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Anxiety is a feeling of unease, such as worry or fear, that can range from mild to severe, depending on the person. Anxiety is a normal response to the obstacles life throws at us. However, anxiety that becomes overwhelming and affects your overall quality of life requires interventions.
If you are experiencing persistent anxiety, this is medically known as generalised anxiety disorder (GAD).
This means having regular or uncontrollable worries about many different things in your everyday life, according to mental health charity Mind.
Fortunately there are a number of different treatments that can help and normally a combination of treatments is recommended.
There is some evidence that natural remedies may help when taken as part of your overall treatment strategy.
Lemon balm – a lemon-scented herb that comes from the same family as mint – has produced some encouraging results.
In fact, lemon balm is a widely used treatment for sleeplessness, anxiety, and depression.
Sleeplessness, anxiety, and depression can feed off each other so effective remedies often involve targeting all three.
Research suggests lemon balm works by boosting GABA, a neurotransmitter that soothes stress.
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In one study, lemon balm extract was shown to help with mild to moderate anxiety and insomnia.
What’s more, researchers in a study found that a lemon balm supplement reduced symptoms of anxiety, depression, stress, and insomnia in people with a heart condition called angina.
First point of call for treating GAD
According to the NHS, if you have been diagnosed with GAD, you’ll usually be advised to try psychological treatment before you’re prescribed medication.
You can get psychological therapies like cognitive behavioural therapy (CBT) and applied relaxation on the NHS.
CBT is a talking therapy that can help you manage your problems by changing the way you think and behave.
“Applied relaxation focuses on relaxing your muscles in a particular way during situations that usually cause anxiety,” explains the NHS.
The technique needs to be taught by a trained therapist, but generally involves:
- Learning how to relax your muscles
- Learning how to relax your muscles quickly and in response to a trigger, such as the word “relax”
- Practising relaxing your muscles in situations that make you anxious.
“As with CBT, applied relaxation therapy will usually mean meeting with a therapist for a one-hour session every week for three to four months.
According to Mind, your doctor might offer to prescribe you medication to help manage some symptoms.
“Some people find it helpful to try talking treatments and medication at the same time, but medication shouldn’t be the only thing you’re offered,” explains the charity.
If you are going through a difficult time and need someone to talk to, you can call the Samaritans on 116 123.
You can get in touch with the Samaritans about anything that’s troubling you, no matter how large or small the issue feels.
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