Top Five Natural Supplements for Anxiety

Anxiety is one the most frequent concerns that I face in my practice. While therapy and medication can be effective, I like to leverage natural supplements to bolster the overall efficacy of the treatment plan. Here are my top five natural supplements that I leverage to accomplish better results.

1. L-Theanine

L-Theanine is an amino acid commonly found green tea extract. L-Theanine works by increasing the production of neurotransmitters like serotonin, dopamine, and GABA. Many studies show that L-Theanine can help reduce anxiety symptoms by enhancing focus and attention while promoting a sense of tranquility. It can be particularly useful for people dealing with stress in work or social situations. For a mild yet effective calming effect, L-Theanine is a top contender.

2. Lavender

Lavender is well-known for its calming properties, and its use as a natural remedy for anxiety has been supported by studies. The essential oil of lavender has been shown to reduce feelings of anxiety and stress in both clinical settings and everyday life. In fact, studies have found that inhaling lavender essential oil or using it in aromatherapy can help reduce symptoms of anxiety and promote relaxation. Lavender supplements are also available in pill or capsule form, which may provide a more consistent and long-lasting effect.

3. Magnesium

Magnesium is an essential mineral that plays a role in hundreds of biochemical processes in the body. It’s known for its ability to support muscle function and bone health, but it also has a calming effect on the nervous system. Supplementing with magnesium may reduce the body’s physical response to stress and promote relaxation by regulating the production of stress hormones. It can also improve sleep quality, which is often disturbed in anxious individuals. For those dealing with both physical tension and anxiety, magnesium can offer a dual benefit.

4. Ashwagandha

Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It’s known for its ability to help the body cope with stress and restore balance. Studies have shown that ashwagandha can reduce cortisol levels, the hormone responsible for stress, and improve overall resilience to anxiety. The herb works by regulating the body’s stress response, which can lead to a calmer and more balanced mood.

5. Valerian Root

Valerian root has a long history of use as a natural remedy for anxiety, insomnia, and stress. It is most commonly known for its ability to promote relaxation and improve sleep. Valerian works by increasing GABA (gamma-aminobutyric acid) levels in the brain, which helps reduce neural activity, leading to a calming effect. Many people find that taking valerian root in the evening helps them unwind, reduce stress, and enjoy a more restful night. It’s a great option for those whose anxiety interferes with their ability to sleep.

Conclusion

In my integrative psychiatric practice, I leverage these five natural supplements to combat anxiety. My clients love them because these supplements can offer a valuable complement to the traditional anxiety treatments, providing relief without the side effects of psychiatric medications. If you would like to harness some of these supplements in your struggle against anxiety, please reach out. With the right approach and the right supplement, we can reach a calmer, more peaceful state of mind.

SAMe: The Nature’s SSRI

Many people struggle with mood disorders, stress, or even conditions like depression and anxiety. In the search for natural ways to improve mental health, one compound that has gained attention is S-adenosylmethionine, or SAMe for short. But what exactly is it, and how does it help achieving our mental well-being?

What is S-adenosylmethionine (SAMe)?

SAMe is a naturally occurring compound found in every cell of the body. It’s involved in many vital processes, including the production of neurotransmitters—chemical messengers that help brain cells communicate with one another. These neurotransmitters, such as serotonin, dopamine, and norepinephrine, are crucial for regulating mood, emotion, and even cognitive function.

SAMe is produced in the body from an amino acid called methionine, which we get from foods like meat, fish, and some plant-based sources. While SAMe is made naturally, there are times when the body’s levels of this compound might be lower than ideal—especially in cases of mental health conditions like depression.

How SAMe Can Help Mental Health

1. Improving Mood: One of the most well-known benefits of SAMe is its potential to lift mood and help alleviate symptoms of depression. Research has shown that SAMe supplementation can help increase levels of key neurotransmitters that affect mood, including serotonin and dopamine. These chemicals play an essential role in regulating our emotions, and when they're in balance, they can contribute to feeling more positive and stable.

2. Supporting the Body’s Stress Response: Chronic stress can take a toll on mental health, leading to feelings of anxiety, irritability, and even burnout. SAMe has been shown to help regulate the body’s response to stress by supporting the production of compounds that reduce inflammation and improve overall brain function. This can lead to a better ability to cope with daily stressors.

3. Reducing Symptoms of Depression: Several studies have suggested that SAMe can be as effective as prescription antidepressant medications for some people with depression. Since SAMe works by increasing the activity of mood-regulating neurotransmitters, it may help improve symptoms of low mood, sadness, and even loss of interest in activities. This makes it a potential natural option for those who prefer to avoid pharmaceutical treatments.

4. Cognitive Function: SAMe is involved in several processes that are important for brain health, including the formation of the “mood” neurotransmitters and supporting the body's methylation pathways (which influence gene expression). Some research suggests that SAMe may even help protect cognitive function, which is crucial for mental clarity, memory, and focus, especially as we age.

5. Supporting Liver Health: The liver is a critical organ in detoxification and the breakdown of toxins, including medications and alcohol. SAMe has been studied for its ability to support liver health and regeneration. By supporting liver function, SAMe helps clear out toxins that may have a negative impact on brain chemistry, which could in turn improve mental health.

Who Can Benefit from SAMe?

SAMe may be especially beneficial for individuals who experience:

• Mild to moderate depression

• Anxiety or stress-related disorders

• Mood fluctuations or irritability

• Cognitive difficulties or brain fog

However, it’s important to note that while SAMe has shown promise in helping with these mental health issues, it should not be used as the cure for your mental health symptoms. But it poses itself as one of the effective treatment modalities, especially for those looking for more natural means of treatment.

Are There Any Side Effects?

Generally, SAMe is considered safe when taken at recommended doses. However, some people may experience mild side effects such as nausea, headaches, or digestive discomfort. For those with bipolar disorder, there is a risk that it may trigger manic episodes. As a psychiatrist with experience in leveraging natural supplements, I have helped many patients harness this amazing natural supplement while mitigating unwanted adverse effects.

Conclusion

As a “natural psychiatrist” SAMe is one of the natural supplements that I like to keep in my armamentarium. By boosting levels of mood-regulating neurotransmitters and supporting other brain functions, it has shown potential in reducing symptoms of depression, improving mood, and even enhancing cognitive function. If you are looking for an effective natural supplement to improve your mental health symptoms, SAMe might be worth exploring. As a psychiatrist, I am dedicated to help you achieve the best of your mental health, and SAMe could play an important role in the process.

Five Traits of a Good Psychiatrist

We are always looking for good psychiatrists. Translation: there are not many good psychiatrists out there.

But do you know what to look for in a good psychiatrist?

Here are five traits that you should be looking for in a good psychiatrist so that you can spot one when you see one.

A good psychiatrist will see you as a person and not as symptoms to be treated

How do you know whether your psychiatrist sees you as a person rather than a collection of symptoms that need to be medicated? They will show genuine interest in you and ask many questions just as when we meet someone new, we ask lots of questions!

They will ask about your childhood, occupation, relationships, beliefs, hobbies and dreams... Questions that you may not think that a psychiatrist would or should ask. Questions that may not seem "clinical". This shows their curiosity about you as a person.

And a good psychiatrist will not ask these questions purely out of curiosity. They know that asking these questions will yield to a more comprehensive picture of you as a person. This leads to a higher chance of more accurate diagnosis and effective treatment plan.

A good psychiatrist will frequently express empathy

When you sit in front of a psychiatrist, you will have to share things that you would otherwise never share in front of another human being. A good psychiatrist will not withhold empathetic statements.

They will say things like, “I am sorry that happened to you”, “that must have been really hard", "let's get you better".

A psychiatrist who does not express empathy will feel like a cold and distant examiner who is in the same room with you, but is not really with you.

Opening up to another human being about your difficult experiences can be deeply therapeutic or traumatic depending on how empathetic that person is. A good psychiatrist will be embody empathy.

A good psychiatrist will let you be in control instead of taking control from you.

For most people, seeing a psychiatrist is the last resort. Why? Because becoming emotionally and psychologically naked in front of another can feel like handing over control to that person. Hence it takes tremendous courage and resolve to see a psychiatrist.

A good psychiatrist understands this dynamic and what it is like to sit on the other side. Even more importantly, a good psychiatrist will put you back in control because they understand that clients, not psychiatrists are the boss of their mental health.

Here's an illustration. You are driving to a place with your friend. Though you've never been there your friend knows the place. So your friend is giving you directions on how to get there. But since you are the one who is driving and it's your car, ultimately you get to make the decision.

That is exactly how it should be with your mental health. A good psychiatrist will respect your autonomy and keep you in the driver's seat. The psychiatrist is simply an expert advisor, who makes sound mental health advise sitting next to you in the passenger seat.

A good psychiatrist will be open to your feedback and suggestions

If the psychiatrist really believes that you are the boss of your mental health, then they will give ear to your feedback and suggestion.

In psychiatric treatment most of the clinical information that your psychiatrist needs come from you. So your feedback about how the medication or therapy is working or not working is an invaluable data point necessary for the best outcome.

And sometimes you may have a specific treatment in mind that you would like to give a try. A good psychiatrist will be open minded and be willing to consider your suggestion rather than letting their ego dictate the decision making process. As a psychiatrist, I can tell you this is easier said than done!

A good psychiatrist is well-rounded and integrative in their approach

There is abundant research data that shows that psychiatric meds should not be the first-line treatment for most mental illnesses. In severe cases like schizophrenia and bipolar disorder, psych meds play a crucial role. However, when it comes to mild to moderate depression, anxiety, PTSD, OCD, ADHD there are many non-medication options that are equally effective and more sustainable than the medications, especially in the long run.

So find someone who is well-rounded in both medication and non-medication options. Someone who seeks to uncover and treat the underlying cause rather than providing a short-term quick fix solutions.

The field of psychiatry is increasingly becoming more holistic and integrative. A good psychiatrist will treat the whole person with every effective means available.

Conclusion

I hope this article gave you some idea of what a good psychiatrist may look like. Though I do not always do it perfectly, I try to practice these five traits with all of my clients. If you are needing to see a psychiatrist, please feel free to email me.

Three Morning Routines to Improve Your Mental Health and Productivity

Exercise

Studies have shown over and over again that regular exercise outperforms psychiatric medications in terms of the reduction in anxiety, poor concentration, and irritable or sad mood. Exercise causes our body to release the very same neurotransmitters that the medications artificially cause - Serotonin, Dopamine and Norepinephrine. A dose of exercise is literally a dose of all the best psychiatric medications combined all without any side effects. Plus, it boosts confidence and motivation by at least 40%. It’s so worth it.

Meditation

Meditation is simply a mind-body practice that allows your mind to focus and achieve a state of calmness and mental clarity. Before you start your day, spend just five minutes of your time just focusing on your breath. Take deep breaths while thinking about a positive quality or an idea from your favorite Scripture verse. This practice, if done on a regular basis will reduce anxiety, increase mental sharpness, and improve sleep.

Setting Goals

Setting goals is a good routine that can immediately follow your meditation. Through meditation you clear up the fogginess in your brain and with sharpened mind you write down the tasks that you need to accomplish today. Write them down as they come to your mind. Once you have written them all down, highlight the ones that you really want to accomplish today. This process helps to reduce the working memory burden in your brain - you are not constantly thinking about what needs to be done and feeling anxious that you might miss something. By highlighting what you want to accomplish today, you are priming your brain to be goal-oriented. Goal-orientedness stimulates our prefrontal cortex which allows us to do high executive functioning tasks.

The Order Matters

This order of starting with exercise to meditation then setting the goals for the day is important. In the early morning it is difficult to immediately engage the mind in a deep and mindful way. So you work your way up from your feet which you use to exercise to your brain where the success of your day hinges on. By increasing the heart rate and blood flow to the major organs including the brain, you prime your brain for a more complex level of functioning such as meditation. Through meditation you bring calmness to your brain networks which is then optimized for analyzing, prioritizing and planning for the rest of your day.