Anxiety: treatments and remedies

Drinking a glass of warm milk really works, and at any time of day. It's great with a little added malt or honey, too. Milk contains tryptophan, an amino acid used in the production of the brain chemical serotonin, which enhances feelings of wellbeing. Bananas and turkey are also rich in tryptophan.

Hops, which give beer its distinctive flavour, have a long history as a sedative. Place 2 teaspoons of the dried herb in a cup of very hot water and drink up to 3 cups a day of this ‘anti-anxiety’ tea.

Flowers used to make relaxing teas are Seville (bitter) orange blossom, lavender and lime tree. Any of these sweetly scented teas taken at bedtime will help to encourage a good night's sleep. Passionflower can also be used to relieve anxiety; it is particularly soothing as a settling tea, taken at bedtime.

Research suggests that the active ingredients in the herb valerian attach to the same receptors in the brain that are affected by the anti-anxiety drug diazepam, better known as Valium. Choose a supplement that contains a standardised extract of valerenic acid. Take according to manufacturer's instructions. (Caution: Valerian may cause headaches in certain individuals. Do not exceed the recommended quantities or take for long periods of time.)

Take a B-complex multivitamin each day. Studies show that B vitamins are natural stress-reducers – the body requires vitamin B6 to make serotonin, for example – and not getting enough of the vitamins can contribute to anxiety.

Homeopathic medicines may help you beat symptoms of emotional anxiety. One small clinical trial has found that a blend of Ignatia, Asafoetida and Valeriana was effective in treating anxiety. Visit a homeopath for advice.

Some studies show that magnesium deficiency can worsen a stress reaction and that actually feeling anxious can deplete magnesium levels, creating a vicious cycle of cause and effect. Taking magnesium may help to reduce symptoms.

Improve your resistance to stress and anxiety with Siberian ginseng. Traditionally used in Eastern medicine, it is believed to support the adrenal glands and help the body adapt to physical and emotional stress. Look for a supplement that contains a standardised extract of eleutheroside (the primary active ingredient in ginseng).

Regulating your breath can help to bring your anxiety swiftly under control. To slow and deepen your breathing, sit down, put one hand over your abdomen and slowly inhale so that your belly expands under your hand but your shoulders do not rise. Hold your breath for 4 or 5 seconds, then very slowly exhale. Repeat until you feel calmer.

To further relieve anxiety and stress, simply place a drop of lavender essential oil on a handkerchief or tissue and hold it to your nose to inhale as often as desired. Alternatively, dab a little oil on our temples and forehead and sit quietly for a few minutes.

A warm bath is one of the most pleasant and reliable ways to soothe your senses. To enhance its effects, add some lavender oil to the tub and soak to your heart's content.

Repeat a statement to yourself often enough and you'll start to believe it. This is useful for dealing with life's challenges. Try these–or make up some of your own.