Complementary and Alternative Therapies for Anxiety Disorders

Mind-body techniques, nutrition, and herbs may be an effective way to treat anxiety. Progressive muscle relaxation, diaphragmatic breathing, biofeedback, meditation, and self-hypnosis can help you relax and reduce your anxiety. Talk with your health care provider about these techniques.

Nutrition

• Avoid caffeine, alcohol, sugar, refined foods, and cut down on foods that are known to cause allergies (common food allergens are dairy, soy, citrus, peanuts, tree nuts, wheat, fish, wheat, fish, eggs, corn, food colorings, and additives). Fresh vegetables, whole grains, and protein nourish the nervous system, so eat more of these.
• Calcium (1,000 mg per day), magnesium (400 to 600 mg per day), and B complex (50 to 100 mg per day) help support the nervous system and minimize the effects of stress.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, it is important to work with your provider on getting your problem diagnosed before you start any treatment. Herbs may be used as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, teas should be made with 1 tsp. herb per cup of hot water. Steep covered 5 to 10 minutes for leaf or flowers, and 10 to 20 minutes for roots. Drink 2 to 4 cups per day. Tinctures may be used singly or in combination as noted.

A tea (3 to 4 cups per day) or tincture (10 to 20 drops four to six times per day) from the following herbs will help to reduce anxiety and strengthen the nervous system.

• Kava kava (Piper methysticum) for mild to moderate anxiety.
• St. John's wort (Hypericum perforatum) for anxiety associated with depression.
• Passionflower (Passiflora incarnata) for anxiety with insomnia.
• Oatstraw (Avena sativa) nourishes the nervous system.
• Lemon balm (Melissa officinalis) for anxiety with depression and heart palpitations.
• Lavender (Lavandula angustifolia) for nervous exhaustion and restoring the nervous system.
• Skullcap (Scutellaria lateriflora) relaxes and revitalizes the nervous system.

Kava kava (100 to 200 mg two to four times a day) and St. John's wort (300 mg two to three times per day) may be taken as dried extracts to maximize effectiveness in moderate anxiety.

Essential oils of lemon balm, bergamot, and jasmine are calming and may be used as aromatherapy. Place several drops in a warm bath or atomizer, or on a cotton ball.

Special Considerations

Be sure to tell your health care provider if you are pregnant. Call your provider if you experience any significant side effects from prescribed medications.

While the herbal tea suggested above is safe during pregnancy, you should avoid the dried extracts of kava kava and St. John's wort if you are pregnant.

next: Homeopathy for Anxiety Disorders

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Reviewed: 02/2006