If you feel worried and tense over everyday matters for longer than six months, you might be among the forty million Americans who suffer from chronic anxiety. By Andrew Weil, M.D., Prevention
Situational anxiety before, say, your first date after a divorce is completely normal. But if you feel worried and tense over everyday matters for longer than six months, you might be among the forty million Americans who suffer from chronic anxiety. While some prescription drugs can help calm you down by influencing levels of GABA, a brain chemical that improves mood and decreases distress, they also can come with a slew of side effects, including dizziness, drowsiness, and forgetfulness, not to mention withdrawal symptoms after you stop taking them.
Unless you suffer from severe, debilitating anxiety, I always recommend trying natural approaches before considering prescription drugs. There are several well-known tactics with proven results: Cut back on caffeine (in coffee, chocolate, soda, and energy drinks), as it can raise your heart rate and make jangled nerves worse; seek out a talk therapist; and practice deep breathing, which calms your nervous system. In addition to these classic techniques, I recommend trying one or more of these effective solutions:
Go herbal
Kava and passionflower may be the most effective antianxiety herbs, reports a recent review in the Nutrition Journal. (If you have liver disease, avoid kava.) Other research suggests valerian may also help. Check with your doctor before taking any of these supplements, and plan to take them for no longer than a month. Choose one at a time to try (they're all available online or at health food stores), and follow the directions on the label.
Feast on fish
Research suggests that people with chronic anxiety have lower-than-normal levels of omega-3 fatty acids. Studies have found that balancing this deficit may help relieve symptoms. Add more omega-3s to your diet by eating several servings of fatty fish, such as salmon, sardines, or mackerel, weekly. You can also find omega-3s in walnuts and freshly ground flaxseed, as well as in fish oil supplements: Take 2 to 3 g a day with meals, but check with your doctor first if you also take aspirin, Coumadin, or other blood-thinning drugs, which can interact with fish oil.
Say yes to yoga
Just one hour-long session of yoga offers the GABA-boosting effects of conventional medications, with no side effects. According to a recent study in the Journal of Alternative and Complementary Medicine, yoga is more effective than walking for reducing anxiety, although it's still unclear why. For lasting results, practice yoga regularly and at least once a week.
Sip green tea
The amino acid L-theanine, which gives green tea its unique flavor, also has calming effects. Studies have shown that L-theanine increases alpha brain waves, which are linked to increased relaxation. If, like me, you enjoy the flavor of green tea, drink several cups throughout the day. (Don't worry about the jitters— green tea is lower in caffeine than black, and L-theanine seems to neutralize its effect.) Decaf green tea is fine too, and if you're not a tea drinker, you can try 200 mg of supplemental L-theanine a day for up to a month.
Provided by Prevention
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