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Home Remedies For Anxiety

by Dr. Carlo Carandang, MD

What Are Some Home Remedies To Treat Anxiety And Stress?

 

Aromatherapy

What is it:

incenseAromatherapy is using the aroma from herbs or burning incense to calm yourself. Aromatherapy can be obtained from the aroma of the herb lavender and burning incense from Boswellia resin, also known as frankincense. Aromatherapy from lavender and incense has been shown to decrease anxiety.1-2

(Learn more from the NIH U.S. National Center for Complementary and Integrative Health)
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How does it work?

Lavender works similarly to benzodiazepines, but without the side effects of benzodiazepines. The burning of incense is a potent agonist at transient receptor potential vanilloid (TRPV) 3 ion channel receptors.1-2

Side effects

The use of aromatherapy is generally considered safe in most adults.

Bottom line

Aromatherapy is safe and convenient as an adjunctive treatment for anxiety.

  1. “Chapter 14- Natural Supplements for Anxiety Disorders.” Anxiety Protocol. Carandang C. 2014. Healthy Mind Research Corporation.
  2. Incensole acetate, an incense component, elicits psychoactivity by activating TRPV3 channels in the brain. Moussaieff A, Rimmerman N, Bregman T, Straiker A, Felder CC, Shoham S, Kashman Y, Huang SM, Lee H, Shohami E, Mackie K, Caterina MJ, Walker JM, Fride E, Mechoulam R. FASEB J. 2008 Aug;22(8):3024-34.

Ear Massage

What is it:

ear massageEar massage is a type of acupressure that helps to decrease anxiety. The ear has a relaxation point called the Shenmen, and massaging this part of the ear can lead to reduced anxiety symptoms.1-6

(Learn more from AnxietyBoss.com)
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How does it work?

Also known as auricular acupressure, it is based on the principles of acupuncture, which utilizes acupuncture points and meridians for its effect on anxiety and stress. Acupressure involves the stimulation of acupuncture points (also known as relaxation points) and meridians without the use of needles. Ear massage is used an aid to other treatments for anxiety.

Side effects

Ear massage has no side effects.

Bottom line

Ear massage is safe and convenient as an adjunctive treatment for anxiety.

  1. “Chapter 15 – Alternative Interventions for Anxiety.” Anxiety Protocol. Carandang C. 2014. Healthy Mind Research Corporation.
  2. Auricular acupressure reduces anxiety levels and improves outcomes of in vitro fertilization: a prospective, randomized and controlled study. Qu F, Zhang D, Chen LT, Wang FF, Pan JX, Zhu YM, Ma CM, Huang YT, Ye XQ, Sun SJ, Zheng WJ, Zhang RJ, Xu J, Xing LF, Huang HF. Sci Rep. 2014 May 22;4:5028.
  3. Effect of auricular acupressure on peri- and early postmenopausal women with anxiety: a double-blinded, randomized, and controlled pilot study. Kao CL, Chen CH, Lin WY, Chiao YC, Hsieh CL. Evid Based Complement Alternat Med. 2012;2012:567639.
  4. Auricular acupressure as a treatment for anxiety before extracorporeal shock wave lithotripsy in the elderly. Mora B, Iannuzzi M, Lang T, Steinlechner B, Barker R, Dobrovits M, Wimmer C, Kober A. J Urol. 2007 Jul;178(1):160-4; discussion 164.
  5. Out-of-hospital auricular acupressure in elder patients with hip fracture: a randomized double-blinded trial. Barker R, Kober A, Hoerauf K, Latzke D, Adel S, Kain ZN, Wang SM. Acad Emerg Med. 2006 Jan;13(1):19-23.
  6. Auricular acupressure as a treatment for anxiety in prehospital transport settings. Kober A, Scheck T, Schubert B, Strasser H, Gustorff B, Bertalanffy P, Wang SM, Kain ZN, Hoerauf K. Anesthesiology. 2003 Jun;98(6):1328-32.

Foods

What is it:

Certain foods can help to reduce anxiety. These include fruits, fish, fermented foods, sunflower seeds, soybeans, tomatoes, dark leafy greens, chocolate, dairy, and fava beans.

(Learn more from AnxietyBoss.com)

How does it work?

Studies show that certain foods contain ingredients that help to reduce anxiety, as they affect GABA and serotonin in the central nervous system.1-19

Side effects

Food has minimal side effects.

Bottom line

Food is safe and convenient as an adjunctive treatment for anxiety.

  1. “Chapter 15 – Alternative Interventions for Anxiety.” Anxiety Protocol. Carandang C. 2014. Healthy Mind Research Corporation.
  2. Clements RS Jr, Darnell B (1980). “Myo-inositol content of common foods: development of a high-myo-inositol diet” (PDF). American Journal of Clinical Nutrition 33 (9): 1954-1967. PMID 7416064.
  3. Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder. Palatnik A, Frolov K, Fux M, Benjamin J. J Clin Psychopharmacol. 2001 Jun; 21(3):335-9.
  4. Double-blind, randomised, placebo-controlled study to evaluate the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders. Hanus M, Lafon J, Mathieu M. Curr Med Res Opin. 2004 Jan; 20(1):63-71.
  5. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. De Souza MC, Walker AF, Robinson PA, Bolland K. J Womens Health Gend Based Med. 2000 Mar; 9(2):131-9.
  6. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Brain Behav Immun. 2011 Nov; 25(8):1725-34.
  7. n-3 polyunsaturated fatty acids decrease anxiety feelings in a population of substance abusers. Buydens-Branchey L, Branchey M. J Clin Psychopharmacol. 2006 Dec; 26(6):661-5.
  8. Production of gamma-aminobutyric acid (GABA) by Lactobacillus buchneri isolated from kimchi and its neuroprotective effect on neuronal cells. Cho YR, Chang JY, Chang HC. J Microbiol Biotechnol. 2007 Jan;17(1):104-9.
  9. Blood-pressure-lowering effect of a novel fermented milk containing gamma-aminobutyric acid (GABA) in mild hypertensives. Inoue K, Shirai T, Ochiai H, Kasao M, Hayakawa K, Kimura M, Sansawa H. Eur J Clin Nutr. 2003 Mar;57(3):490-5.
  10. Production of gamma-aminobutyric acid in black raspberry juice during fermentation by Lactobacillus brevis GABA100. Kim JY, Lee MY, Ji GE, Lee YS, Hwang KT. Int J Food Microbiol. 2009 Mar 15;130(1):12-6.
  11. gamma-Aminobutyric acid stimulates ethylene biosynthesis in sunflower. Kathiresan A, Tung P, Chinnappa CC, Reid DM. Plant Physiol. 1997 Sep;115(1):129-35.
  12. Bioavailability of magnesium contained in roasted and ground soybean (kinako) as evaluated by serum and bone magnesium contents, kidney calcification, and magnesium absorption. Hanai M, Esashi T. J Nutr Sci Vitaminol (Tokyo). 1998 Jun;44(3):437-46.
  13. Expression of D-myo-inositol-3-phosphate synthase in soybean. Implications for phytic acid biosynthesis. Hegeman CE, Good LL, Grabau EA. Plant Physiol. 2001 Apr;125(4):1941-8.
  14. Biochemical mechanism on GABA accumulation during fruit development in tomato. Akihiro T, Koike S, Tani R, Tominaga T, Watanabe S, Iijima Y, Aoki K, Shibata D, Ashihara H, Matsukura C, Akama K, Fujimura T, Ezura H. Plant Cell Physiol. 2008 Sep;49(9):1378-89.
  15. Magnesium absorption in human subjects from leafy vegetables, intrinsically labeled with stable 26Mg.
    Schwartz R, Spencer H, Welsh JJ. Am J Clin Nutr. 1984 Apr;39(4):571-6.
  16. Chocolate: food or drug? Bruinsma K, Taren DL. J Am Diet Assoc. 1999 Oct;99(10):1249-56. Review.
  17. The content of free and bound inositol in human and cow’s milk. Ogasa K, Kuboyama M, Kiyosawa I, Suzuki T, Itoh M. J Nutr Sci Vitaminol (Tokyo). 1975;21(2):129-35.
  18. Yogurt consumption is associated with better diet quality and metabolic profile in American men and women. Wang H, Livingston KA, Fox CS, Meigs JB, Jacques PF. Nutr Res. 2013 Jan;33(1):18-26.
  19. Effects of cultivar and culture conditions on gamma-aminobutyric acid accumulation in germinated fava beans (Vicia faba L.). Li Y, Bai Q, Jin X, Wen H, Gu Z. J Sci Food Agric. 2010 Jan 15;90(1):52-7.

Herbal Teas

What is it:

Herbal teas can help to relieve anxiety and stress. These include chamomile tea, lavender tea, green tea, passionflower tea, valerian tea, ginkgo tea, lemon balm tea, and scullcap tea.

(Learn more from AnxietyBoss.com)

How does it work?

Studies show that herbal teas contain compounds that affect GABA and serotonin in the brain, hence they decrease anxiety symptoms.1-11

Side effects

Herbal tea has almost no side effects.

Bottom line

Herbal tea is safe and convenient as an adjunctive treatment for anxiety.

  1. “Chapter 15 – Alternative Interventions for Anxiety.” Anxiety Protocol. Carandang C. 2014. Healthy Mind Research Corporation.
  2. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. J Clin Psychopharmacol. 2009 Aug; 29(4):378-82.
  3. Anti-stress effect of theanine on students during pharmacy practice: positive correlation among salivary α-amylase activity, trait anxiety and subjective stress. Unno K, Tanida N, Ishii N, Yamamoto H, Iguchi K, Hoshino M, Takeda A, Ozawa H, Ohkubo T, Juneja LR, Yamada H. Pharmacol Biochem Behav. 2013 Oct; 111:128-35.
  4. L-theanine relieves positive, activation, and anxiety symptoms in patients with schizophrenia and schizoaffective disorder: an 8-week, randomized, double-blind, placebo-controlled, 2-center study. Ritsner MS, Miodownik C, Ratner Y, Shleifer T, Mar M, Pintov L, Lerner V. J Clin Psychiatry. 2011 Jan; 72(1):34-42.
  5. Lavender oil preparation Silexan is effective in generalized anxiety disorder – a randomized, double-blind comparison to placebo and paroxetine. Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Schläfke S, Dienel A. Int J Neuropsychopharmacol. 2014 Jun; 17(6):859-69.
  6. A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Woelk H, Schläfke S. Phytomedicine. 2010 Feb; 17(2):94-9.
  7. Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. Akhondzadeh S, Naghavi HR, Vazirian M, Shayeganpour A, Rashidi H, Khani M. J Clin Pharm Ther. 2001 Oct; 26(5):363-7.
  8. Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind study. Pakseresht S, Boostani H, Sayyah M. J Complement Integr Med. 2011 Oct 11; 8. pii: /j/jcim.2011.8.issue-1/1553-3840.1465/1553-3840.1465.xml.
  9. Ginkgo biloba special extract EGb 761 in generalized anxiety disorder and adjustment disorder with anxious mood: a randomized, double-blind, placebo-controlled trial. Woelk H, Arnoldt KH, Kieser M, Hoerr R. J Psychiatr Res. 2007 Sep; 41(6):472-80.
  10. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Kennedy DO, Little W, Haskell CF, Scholey AB. Phytother Res. 2006 Feb; 20(2):96-102.
  11. An investigation into the efficacy of Scutellaria lateriflora in healthy volunteers. Wolfson P, Hoffmann DL. Altern Ther Health Med. 2003 Mar-Apr; 9(2):74-8.

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