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Or you can check out this guide on how to get started. Regular exercise may provide many Coenzyme Q for heart disease benefits, including helping to prevent chronic diseases and improve mental health.
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Herbal supplements often claim to provide stress and anxiety-reducing effects. They can come in:. Though they could help, it is important to remember that not much evidence supports their use. You should strongly consider speaking to a doctor before taking any new supplements, even if they are natural.
Aromatherapy could help you to reduce anxiety. Though more studies are needed, a study looking at people with end-stage kidney disease found that using rose water helped to reduce anxiety. You can find stretches and exercises that help to loosen tight muscles can help.
Taking time to stretch daily could also help. You can bookmark this guide to yoga for anxiety: 9 poses to try. Cannabidiol CBD oil is a naturally occurring substance that comes from the cannabis plant. Several products contain CBD without tetrahydrocannabinol THCthe compound that causes a high in cannabis.
Some early research suggests that CBD oil can help with multiple anxiety disorders. Folks can typically obtain CBD in different forms from a healthcare store or possibly with a prescription from a doctor. There are far more options for treating anxiety in addition to medications.
While meds can help, you may find other therapies helpful or complementary to treatment. Whether you work with a therapist one-on-one or in a group setting, a clinician will help you to figure out what activates your anxiety.
From there, they will help you figure out how to cope when anxiety occurs. They can also help you identify lifestyle changes that could work best for you.
Looking for a therapist but not sure where to start? There are ways to treat your anxiety in addition to medication. You can try several methods to help reduce anxiety, such as:.
Just keep in mind, that not every alternative treatment will work for you. If you find one method does not help, you can try a different strategy to see if you get any better results.
Is CBD legal? The Farm Bill removed hemp from the legal definition of marijuana in the Controlled Substances Act. This made some hemp-derived CBD products with less than 0. However, CBD products containing more than 0. Be sure to check state lawsespecially when traveling. Also, keep in mind that the FDA has not approved nonprescription CBD products, and some products may be inaccurately labeled.
Living with anxiety may be overwhelming, but these tips will help you calm down quickly if you're having a difficult time at the moment. Engaging your 5 senses may be a powerful tool when managing anxiety.
Thanks to neuroplasticity, you can rewire your brain and unlearn patterns that cause you anxiety. These exercises can help. Daith piercings are done on the innermost part of your ear.
They may alleviate migraine and anxiety for some people, but more research is needed. Dental anxiety can lead to missed dental appointments or never seeing the dentist. Professional and self-help strategies can help you manage your….
Anxiety treatments may include medication and therapy combined, but acupressure can also help. Learn what pressure points can help ease your symptoms…. Using melatonin to relieve symptoms of anxiety is a generally safe and effective. Consider speaking with a doctor to see if this supplement can help….
Domestic Violence Screening Quiz Emotional Type Quiz Loneliness Quiz Parenting Style Quiz Personality Test Relationship Quiz Stress Test What's Your Sleep Like? Psych Central. Conditions Discover Quizzes Resources. Quiz Symptoms Causes Treatment Find Support. Alternative Treatments for Anxiety.
Medically reviewed by Debra Rose Wilson, Ph. Natural accoutrements Therapies Summary While a doctor may prescribe certain meds or recommend different therapies, you may find that lifestyle changes, supplements, and more help to cope with anxiety.
How you can treat anxiety naturally. Other therapies for anxiety. How to Find a Therapist. Was this helpful? Anderson E, et al.
Effects of exercise and physical activity on anxiety. The effect of aromatherapy on anxiety in patients. Cannabidiol as a potential treatment for anxiety disorders. Physical activity is associated with lower long-term incidence of anxiety in a population-based, large-scale study.
Read this next. How to Reduce Anxiety Right Here, Right Now Medically reviewed by Matthew Boland, PhD. Grounding Exercises: Using Your 5 Senses for Anxiety Relief Medically reviewed by Karin Gepp, PsyD. READ MORE. Daith Piercings for Anxiety Medically reviewed by Francis Kuehnle, MSN, RN-BC.
Calming Dental Anxiety and Phobia Medically reviewed by Nicole Washington, DO, MPH. Pressure Points for Anxiety Medically reviewed by Joslyn Jelinek, LCSW. Does Melatonin Help with Anxiety?
Medically reviewed by Alexandra Perez, PharmD, MBA, BCGP.
: Alternative anxiety management| Holistic Healing: Exploring Alternatives to Anxiety Medication | The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Home Anxiety. Managing and treating anxiety. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Managing anxiety Where to get help. Mindfulness When feeling anxious, a person can spend a significant amount of time caught up in anxiety-provoking thoughts. Relaxation techniques A person who feels anxious most of the time has trouble relaxing, but knowing how to release muscle tension can be a helpful strategy. Relaxation techniques include: progressive muscle relaxation abdominal breathing External Link isometric relaxation exercises. Correct breathing techniques The physical symptoms of anxiety may be triggered by hyperventilation External Link , which raises oxygen levels and reduces the amount of carbon dioxide in the blood. Cognitive therapy Cognitive therapy focuses on changing patterns of thinking and beliefs that are associated with, and trigger, anxiety. Behaviour therapy A major component of behaviour therapy is exposure. The steps of exposure therapy may include: Rank your fears in order, from most to least threatening. Choose to work first on one of your least threatening fears. Think about the feared situation. Imagine yourself experiencing the situation. Analyse your fears -— what are you afraid of? Work out a plan that includes a number of small steps — for example, gradually decrease the distance between yourself and the feared situation or object, or gradually increase the amount of time spent in the feared situation. Resist the urge to leave. Use relaxation, breathing techniques and coping statements to help manage your anxiety. Afterwards, appreciate that nothing bad happened. Repeat the exposure as often as you can to build confidence that you can cope. When you are ready, tackle another feared situation in the same step-by-step manner. Dietary adjustments The mineral magnesium helps muscle tissue to relax, and a magnesium deficiency can contribute to anxiety, depression and insomnia. Building self-esteem People with anxiety disorder often have low self-esteem. These problems may include: isolation feelings of shame and guilt depressed mood difficulties in functioning at school, work or in social situations. Medication It is important that medications are seen as a short-term measure, rather than the solution to anxiety disorders. Support groups and education Support groups allow people with anxiety to meet in comfort and safety, and give and receive support. Where to get help Your GP doctor Psychologist Counsellor Anxiety Recovery Centre Victoria External Link — Helpline Tel. Give feedback about this page. SUGGESTED: Where to find mental healthcare services, including for the uninsured. Nano float pod: Bill says this pod is the only commercial one available in the country to put the body into a parasympathetic state, prompting relaxation and a recharge. It cavitates and creates small oxygen particles, which you soak in just like you do the float," Bill says. Psychedelic-guided therapy: A different route now to other patients, who are taking treatment to new heights by finding clarity through guided psychedelic therapy. for Psychedelic Studies, known as MAPS. So psychedelic-guided therapy can be really impactful for treating depression and active suicidality. It's giving us this first wave of understanding how to support and treat the population but because they haven't done trials, it's being prescribed as what's called off label. So, that means there's no insurance coverage available for it and the treatments can be expensive. Part of our goal in creating FDA-approved treatments is that we can increase accessibility through things like insurance coverage," states Liana. Everyone at MAPS is also helping spread the positive side of this treatment. There was a lot of research done in the s and 60s that was super promising, and our body of work is really building off the research that was initiated then by psychiatrists, psychologists, and therapists, and people who really were looking for better interventions for treating mental health conditions. We've had to work really hard and provide rigorous science and data-driven information to demonstrate to people that there may be a safe and effective way to work with these substances," explains Liana. Mushrooms and chemical compounds make up the psychedelic prescriptions and are combined with therapy at the same time. Governor Greg Abbott signed into law a bill that will allow research into the novel treatment. Now a first of its kind study using psychedelics will take place at the Michael E. Debakey VA Hospital in Houston in an effort to help veterans, in collaboration with the Health and Human Services Commission and Baylor College of Medicine. The suicide rate is terribly high for veterans, often because of post-traumatic stress disorder PTSD , and the hope is new treatments will lower those numbers. For more about the study in Houston, click here. Finally, artificial intelligence AI art: A dopamine rush from art! studio makes it easier than ever to spark creativity and connect with others. And a lot of people don't have artistic skills to begin with or they're not able to create art for a number of different reasons, including mental health challenges," explains the co-creator, Elle Russell. You just type a few words and colors to express yourself, then witness the artwork come to life before your eyes. If you want to get into the more advanced types of creations, or you're wanting to delve deeper into the program, then we charge a fee," explains Elle. Different colors can also affect the way you express your emotions. And then they might use different terms, like gravity or heavy or things like that. That can help really influence the way that they perceive things as well. So, I know one of the big things that people create happy landscapes, so they can feel very natural and at ease when they create landscapes and gardens," explains Elle. SUGGESTED: More mental health stories. Drinking 6 to 8 large glasses of water or other hydrating liquids per day helps your body perform properly. This can help relieve stress, according to a study. Getting regular exercise is good for relieving stress. Cardiovascular exercise has been shown to help lower stress levels and anxiety, and improve the immune system. The Anxiety and Depression Association of America says even 5 minutes of aerobic exercise can begin to stimulate anti-anxiety effects. A minute brisk walk can provide several hours of relief. The second edition of the Physical Activity Guidelines for Americans , issued in by the U. Department of Health and Human Services, lists reduced anxiety as one of the newly determined benefits of physical activity. These guidelines recommend regular exercise. They also point out that a single session of moderate to vigorous physical activity can reduce anxiety symptoms on the same day you perform it. The guidelines say this benefit may increase with regular exercise. Anxiety increased for many people during the COVID pandemic. One study showed the powerful effects exercise can have in reducing anxiety and improving mental health when isolation and uncertainty crowd in. During the pandemic, people who could not get access to exercise facilities often turned to exergames , or fitness-oriented video games, to help reduce their anxiety. One study found that sleep can help calm and reset an anxious brain. Researchers state that the most helpful type of sleep in calming anxiety is deep sleep, also known as non-rapid eye movement non-REM slow-wave sleep. This is a state of sleep in which the heart rate and blood pressure drop. Try to get at least 6 to 8 hours of quality sleep every night. Massage therapy helps relieve muscle tension and promotes blood flow to key areas of the body to release stress and anxiety. One clinical trial from suggests that Swedish massage can be an effective alternative treatment for generalized anxiety disorder GAD. Swedish massage is a gentler type of massage than deep-tissue massage. It is meant to relax you and relieve tension. A research review reported that massage therapy can be useful in relieving anxiety in people with cancer. Researchers said it is an effective complementary and alternative therapy to be used with medications and psychotherapy. Research shows that relaxation techniques can be a great way to reduce anxiety. Meditation, yoga, and breathing are a few techniques that can help with relaxing. One research review found that older adults who engaged in relaxation practices experienced a reduction in their anxiety. Activities that resulted in the most anxiety reduction included:. Successful meditation can possibly help you better understand the source of your anxiety and overcome it. According to the National Center for Complementary and Integrative Health , studies and clinical trials suggest that meditation can help reduce anxiety and improve sleep. Meditation may even physically change the brain and body. This may help improve many physical and mental health issues. Meditation relaxes the body and may help in the treatment of phobias and panic disorders. One easy way to practice meditation is:. Breathing techniques can help you learn to control your breathing, and may help prevent you from hyperventilating during an anxiety-producing event. This can help keep you calm. The Centers for Disease Control and Prevention CDC recommends deep breathing as one of the healthy ways of dealing with stress during the COVID pandemic. Yoga combines breathing techniques, meditation, and stretching through both moving and stationary postures. According to the Anxiety and Depression Association of America , yoga is one of the top 10 alternative practices used to treat a variety of disorders, including anxiety and depression. A study showed that 12 sessions of Hatha yoga exercise significantly reduced anxiety among study participants. Yoga also helped improve other health conditions, including stress and depression. Less conclusive results were reported in a research review also conducted in The review of eight trials found improvement among people with high levels of anxiety, but no effect in people with diagnosed anxiety disorders. The review concluded that more research is needed to explore just how yoga helps reduce anxiety. When practiced regularly, it becomes easier to achieve the relaxed feeling you get from yoga into your daily life. You can try following along to yoga videos at home, or signing up for a yoga class. Studies continue to examine the effects of herbal remedies to treat mild to moderate anxiety. If you have an anxiety disorder, it is very important to use supplements only as additions to your primary treatment, not substitutions. |
| Managing and treating anxiety | A randomized controlled trial involving participants with moderate to severe generalized anxiety disorder found that chamomile extract produced a clinical meaningful reduction in anxiety symptoms over 8 weeks. Results from a randomized, double-blind, placebo-controlled efficacy and tolerability trial of chamomile extract in 57 patients with mild to moderate generalized anxiety disorder suggest that chamomile may have modest anxiolytic activity in patients with mild to moderate generalized anxiety disorder. Safety There have been reports of allergic reactions, including rare cases of anaphylaxis, in people who have consumed or come into contact with chamomile products. Interactions between chamomile and cyclosporine and warfarin have been reported, and there are theoretical reasons to suspect that chamomile might interact with other drugs as well. A systematic review found that kava may produce short-term improvements for anxiety, but is not a replacement for prolonged anti-anxiety use. The reviewers noted that liver toxicity is especially possible if taken longer than 8 weeks. A randomized controlled trial involving 75 participants with generalized anxiety disorder concluded that standardized kava extract may be a moderately effective short-term option for the treatment of generalized anxiety disorder. Safety The use of kava supplements has been linked to a risk of severe liver damage, according to the U. Food and Drug Administration. However, a randomized controlled trial of 75 participants who received kava extract over a 6-week period found no significant differences across groups for liver function tests, nor any significant adverse reactions associated with kava administration. Long-term safety studies of kava are needed. A randomized controlled trial found that melatonin showed sufficient anxiolytic effect in patients undergoing dental surgery without affecting cognitive and psychomotor functions. A randomized clinical trial compared the effects of melatonin and oxazepam in the management of anxiety and insomnia on patients following primary percutaneous coronary intervention PCI. Results of the study suggest that melatonin may be more effective than oxazepam in improving the sleep quality and anxiety levels of patients with STEMI ST-Elevation Myocardial Infarction , and it could be considered a new alternative to benzodiazepines in this setting. A Cochrane review of 12 studies involving participants found that melatonin compared to placebo, given as premedication, reduced preoperative anxiety measured 50 to minutes after administration and may reduce postoperative anxiety 6 hours after surgery. The reviewers also found that melatonin may be equally as effective as standard treatment with midazolam in reducing preoperative anxiety. Safety Melatonin supplements appear to be safe when used short-term; less is known about long-term safety. A systematic review and meta-analysis of a qualitative synthesis of data including 65 randomized controlled trials 7, participants and 25 non-randomized studies 1, participants , and a quantitative synthesis of data involving 37 randomized controlled trials 3, participants found that overall, oral administration of lavender essential oil was effective for anxiety, whereas for inhalation there was only an indication of an effect of reasonable size, due to the heterogeneity of available studies. Lavender essential oil administered through massage appeared to be effective, but available studies were not sufficient to determine whether the benefit was due to a specific effect of lavender. A randomized controlled trial examined the effects of lavender oil aromatherapy on anxiety and sleep quality in 70 patients undergoing chemotherapy and found a significant improvement in anxiety in the lavender group. A meta-analysis of five studies involving 1, participants with anxiety diagnoses found Silexan lavender oil to be significantly superior to placebo in ameliorating anxiety symptoms independently of diagnosis. The study also found a tendency for greater clinical effect when analyzing separately generalized anxiety disorder patients in comparison with all other diagnosis. Safety When lavender teas and extracts are taken by mouth, they may cause headache, changes in appetite, and constipation. Using lavender supplements with sedative medications may increase drowsiness. Amsterdam JD, Li Y, Soeller I, et al. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita chamomile extract therapy for generalized anxiety disorder. Bae H, Bae H, Min BI, et al. Efficacy of acupuncture in reducing preoperative anxiety: a meta-analysis. Evid Based Complement Alternat Med. Braun LA, Stanguts C, Casanelia L, et al. Massage therapy for cardiac surgery patients—a randomized trial. J Thorac Cardiovasc Surg. Chen KW, Berger CC, Manheimer E, et al. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. Cuijpers P, Sijbrandij M, Koole S, et al. Psychological treatment of generalized anxiety disorder: a meta-analysis. Clin Psychol Rev. Donelli D, Antonelli M, Bellinazzi C, et al. Effects of lavender on anxiety: A systematic review and meta-analysis. Edwards MK, Rosenbaum S, Loprinzi PD, et al. Differential experimental effects of a short bout of walking, meditation, or combination of walking and meditation on state anxiety among young adults. Am J Health Promot. Errington-Evans N. Acupuncture for anxiety. CNS Neurosci Ther. Generoso MB, Soares A, Taiar IT, et al. Lavender oil preparation Silexan for treating anxiety: an updated meta-analysis. J Clin Psychopharmacol. Ghaeli P, Solduzian M, Vejdani S, et al. Comparison of the effects of melatonin and oxazepam on anxiety levels and sleep quality in patients with ST-segment-elevation myocardial infarction following primary percutaneous coronary intervention: A randomized clinical trial. Ann Pharmacother. González-Valero G, Zurita-Ortega F, Ubago-Jiménez JL, Puertas-Molero P. Use of meditation and cognitive behavioral therapies for the treatment of stress, depression and anxiety in students. A systematic review and meta-analysis. Int J Environ Res Public Health. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. Hansen MV, Halladin NL, Rosenberg J, et al. Melatonin for pre- and postoperative anxiety in adults. Cochrane Database of Systematic Reviews. Hoge EA, Guidos BM, Mete M, et al. Effects of mindfulness meditation on occupational functioning and health care utilization in individuals with anxiety. J Psychosom Res. Impellizzeri P, Vinci E, Gugliandolo MC, et al. Premedication with melatonin vs midazolam: efficacy on anxiety and compliance in paediatric surgical patients. Eur J Pediatr. Keefe JR, Mao JJ, Soeller I, et al. Short-term open-label chamomile Matricaria chamomilla L. therapy of moderate to severe generalized anxiety disorder. Krisanaprakornkit T, Sriraj W, Piyavhatkul N, et al. Meditation therapy for anxiety disorders. Lang EV, Berbaum KS, Faintuch S, et al. Adjunctive self-hypnotic relaxation for outpatient medical procedures: a prospective randomized trial with women undergoing large core breast biopsy. Mizrahi MC, Reicher-Atir R, Levy S, et al. Effects of guided imagery with relaxation training on anxiety and quality of life among patients with inflammatory bowel disease. Psychol Health. Mortazavi SH, Khaki S, Moradi R, et al. Effects of massage therapy and presence of attendant on pain, anxiety and satisfaction during labor. Arch Gynecol Obstet. Montero-Marin J, Garcia-Campayo J, Pérez-Yus MC, Zabaleta-Del-Olmo E, Cuijpers. Meditation techniques v. relaxation therapies when treating anxiety: a meta-analytic review. Psychol Med. Ozkaraman A, Dügüm O, Yılmaz HO, et al. Aromatherapy: The effect of lavender on anxiety and sleep quality in patients treated with chemotherapy. Clin J Oncol Nurs. Pan YQ, Yang KH, Wang YL, et al. Massage interventions and treatment-related side effects of breast cancer: a systematic review and meta-analysis. Int J Clin Oncol. Perry R, Terry R, Watson LK, et al. Is lavender an anxiolytic drug? A systematic review of randomised clinical trials. Pittler MH, Ernst E. Kava extract versus placebo for treating anxiety. Rosen J, Lawrence R, Bouchard M, et al. Massage for perioperative pain and anxiety in placement of vascular access devices. Adv Mind Body Med. Sarris J, Panossian A, Schweitzer I, et al. Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence. Eur Neuropsychopharmacol. Request Appointment. Herbal treatment for anxiety: Is it effective? Products and services. Is there an effective herbal treatment for anxiety? Answer From Brent A. With Brent A. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Natural medicines in the clinical management of anxiety. Natural Medicines. Accessed Feb. Passion flower. German chamomile. Lemon balm. FDA issues consumer advisory for dietary supplements containing kava. National Institutes of Health Office of Dietary Supplements. Bystritsky A. Complementary and alternative treatments for anxiety symptoms and disorders: Herbs and medications. Mixing medications and dietary supplements can endanger your health. Food and Drug Administration. Dietary supplements: What you need to know. Using dietary supplements wisely. National Center for Complementary and Integrative Health. Bauer BA expert opinion. Mayo Clinic, Rochester, Minn. See also Anxiety disorders Cognitive behavioral therapy Anxiety and diet Depression and anxiety: Can I have both? Fatigue Generalized anxiety disorder Mental health: Overcoming the stigma of mental illness Mental health Mental illness in children: Know the signs Mindfulness exercises Muscle pain Psychotherapy Shortness of breath Sleep disorders Stress symptoms Sweating and body odor Tachycardia Test anxiety: Can it be treated? Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. 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| Alternative Treatments for Anxiety Disorder | Meditation, yoga, and breathing are a few techniques that can help with relaxing. Behaviour therapy A major component of behaviour therapy is exposure. Magnesium —a mineral found in foods like whole grains, leafy greens, and milk—plays a role in brain function, resulting in a potential effect on anxiety. Actions for this page Listen Print. International Patients. |
| Complementary and Alternative Medicine | Some evidence supports Alternative anxiety management use of CBD products manqgement help Appetite suppressants with metabolism boost anxiety symptoms, but Alternative anxiety management anxirty not been a large managwment of Alternafive on CBD and anxiety disorders. Additionally, the website utilizes an AI-based application that runs in the background and optimizes its accessibility level constantly. Taking time to stretch daily could also help. Isr J Psychiatry Relat Sci. Relaxation techniques may reduce anxiety in individuals with chronic medical problems and those who are having medical procedures. Highlight Focus. |
| Actions for this page | These include:. Was this page helpful? How to Reduce Anxiety Right Here, Right Now Medically reviewed by Matthew Boland, PhD. More robust research is needed to say for certain, but some studies have also shown that daily intake of vitamin B6 helps reduce a range of premenstrual syndrome PMS symptoms , particularly PMS-related anxiety. They can come in:. |
Alternative anxiety management -
Find in topic Formulary Print Share. View in. Language Chinese English. Author: Alexander Bystritsky, MD, PhD Section Editor: Murray B Stein, MD, MPH Deputy Editor: Michael Friedman, MD Literature review current through: Jan This topic last updated: Nov 22, Many patients with anxiety disorders find that conventional treatments are insufficient and turn to complementary and alternative medicine CAM as an adjunct to or substitute for Western mental health care.
OVERVIEW Anxiety, when not addressed, can become excessive and cause stress to the body, contributing to, for example, heart disease, suicidality, and reduced quality of life [ ]. If not reduced through effective interventions, high anxiety can contribute to overall morbidity and decrease quality of life [ 5, ].
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NCCIH Clinical Digest for health professionals. Anxiety and Complementary Health Approaches: What the Science Says. Acupuncture Although some studies of acupuncture for anxiety have had positive outcomes, in general, many of the studies on acupuncture for anxiety have been of poor methodological quality or not of statistical significance.
What Does the Research Show? A review of 32 studies of acupuncture for anxiety found that although there have been some positive outcomes, the generally poor methodological quality, combined with the wide range of outcome measures used, number and variety of points, frequency of sessions, and duration of treatment makes drawing firm conclusions difficult.
A meta-analysis of 14 studies involving 1, participants on the efficacy of acupuncture in reducing preoperative anxiety found that acupuncture has a statistically significant effect relative to placebo or non-treatment controls, but the sample size was small.
The meta-analysis supports the possibility that acupuncture is superior to placebo for preoperative anxiety. Safety Acupuncture is generally considered safe when performed by an experienced practitioner using sterile needles.
Reports of serious adverse events related to acupuncture are rare, but include infections and punctured organs. Massage Therapy. A Cochrane review of 19 studies involving more than 1, participants found some evidence that massage might help with pain and anxiety in cancer patients, but the quality of the evidence was very low because most studies were small and some may have been biased , and findings were not consistent.
A systematic review and meta-analysis of 18 randomized controlled trials involving women with breast cancer did not find any significant effect of massage on anxiety. A randomized controlled trial of 60 cancer patients examined massage therapy for perioperative pain and anxiety in placement of vascular access devices and found that both massage therapy and structured attention proved beneficial for alleviating preoperative anxiety in these patients.
A randomized trial involving cardiac surgery patients found that massage therapy significantly reduced the pain, anxiety, and muscular tension and improved relaxation after cardiac surgery.
Findings from a randomized controlled trial of primiparous women with term pregnancy suggest that massage is an effective alternative intervention, decreasing pain and anxiety during labor. Safety Massage therapy appears to have few risks if it is used appropriately and provided by a trained massage professional.
Mindfulness Meditation. A systematic review and meta-analysis of 34 studies found that interventions based on cognitive-behavioral programs, self-reflection, and mindfulness-based approaches produce satisfactory and significant results in relation to the reduction of stress, anxiety, and depression in students.
A meta-analysis involving participants with anxiety disorders or high trait anxiety compared meditation techniques to relaxation therapies and concluded that meditation seems to be slightly more effective than relaxation in the treatment of anxiety.
The meta-analysis also found that meditation might also remain more effective at month follow-up. A randomized controlled trial examined whether a Transcendental Meditation TM program could increase EEG brain integration and positive affect, and decrease psychological distress in 96 school district staff.
The study found that TM participants had improved brain integration and positive affect and a reduction in psychological distress, including anxiety. A randomized controlled trial examined the effects of a single, short bout of aerobic exercise i.
The study found that meditation vs a brisk walk may be a preferred method of attenuating anxiety symptomology. A randomized controlled trial involving 57 participants with generalized anxiety disorder found that mindfulness meditation training was associated with a significantly greater decrease in partial work days and decrease in health care utilization.
A systematic review and meta-analysis of 47 trials with 3, participants found that mindfulness meditation programs had moderate evidence of improved anxiety. The reviewers concluded that clinicians should be aware that meditation programs can result in small to moderate reductions of multiple negative dimensions of psychological stress.
Safety Meditation is generally considered to be safe for healthy people. However, people with physical limitations may not be able to participate in certain meditative practices involving movement.
Relaxation Techniques. A meta-analysis of a total of 41 studies involving 2, participants with generalized anxiety disorder found some indications that cognitive-behavioral therapy was more effective than relaxation techniques over the long term.
A randomized trial of women undergoing large core breast biopsy found that adjunctive self-hypnotic relaxation decreased procedural pain and anxiety. A randomized controlled trial of 39 participants with inflammatory bowel disease found that those who received the relaxation-training intervention showed a statistically significant improvement in anxiety levels as compared to the control group.
Safety Relaxation techniques are generally considered safe for healthy people. People with serious physical or mental health problems should discuss relaxation techniques with their health care providers.
Natural Products. A randomized controlled trial involving participants with moderate to severe generalized anxiety disorder found that chamomile extract produced a clinical meaningful reduction in anxiety symptoms over 8 weeks.
Results from a randomized, double-blind, placebo-controlled efficacy and tolerability trial of chamomile extract in 57 patients with mild to moderate generalized anxiety disorder suggest that chamomile may have modest anxiolytic activity in patients with mild to moderate generalized anxiety disorder.
Safety There have been reports of allergic reactions, including rare cases of anaphylaxis, in people who have consumed or come into contact with chamomile products.
Interactions between chamomile and cyclosporine and warfarin have been reported, and there are theoretical reasons to suspect that chamomile might interact with other drugs as well. A systematic review found that kava may produce short-term improvements for anxiety, but is not a replacement for prolonged anti-anxiety use.
The reviewers noted that liver toxicity is especially possible if taken longer than 8 weeks. A randomized controlled trial involving 75 participants with generalized anxiety disorder concluded that standardized kava extract may be a moderately effective short-term option for the treatment of generalized anxiety disorder.
Safety The use of kava supplements has been linked to a risk of severe liver damage, according to the U. Food and Drug Administration.
However, a randomized controlled trial of 75 participants who received kava extract over a 6-week period found no significant differences across groups for liver function tests, nor any significant adverse reactions associated with kava administration. Long-term safety studies of kava are needed.
A randomized controlled trial found that melatonin showed sufficient anxiolytic effect in patients undergoing dental surgery without affecting cognitive and psychomotor functions.
A randomized clinical trial compared the effects of melatonin and oxazepam in the management of anxiety and insomnia on patients following primary percutaneous coronary intervention PCI. Results of the study suggest that melatonin may be more effective than oxazepam in improving the sleep quality and anxiety levels of patients with STEMI ST-Elevation Myocardial Infarction , and it could be considered a new alternative to benzodiazepines in this setting.
A Cochrane review of 12 studies involving participants found that melatonin compared to placebo, given as premedication, reduced preoperative anxiety measured 50 to minutes after administration and may reduce postoperative anxiety 6 hours after surgery.
The reviewers also found that melatonin may be equally as effective as standard treatment with midazolam in reducing preoperative anxiety. Safety Melatonin supplements appear to be safe when used short-term; less is known about long-term safety.
A systematic review and meta-analysis of a qualitative synthesis of data including 65 randomized controlled trials 7, participants and 25 non-randomized studies 1, participants , and a quantitative synthesis of data involving 37 randomized controlled trials 3, participants found that overall, oral administration of lavender essential oil was effective for anxiety, whereas for inhalation there was only an indication of an effect of reasonable size, due to the heterogeneity of available studies.
Lavender essential oil administered through massage appeared to be effective, but available studies were not sufficient to determine whether the benefit was due to a specific effect of lavender.
A randomized controlled trial examined the effects of lavender oil aromatherapy on anxiety and sleep quality in 70 patients undergoing chemotherapy and found a significant improvement in anxiety in the lavender group.
A meta-analysis of five studies involving 1, participants with anxiety diagnoses found Silexan lavender oil to be significantly superior to placebo in ameliorating anxiety symptoms independently of diagnosis. The study also found a tendency for greater clinical effect when analyzing separately generalized anxiety disorder patients in comparison with all other diagnosis.
Safety When lavender teas and extracts are taken by mouth, they may cause headache, changes in appetite, and constipation. Using lavender supplements with sedative medications may increase drowsiness. Amsterdam JD, Li Y, Soeller I, et al. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita chamomile extract therapy for generalized anxiety disorder.
Bae H, Bae H, Min BI, et al. Efficacy of acupuncture in reducing preoperative anxiety: a meta-analysis. Evid Based Complement Alternat Med. Braun LA, Stanguts C, Casanelia L, et al. Massage therapy for cardiac surgery patients—a randomized trial.
J Thorac Cardiovasc Surg. Chen KW, Berger CC, Manheimer E, et al. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. Cuijpers P, Sijbrandij M, Koole S, et al. Psychological treatment of generalized anxiety disorder: a meta-analysis.
Clin Psychol Rev. Donelli D, Antonelli M, Bellinazzi C, et al. Effects of lavender on anxiety: A systematic review and meta-analysis. Edwards MK, Rosenbaum S, Loprinzi PD, et al. Differential experimental effects of a short bout of walking, meditation, or combination of walking and meditation on state anxiety among young adults.
Am J Health Promot. Errington-Evans N. Acupuncture for anxiety. CNS Neurosci Ther. Generoso MB, Soares A, Taiar IT, et al. Lavender oil preparation Silexan for treating anxiety: an updated meta-analysis.
J Clin Psychopharmacol. Ghaeli P, Solduzian M, Vejdani S, et al. Comparison of the effects of melatonin and oxazepam on anxiety levels and sleep quality in patients with ST-segment-elevation myocardial infarction following primary percutaneous coronary intervention: A randomized clinical trial.
Ann Pharmacother. González-Valero G, Zurita-Ortega F, Ubago-Jiménez JL, Puertas-Molero P. Use of meditation and cognitive behavioral therapies for the treatment of stress, depression and anxiety in students. A systematic review and meta-analysis. Int J Environ Res Public Health. Goyal M, Singh S, Sibinga EM, et al.
Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. Hansen MV, Halladin NL, Rosenberg J, et al.
Clinical Guidelines, Scientific Website performance benchmarks, Info Cognitive skills development Patients: Anxiety and Complementary Health Approaches. Mamagement some Obesity awareness campaign of acupuncture for anxiety manageement Obesity awareness campaign positive outcomes, in general, many manxgement the studies on acupuncture for anxiety have been of poor methodological quality or not of statistical significance. In addition, because the research is extremely variable e. In some studies massage therapy helped to reduce anxiety for people with cancer or other comorbid medical conditions; however, other studies did not find a statistically significant beneficial effect. Little research has been done on massage for anxiety disorders, and results have been conflicting.
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