace prescription calcium channel-blockers or Beta-blockers to treat high blood pressure. While beta-blockers like propranolol or other prescription medications like benzodiazepines, may reduce adrenaline production, minimize panic attack frequency, and minimize anxiety symptoms, it is possible that magnesium can provide similar benefits. Taking magnesium can help reduce anxiety, improve sleep, and also reduce muscle tension. It is a safe and natural supplement with limited side effects, so feel free to discuss it with your physician.
Kava kava root and valerian root are two OTC anxiety treatment options. Both herbal supplements can be found in different forms such as teas, supplements, tinctures, and powder. Both herbal supplements are often paired together to treat stress-induced insomnia.
While tryptophan is an essential amino acid, L-theanine is a non-essential amino acid found in green tea, black tea, and a few mushrooms. L-theanine has been linked to a variety of health benefits, including easing anxiety symptoms.
Unlike many of the options on this list, drinking tea is generally safe and effective for most, and can generally be utilized long-term. Like all caffeine sources, one must be mindful of how late in the day you consume green or black tea. However, it is important to pay attention to the amount of caffeine in the tea your drink, as caffeine is known to worsen anxiety in patients who have generalized anxiety disorder.
When you head online or to your local pharmacy or health food store, you’re likely to find a variety of supplements formulated specifically for stress, anxiety, and insomnia. Most contain a combination of the natural ingredients above.
Consider these options, but also be sure to:
Chamomile and lavender tea are two caffeine-free options that you can drink in the evenings and throughout the day to relax and unwind. Both flowering plants promote calm and relaxation when consumed as tea or utilized as aromatherapy.
You can also explore your options in topical and aromatic aromatherapy. Ensure the aromatherapy oils you utilize are pure, not synthetic.
The best essential oils for anxiety include:
Of note, Lavender can also be found in pill form and studies have suggested that it can be as effective as a benzodiazepine in reducing anxiety symptoms. A common manufactured lavender supplement is known as Silexan and can be purchased on Amazon.
Another OTC anxiety treatment one may consider are non-THC cannabis products. CBD or Cannabidiol stimulates the endocannabinoid system in the brain, helping the brain to self-regulate and reduce anxiety. This may improve sleep, reduce internal inflammation, alleviate pain, relax your mind and body, and regulate your neurotransmitters to reduce your anxiety symptoms.
Take cannabis products under medical supervision, as directed, and only if you aren’t prohibited by your work, school, or extracurricular activities. Even though CBD is legal in all 50 states, the use of this supplement may be regulated depending on your employer or school.
Maybe, but this isn’t a decision to go alone. Natural remedies may be utilized in combination with talk therapy, transcranial magnetic stimulation (TMS), mindfulness techniques, coping mechanisms, and prescription anxiety medications. Medication management of both OTC and prescriptions should be guided by a trained healthcare professional.
Whether acute or chronic, anxiety isn’t something you must manage alone. If you would like a compassionate listener and a safe place to share, consider a virtual consultation with one of our licensed psychiatrists or therapists. Together we will tailor your treatment plan with the intention of minimizing your symptoms and improving your quality of life.
Telapsychiatry provides virtual and in-person treatment in 10 states. If needed, your treatment plan might include both OTC natural remedies and prescription medication management.
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