Other names for Anxiety

Chronic worry
Generalized anxiety disorder (GAD)
Panic disorder
Phobias
Social anxiety disorder

Synopsis of Anxiety

Anxiety is a natural emotional response to stress, perceived danger, or uncertainty. However, when anxiety becomes chronic, excessive, or disruptive, it is classified as an anxiety disorder. This condition can interfere with daily activities, relationships, work, and physical health. Anxiety disorders are among the most common mental health conditions globally.

Anxiety triggers a fight-or-flight response, increasing heart rate, muscle tension, and alertness. While short-term anxiety can be protective, prolonged or excessive anxiety can contribute to fatigue, insomnia, digestive issues, cardiovascular strain, and mental health decline.

There are several subtypes of anxiety, each with specific triggers and symptoms, though many overlap.

Types:

• Generalized anxiety disorder (GAD): Persistent, excessive worry about various aspects of life (work, health, relationships).

• Panic disorder: Recurrent panic attacks with intense physical symptoms (racing heart, breathlessness).

• Social anxiety disorder: Fear of social situations or judgment from others.

• Phobias: Intense fear of specific objects or situations (e.g., heights, flying).

• Obsessive-compulsive disorder (OCD): Repetitive thoughts and compulsive behaviors (closely related).

• Post-traumatic stress disorder (PTSD): Anxiety symptoms following trauma (often classified separately).

Common Causes (Risk Factors):

• Genetic predisposition: Family history of anxiety or mental health conditions.

• Brain chemistry: Imbalances in neurotransmitters like serotonin, GABA, or dopamine.

• Chronic stress or trauma: Past abuse, neglect, or significant life changes.

• Personality traits: Perfectionism, low self-esteem, sensitivity to stress.

• Medical conditions: Thyroid disorders, heart arrhythmias, chronic illnesses.

• Substance use or withdrawal: Caffeine, alcohol, or drug use can exacerbate anxiety.

• Sleep deprivation: Reduces emotional regulation and increases anxiety levels.

More Severe Causes (Complications):

• Depression: Commonly co-occurs with anxiety.

• Substance abuse: Self-medication with alcohol or drugs to manage anxiety.

• Heart disease: Chronic anxiety can elevate cortisol, increasing cardiovascular risk.

• Digestive disorders: Irritable bowel syndrome (IBS), ulcers.

• Impaired relationships and work performance: Difficulty focusing, social withdrawal.

• Suicidal thoughts (in severe cases): Particularly with coexisting depression.

When to See a Doctor or Mental Health Specialist:

• Persistent worry or fear that interferes with daily life

• Panic attacks or severe physical symptoms of anxiety (e.g., chest tightness, dizziness)

• Sleep disturbances related to anxiety

• Social isolation due to fear of situations or judgment

• Use of substances to cope with anxiety

• Suicidal thoughts or behaviors

Natural remedies for Anxiety

Mindfulness Meditation: Increases self-awareness, reduces rumination, and calms the nervous system. Practice daily for 10–20 minutes.

Deep Breathing Exercises: Activates the parasympathetic nervous system, reducing physical symptoms of anxiety. Try diaphragmatic breathing or box breathing techniques.

Regular Physical Exercise (Aerobic and Yoga): Increases endorphins and serotonin, improving mood and reducing anxiety. Aim for 30 minutes, 4–5 times per week.

Omega-3 Fatty Acids (DHA, EPA): Reduce inflammation and support brain function, aiding mood regulation. Found in fish oil, flaxseed, or chia seeds.

Magnesium Supplementation: Calms the nervous system and supports neurotransmitter function. Consider magnesium glycinate or citrate.

Adaptogenic Herbs (Ashwagandha, Rhodiola): Balance stress hormones (cortisol) and support emotional resilience. May reduce anxiety symptoms.

L-Theanine (from Green Tea): Promotes relaxation without sedation, reduces stress and anxiety. Consume as tea or supplement.

GABA Supplements: Supports the inhibitory neurotransmitter GABA, reducing neural excitability and promoting calmness. Use under guidance.

Reduce Caffeine and Alcohol Intake: Both substances can worsen anxiety and disrupt sleep. Moderate or eliminate as needed.

Journaling: Helps process thoughts and identify anxiety triggers. Write daily or during stressful periods.

Ingredients

These raw ingredients are often used in alternative medicine to treat Anxiety

5-Hydroxytryptophan (5-HTP)
7,8-Dihydroxyflavone
Aconite
Agarwood
Agastache
Agmatine
Agrimony
Albizia
Alpha lactalbumin
alpha-pinene
alpha-terpineol
amino acids
Amor seco
anamu
Anemone
aniracetam
anise
apigenin
Ardisia
ash
ashwagandha
Asteraceae
Bacopa
Bacopin
bacoside
bacteria
baicalein
baicalin
Baikal Skullcap
balsam
basil
bayleaf
bee products
benegut perilla (proprietary)
bergamot
beta caryophyllene
betony
Bifidobacteria
Bifidobacterium
Bifidobacterium adolescentis
Bifidobacterium bifidum
Bifidobacterium infantis
Bifidobacterium lactis
Bifidobacterium longum
black cumin
black seed
blackboard tree
Bombax
borneol
brahmi
Bupleurum
bupleurum falcatum
calamus
Calea zacatechichi
California poppy
Camellia sinensis
cannabidiol
cannabigerol
Cannabis sativa oil
Canscora
capillary artemisia
Capitate Valerian
cardamom
caryophyllene
catnip
catuaba
Centella asiatica
Centella triterpenes
chamomile
Chinese raisintree
Chinese salvia root
chrysanthemum
Cinnamomum
citron
Clary sage
Clerodendrum indicum
Clostridium butyricum
clove
cocoa
Convolvulus pluricaulis
Convolvulus prostratus
cordyceps
cowslip
Curcuma
curcumin
Cymbopogon martini
damiana
DHA (docosahexaenoic acid)
dodeca-2E, 4E-dienoic acid isobutylamide
dragonhead
epigallocatechin gallate (EGCG)
Erythrina
essential oil blend
eugenol
fatty acids
fennel
Ficus religiosa
fragrant rosewood
fungus
ganoderma
gardenia
Gardenia jasminoides
gastrodia
gastrodin
Gelsemium
geranium
ginkgo biloba
ginseng
Ginsenosides
Glycine
gotu kola
Greek mountain tea
green tea
Griffonia simplicifolia
guayusa
heal-all
hemp
hemp oil
Herb Robert
herbal blend (proprietary)
hericium mushroom
honeybush
Honokiol
hops
hyperforin
Hypericum
Hyperoside
Ilex
Indian fagonia
Indian tinospora
indigo leaves
inositol
iridoids
isoliquiritigenin
jasmine
Jatamansi
jujube
jujubosides
kanna
kava
kavalactones
Kefir
kudzu
L-glycine
L-theanine
L-tryptophan
lactiplantibacillus plantarum
lactium casein decapeptide
Lactobacillus brevis
Lactobacillus fermentum
Lactobacillus gasseri
Lactobacillus helveticus
Lactobacillus johnsonii
Lactobacillus paracasei
Lactobacillus plantarum
Lactobacillus reuteri
Lactobacillus rhamnosus
Lactobacillus salivarius
Lactococcus rhamnosus
Lactucarium
Lactucopicrin
Large-leaved linden
Lavandin
lavender
lemon balm
lemongrass
ligustilides
limonene
linalool
linden
lingzhi
lion's mane
lithium orotate
Litsea
longan
lotus
lupulinum
Lycopodium
maca
magnesium
magnolia
magnolol
Marjoram
Matcha
Melatonin
Mentha haplocalyx
Menthol oil
Mesembrine
Mimosa
Mimulus
Mint
Monkey flower
Monoterpenes
Motherwort
Mugwort
Muira puama
Mulungu
Myrcene
N-acetyl-cysteine (NAC)
Nardostachys
Nigella seed
Nutmeg
Nymphaea caerulea
Nymphaea nouchali
omega-3 fatty acids
oolong tea
oriental arborvitae
Oroxylum indicum
Osmanthus
Oxindole alkaloids
paeoniflorin
passionflower
Passionfruit
Patchouli oil
peony
Petiveria
Phellodendron
phellodendron amurense
Phenylpropanoids
phosphatidylserine
phytocannabinoids
Plectranthus amboinicus
Polygala
polygala root
poppy
prebiotic blend (proprietary)
pregnenolone
prepared aconite tuber
probiotics
Puerain
Pulsatilla
Purple Monkeyflower
pyridoxal-5-phosphate (P-5-P)
Rauvolfia
reishi mushroom
relora® (proprietary)
rhizome
Rhodiola
Rooibos
rosavins
rose
rose oil
rosemary
rosmarinic acid
rue
saffron
Safranal
sage
Salidroside
Salvia
SAMe (S-adenosyl-L-methionine disulfate p-toluensulfate)
Sandalwood
sceletium
Schisandrins
Schizandrol A
Scleranthus annus
Scoparia dulcis
Self-Heal
Sensitive Plant
Sesquiterpenes
Sete sangrias
Shankhpushpi
shen-chu
silk tree
skullcap
Sophora
soursop
Southern Tsangshu
Southernwood
spearmint leaf
Speedwell
Sphaeranthus indicus
Spikenard
squawvine
St. John's Wort
Stachytarpheta cayennensis
star of Bethlehem
Storax
Sumbul
sweet flag
Sweet Orange alcohol
Tagara
Tea
Terpenoids
Tetrahydropalmatine
thyme
Tinospora cordifolia
Traveler's Joy
Trichilia catigua
Uncaria
Valerenic acid
Valerian root
velvet bean
Verbena
Vervain
Vetiver
Viburnum
Violet
vitamin B
vitamin B12
vitamin B6
vitamin C
Vitex Agnus-Castus
Vitexin
Waterhyssop
White Tea
Withanolides
Wogonin
Wood betony
Xylaria nigripes
Yerba buena
Ylang ylang
Yohimbine
Yuzu
Zinc