March 27, 2025
Julia Lopez
Dr. Arif Noorbaksh
If you're facing chronic and persistent anxiety some home remedies may help, but treatments like therapy or therapy in combination with medication are proven to be more effective.
You might be curious about over-the-counter remedies for anxiety and stress, and there are important things to note. First, anxiety remedies available over-the-counter will not be as effective as professional mental health care and are not an appropriate alternative when significant anxiety symptoms disrupt your life. Therapy and psychiatry are the most effective ways to manage anxiety and other mental health conditions. In fact, therapy combined with psychiatric treatment often leads to better results for those who struggle significantly with anxiety.
Furthermore, because anxiety medications require a medical provider’s oversight, they are only available through prescription.
That said, some over-the-counter (OTC) remedies and supplements may help you feel more calm. Learning more about these options can offer some support when navigating ways to cope with stress and overwhelm.
It’s important to know that unlike medications, supplements do not undergo the same rigorous testing and scrutiny. This means brands vary widely in quality. Additionally, shelves of drugstores and pharmacy sections at your local grocery store are filled with numerous brands and blends, some more effective than others. Supplements may also interact with prescription medications or be contraindicated for you for various reasons, such as allergies, pregnancy, breastfeeding, or other health conditions. It is always important to consult with a medical provider regarding supplements.
This simple guide to over-the-counter anxiety options includes seven choices that may bring you results. Just remember that the most effective anxiety treatments will be found by talking to a mental health care professional.
Anxiety remedies that are over-the-counter will not be as powerful nor as rigorously tested as prescription medications and therapy. Therapy, especially in combination with medication, is known to be an effective and evidence-based practice to treat anxiety. However, some OTC options can complement these main treatment methods.
More research is needed to establish how effective supplements are, but if you use them properly, they are generally a low-risk option.
Magnesium is a vitamin that helps manage nerve and muscle cell function, cardiovascular function, and it is known to support [relaxation](https://www.webmd.com/sleep-disorders/features/magnesium-glycinate-sleep). It can be found in leafy green vegetables, legumes, nuts, seeds, and whole grains. Aside from supporting regular cell function, magnesium may also support your moods and emotions because as it promotes improving sleep, getting a good night’s sleep may also decrease feelings of anxiety. Studies show magnesium may be a good option for mild anxiety, and may be helpful if anxiety is a symptom of premenstrual syndrome.
Omega-3 fatty acids are great for your health for many reasons, and they are naturally occurring in fish and certain plant sources like nuts and seeds. Omega-3 fatty acids have been found to be helpful when it comes to the management of medical conditions and mental illnesses, and they can specifically help reduce inflammation and anxiety, particularly among young adults.
L-theanine is one of several amino acids, and this amino acid has commonly been promoted for its potential calming effects. L-theanine is frequently found in teas. Research shows that L-theanine can elevate levels of GABA, dopamine, and serotonin, promoting relaxation and reducing anxiety levels. Research has shown that L-theanine may be highly effective at promoting relaxation without causing drowsiness, making it a great way to combat anxiety without becoming tired.
Vitamin D, the sunshine vitamin! Yes, you need to get adequate levels of Vitamin D to maintain your mood and also to process other important minerals like calcium. Though research is somewhat inconsistent, what is known is that Vitamin D plays an important part in neuro-function and supporting healthful brain activity and moods. Ensuring adequate levels of Vitamin D may help alleviate anxiety symptoms.
B vitamins are essential for many bodily functions, including the production of neurotransmitters that regulate mood. Low levels of certain B vitamins, like B12 and B6, have been linked to increased anxiety and depression. A B-complex supplement might help manage anxiety symptoms by supporting overall mental health.
A cup of hot herbal tea is a great way to reduce stress. Herbal teas are typically not caffeinated, and some are made from flowering plants believed to reduce stress. Taking lavender orally, or using lavender for aromatherapy, may also be very effective at reducing feelings of anxiety. Lavender has been used in medicinal remedies for centuries and is well-known for its fragrance and color. Several trials have shown that lavender can be a great way to reduce minor symptoms of anxiety, and it may help with insomnia, too. Chamomile is a flowering plant, and it is very commonly found in teas. Chamomile essential oil, which is extracted from the plant itself, has also long been used for its anti-inflammatory and calming properties. Chamomile can help reduce the effects of anxiety, but generally, its impact is only modest, and more research is needed. Valerian, like chamomile, is also a flowering plant that is widely used as an herbal supplement and can be very effective at treating insomnia. Studies have shown mixed results regarding its effectiveness when it comes to treating anxiety, but if you have insomnia-related anxiety, this herb may be largely beneficial for you. Some studies have suggested that valerian does reduce anxiety and stress, but more research is needed.
Ashwagandha is an adaptogenic herb that helps manage stress by balancing cortisol levels. Research shows Ashwagandha can help reduce cortisol levels and decrease inflammation. Reducing inflammation and managing elevated cortisol levels can decrease anxiety. It has been used traditionally to support overall mental health and reduce anxiety.
While SSRIs (selective serotonin reuptake inhibitors) are commonly prescribed for anxiety, they are not the only option. Dr. Arif Noorbaksh, a Psychiatrist in Texas with extensive experience in prominent facilities throughout the state, has also served as a medical leader for practices specializing in hard-to-treat depression, chronic anxiety, and PTSD.
Through his work with these patients, Dr. Noorbaksh understands that another quick prescription won't cut it if someone has tried medication before. He will collaborate with you to find the right combination of prescription, therapy, and lifestyle changes to create meaningful, lasting change.
Some people find counseling with a psychotherapist (Licensed Professional Counselor or Licensed Clinical Social Worker) along with lifestyle changes such as improved sleep hygiene, diet, and exercise sufficient to develop the coping skills they need to tackle anxiety and thrive. Many find that medication, in combination with seeing a counselor, most supportive. Therapath Mental Health offers both.
At Therapath Mental Health, we understand that treating anxiety requires a multifaceted approach. Our practice, based in Texas, offers telehealth services and takes insurance, ensuring accessible, high-quality care. Our group practice includes both Psychiatrists and Therapists who work together to provide more optimal and comprehensive care. Our patients often have experience seeing a psychiatrist and like to advocate for their own care, making our collaborative approach ideal.
Whether you're dealing with anxiety, depression, or PTSD, our team is here to help you navigate your mental health journey. We offer therapy, medication management, and support for lifestyle changes that can enhance your treatment outcomes. With unlimited access to mental health services right from home, you can receive the care you need without the rush, ensuring that your treatment is thorough and personalized.
The process begins with scheduling your first appointment. Your mental health professional will work with you to adjust your treatment plan as needed, until you find what’s right for you. Any necessary medications will be prescribed by your provider. If you're ready to feel like yourself again, Therapath Mental Health is here for you.
When it comes to treating your anxiety with over-the-counter options, it's important to note that there is no such thing as over-the-counter anxiety medication. Anxiety medications directly affect brain chemistry and can only be obtained through a prescription. However, there are over-the-counter remedies, like herbs, vitamins, and supplements, that are widely available and have been cited for their ability to help with anxiety symptoms. It’s important to consider, though, how they might interact when paired with other treatment options like therapy and prescription medication.
Magnesium, L-theanine, omega-3 fatty acids, and ashwagandha have especially been noted for their ability to impact symptoms of anxiety and reduce stress, and these supplements are also highly accessible and can be found in most pharmacies or convenience stores. Always consult your provider before trying any new vitamins or supplements, especially if you are taking other medications.
Sometimes, over-the-counter remedies like these may not be enough to get you back on your feet. In this case, professional mental health care may be beneficial. Therapath Mental Health is here to help.
