Supplements and Anxiety Relief have drawn more attention in recent years as more people look for natural ways to improve mental health. Millions of individuals all around the world suffer from anxiety, regardless of their age, background, or way of life. According to USA Today, more than 50 million Americans are affected by mental illness. While experiencing worry from time to time is entirely normal, chronic anxiety can cause crippling symptoms and even worsen mental health conditions like depression.

Prescription drugs, which may not address the underlying problems and have unintended side effects, are a common component of traditional therapy approaches. Because of this, a lot of people are using natural supplements to treat their anxiety symptoms. Supplements are classified as herbal remedies, and they can be used to alleviate anxiety and improve general health.

In this blog, we will examine the complicated relationship between supplements and anxiety, as well as how specific nutrients and herbal therapies can help. We’ll define anxiety, its causes, risk factors, and effective natural symptom management. By the end of this blog, you will know more about how supplements can be a big help on your path to better well-being and anxiety control. Come along as we explore these insightful ideas to provide you with the tools you need to take charge of your mental well-being!

What is Anxiety?

Anxiety is a normal response to fear, stress, or a perceived threat. It is an emotion defined by fear, worry, or concern about the future. While it is expected to feel nervous in response to stressful circumstances on occasion, anxiety becomes a problem when it spirals out of control, persists, or interferes with daily tasks. Anxiety does not have to be induced by a life-threatening circumstance; it could be an uncomfortable situation or the necessity to make a critical decision.

When you are anxious, your body releases adrenaline and enters “fight or flight mode” so that you can respond effectively to danger. This response becomes chronic when we experience it regularly, even when there is no threat. It harms our bodies and minds, preventing us from functioning normally.

Often, panic sets in, interfering with our capacity to carry out our daily duties. People with this disease tend to isolate themselves from places and people to protect themselves from the constant threat.

Anxiety and Depression Symptoms

Chronic anxiety can lead to depression. Two distinct mood disorders can exist concurrently.

They both have specific symptoms, but the primary distinction is that anxiety is a worry or fear over which you have no control. Depression is an emotional state characterized by profound melancholy, a lack of energy, and a general apathy in most activities that can lead to physical harm to oneself.

Symptoms of Depression

• Unexplained physical pain like headaches or back pain.

• The feeling of hopelessness, sadness, emptiness, and tearfulness.

• Recurring thoughts of suicide.

• Loss of pleasure or interest in once-loved activities like sports or hobbies.

• Focus or concentration issues.

• Sleeping too much or too little.

• Forgetfulness.

• Lack of energy or tiredness for even small tasks.

• Fixation of past mistakes or failures.

• Weight gain or weight loss.

• Feeling guilty constantly.

• Restlessness, agitation, or anxiety.

• Feeling worthless.

• Slow movement and speech.

Symptoms of Anxiety

Anxiety symptoms are broken up into emotional and physical symptoms:

Emotional Symptoms

• Feelings of fear

• Constantly worrying

• Feeling anxious

• Issues falling asleep

• Nervousness

• Irritability

• Incapable of socializing

• Lack of focus

• Feelings of unease

• Restlessness 

Physical Symptoms

• Digestive problems

• Rise in blood pressure

• Tight chest

• Panic attacks

• Sweating

• Heart palpitations

• Shaking

• Nausea

• Muscle tension

The Anxiety and Depression Association of America (ADDAA)

The Anxiety and Depression Association of America works on research into numerous mental health issues such as PTSD, anxiety, OCD, and depression. This internationally known nonprofit organization plays a vital role in the search for cures, prevention, and treatment techniques for many mental health diseases, as well as providing individuals with credible research education.

Common Types of Anxiety Disorders

Panic Disorder

People with this illness frequently experience panic episodes, which cause them to be unable to breathe normally. This might cause tremors, nausea, confusion, and dizziness. These symptoms can be mild at first, but they can quickly worsen. The bulk of the time, stressful conditions trigger panic attacks.

Obsessive-Compulsive Disorder

With obsessive-compulsive disorder (OCD), you engage in repetitive practices to cope with crushing anxieties or thoughts. These thoughts and concerns become obsessions, preventing you from performing daily tasks. They often revolve around themes such as the urge for things to be nice and tidy or the fear of dirt. These typically result in impulses such as constant cleaning and rearranging of items.

Separation Anxiety Disorder

If a specific location or person makes you feel secure and safe, being away from it causes intense anxiety. Separation anxiety is common in infants and toddlers who cannot be away from their primary caregiver because this is where they feel safe. This is normal; children will progress through this phase as they gain confidence and independence. However, this can progress to a disorder if they cannot do so.

Causes of Anxiety

Unhealthy Environments

Long-term stress exposure in poor job or family contexts may create anxiety. If your workplace gives you a lot of stress because of toxic behaviors, it will start to affect your anxiety levels. This holds even in difficult and hazardous familial contexts.

Family History

If your family history includes anxiety disorders, you may have one as well. If your parents or grandparents were constantly stressed and anxious, you may have acquired this trait genetically.

Medical Problems

Several medical problems, like thyroid problems, diabetes, and cardiac arrhythmias, can all cause anxiety. Worrying about your illness or health conditions might cause stress and constant worry.

Stimulants

The use of illegal stimulants or caffeine might significantly increase your anxiety levels. These chemicals can raise your heart rate and blood pressure, enhance your sensitivity, disrupt your sleep, and eventually cause a withdrawal reaction, which increases your anxiety levels.

Natural Anxiety Treatments

There are various natural remedies and alternative treatments that can be used for treating anxiety symptoms and also lowering your risk of severe mental health disorders like depression.

Using Different Essential Oils

Chamomile

Chamomile has long been used as a relaxing and sleeping aid. German chamomile is commonly used to make a soothing tea. As an essential oil, it is gentle enough to treat anxiety in children as well. Studies show that chamomile’s active component, apigenin, attaches to specific brain receptors to produce calming effects and soothing results.

Directions for Use:

When using essential oils, it is vitally important to use a carrier oil to prevent skin reactions in people with sensitive skin.

1. Mix 10 drops of chamomile oil in a 10-ml roller for convenience.

2. You can now use this roller on your wrists, neck, chest, and pulse points.

3. You can also inhale it directly from the bottle. Please note this might cause sneezing in some people.

4. Another popular option is to use a diffuser with four drops of the oil in it and inhale throughout the day.

   

Lavender

Lavender oil is commonly used to relax the body and mind. It has the beautiful ability to reduce anxiety symptoms like muscle pain, nervousness, and headaches. According to a study published in Phytomedicine Journal, lavender oil is an effective treatment for GAD.

Directions for Use:

• You can also inhale it from the bottle for immediate anxiety relief. This may cause sneezing as it is a highly concentrated oil. 

• The oil should be mixed with a carrier oil (for example, sweet almond oil), and then it can be used directly by putting a few drops on your temples, palms, wrists, neck, and pulse points specifically.

• Inhalation using a diffuser. You can place up to 4 drops of lavender in your diffuser.

• Add a maximum of 10 drops directly into a warm bath, depending on your tolerance.

When considering using essential oils in a bath, it is crucial to be cautious and note any possible effects. Start with a small amount, about 3 drops, and increase the amount gradually if no reactions occur. No more than ten drops should be used in a bath.

Have a Varied and Well-Balanced Diet

A healthy lifestyle that combines regular exercise with a varied and balanced diet can reduce anxiety and stress levels. This is due to the link between the gut and the brain. Different foods help the neurotransmitters in our brains and help us to balance our moods and act appropriately as a stress response. Ensure that you eat foods that contain plenty of Omega-3 fatty acids, B vitamins, and magnesium. 

The following are good food sources:

• Seeds like pumpkin seeds, flaxseed, hemp seeds, and chia seeds.

• Leafy greens like collard greens, spinach, chard and kale.

• Nuts like cashews, walnuts, and almonds.

• Fresh vegetables like artichokes, celery, beets, bok choy, and broccoli.

• Legumes like peas and lentils.

• Fresh fruits like figs, blueberries, bananas and pineapples

• Beans like fava beans, black beans, chickpeas, and adzuki beans.

• Sea vegetables like seaweed, kelp, and nori.

• Healthy fats like olive oil, avocados, and coconut oils.

Stop All Alcohol and Caffeine Consumption

Both alcohol and caffeine increase anxiety symptoms like nervousness and moodiness. According to an article published in the Journal of Alzheimer’s Disease, caffeine is particularly harmful to those who suffer from panic disorders and social anxiety. A study published in the British Journal of Psychiatry found that eliminating alcohol consumption lowered the risk of anxiety and depression symptoms.

Avoid Processed and High-Sugar Foods and Drinks

Foods and drinks containing added sugars and saturated fats have a high glycemic index, which measures how foods affect blood sugar levels in the body. Processed foods break down easily during digestion and release glucose too quickly, causing sugar spikes. According to an article, High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative, published in The American Journal of Clinical Nutrition, these foods are linked to depression. This means they can worsen anxiety symptoms, and regular consumption can lead to severe mental health disorders such as depression.

Herbal Supplements for Anxiety and Mental Health

A lot of herbal supplements contain neurotransmitters, which lower anxiety levels. They work similarly to selective serotonin reuptake inhibitors (SSRIs) that are prescribed for mental health disorders like depression and anxiety. Beware that certain dietary supplements like 5-HTP, St John’s Wort, and Kava root negatively affect certain anti-depression and anti-anxiety medications. Always check with your mental health professional or health care provider before taking any of these with prescription medications.

Ashwagandha

This Ayurvedic plant has been used for hundreds of years in holistic healthcare. It can boost both physical and psychological well-being. Studies have demonstrated that this centuries-old adaptogen lowers cortisol levels and can reduce anxiety symptoms. This means it can balance the body’s stress responses while lowering anxiety symptoms. One study published in PLOS ONE found that Ashwagandha can reduce fatigue and help improve focus.

Vitamin D

Vitamin D can mainly be sourced from sunlight and boosts energy and mood. When there isn’t enough sunshine, or you have vitamin D deficiency, dietary supplements can be beneficial. Vitamin D deficiency is linked to depression and anxiety. According to a review published in Current Nutrition Reports, the antioxidant properties in vitamin D affect moods and can be an effective treatment for these types of disorders.

Kava Root

Kava root originates from the Pacific islands of Micronesia, Hawaii, Melanesia, and Vanuatu. It is a centuries-old traditional medicine that is part of the pepper family. The active ingredient kavalactones in these natural supplements are commonly used for anxiety disorders due to their ability to promote mental clarity and induce a sense of calmness.

Valerian Root

For countless years, people have utilized valerian root to help them sleep and relax. Which is why it is mainly used to treat anxiety and insomnia. Research has shown that valerian root influences specific brain neurotransmitters (GABA), minimizing brain activity and inducing a feeling of calmness. This has allowed for better-quality sleep.

Valerian root is not recommended for pregnant women, children, or women who are breastfeeding, as there isn’t enough research to suggest its safe use. Valerian root is effective as a short-term solution to anxiety. As it can cause sedation, it is best to be cautious when taking it long-term.

Magnesium

Magnesium is essential to nerve function and is required for proper sleep. It regulates your state of mind and serotonin production. This generates a sense of serenity and fulfillment, which reduces anxiety symptoms.

Magnesium supplementation can ease the nervous system and relax your muscles. This helps to put you at ease and lower anxiety symptoms. 

Lemon balm

Lemon balm has been historically used to improve cognitive function and mood. It is part of the mint family, and the leaves have a mild lemony aroma. This is why it is famous as a flavoring to foods.

Research has demonstrated that lemon balm aids in restful sleep at night and tranquility in the daytime. This is due to its calming and sedative properties, which make it effective at lowering the symptoms of anxiety.

Omega-3 Fatty Acids

Omega-3 Fatty Acids are commonly used to treat cardiovascular conditions and boost heart health. According to the study, The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders, published in Nutrients, they do benefit mood and can help treat certain brain disorders as well as mood disorders.

Melatonin

Melatonin is mainly used to treat sleep disorders or poor-quality sleep. Our body naturally regulates its production when we need to sleep and wake up. When we don’t prioritize it, sufficient sleep is affected, which can increase anxiety and mental health disorders. Melatonin dietary supplements can be taken to reduce anxiety symptoms, allowing us to relax enough to fall asleep.

Vitamin B Complex

Vitamin B complex contains niacin and vitamins B1, B2, B5, and B6. Studies have shown that it can reduce stress. Vitamin B complex also sustains energy and elevates and promotes feelings of relaxation.

B vitamins reduce blood sugar levels and support a healthy nervous system, and they are also effective treatments for anxiety.

Herbal Supplement Risks

If taken incorrectly, herbal supplements may cause specific side effects:

• Liver damage

• Difficulty breathing

• Lowered mental clarity

• Allergic reactions

Well of Life’s CalmAffex Supplement

The Well of Life CalmAffex is a holistic healthcare supplement composed of ingredients that lower cortisol levels and activate serotonin creation in your body.

This supplement is your natural solution to managing stress and improving your overall health and well-being. It can also help you relax without feeling sedated and enjoy a mood and energy boost during times of stress. It can also aid in restful, quality sleep.

The all-natural list of ingredients in the CalmAffex supplement are:

L-Theanine

This amino acid boosts gamma-aminobutyric acid (GABA), a restrictive neurotransmitter that stimulates relaxation while promoting a sensation of fulfillment and well-being. It also assists in sustaining an appropriate amount of dopamine, a crucial brain hormone that is decreased by age-related stressors. 

Studies have shown that L-theanine has demonstrated positive results in improving mental health conditions like sleep issues, depression, and anxiety.

Rhodiola

Rhodiola promotes physical health and mental vitality while increasing energy levels. 

Studies have shown that it does this by assisting your body and mind to respond to stress healthily.

Passionflower

Passionflower is a climbing vine that has traditionally been used as a sedative due to its potency. It boosts brain levels of the GABA neurotransmitter, promoting the nervous system to rest. 

Studies have shown that it can reduce stress and anxiety and be used to treat sleep disorders like insomnia.

Griffonia seed extract (5-HTP)

This tropical shrub contains 5-HTP, a forebear of serotonin, the neurotransmitter that controls proper mood function. Studies have shown its effectiveness in treating anxiety.

St.Johns Wort

St. John’s Wort assists in alleviating mood variations, irritation, and exhaustion brought on by daily stress. Studies also show that this herb restores synaptic plasticity in the brain.

Bacopa

Ayurvedic medicine has used bacopa for generations to sharpen attention, relieve stress, and boost mood. Scientific studies have shown that bacopa reduces cortisol levels, which helps to relieve anxiety and stress.

Other Ingredients

Further ingredients include ashwagandha, hops, valerian root, zinc, Mucuna pruriens, chamomile, biotin, oat straw, lemon balm, calcium, magnolia, carbonate, hawthorn, potassium gluconate, magnesium, lutein, vitamin B complex, and skullcap.

Key Takeaways

To summarize, daily anxiety is a normal immunological reaction. However, chronic anxiety is a mood illness that can impair your quality of life. There are various natural therapies available to cure this problem, alleviate symptoms, and reduce the risk of more severe disorders. To build your body and mind, you should consume a varied and balanced diet, get plenty of exercise and sleep, and limit your consumption of processed and sugary foods.

You can also take herbal supplements like valerian root, vitamin D, lemon balm, or a combination supplement with various beneficial and natural ingredients. Not all supplements are safe and may have adverse effects when taken with other medications, so always look for a reputable brand.

There are natural ways to treat anxiety that will also benefit your overall health. So start today, make the appropriate lifestyle changes, and benefit from better health in both body and mind!