According to the Social Phobia Social Anxiety Association, almost 7 percent of the general population suffers from some form of social anxiety or social phobia. Simply stated, social anxiety is the fear of being in social situations, the fear of having to interact with people or the fear of being judged by others. While supplements should not be used in place of prescription anxiety medication or taken without your doctor's advice, some supplements may lessen the effects of this disorder.
L-Theanine
According to a January 2007 study by Nagoya University Department of Psychology researchers in the journal "Biological Psychology," L-theanine is an amino acid that is found in green tea leaves which has shown promise in decreasing stress and anxiety responses in laboratory studies. According to Dr. Ray Sahelian, it seems that individuals who take this supplement show more alpha brain wave activity, indicated that it may promote a relaxed state of mind. This may make it useful for decreasing anxiety in social situations as it might help you to relax. It is available as an isolated supplement in tablet and capsule form, and can be purchased in most drug and health stores.
Valerian
According to the University of Maryland Medical Center, valerian has been used for almost two thousand years to relieve anxiety, restlessness and tension. Valerian is a popular herbal supplement commonly recommended by herbalists for its anxiety-relieving, sleep-promoting properties. Valerian may have a relaxing, sedative effect on the brain because it stimulates the production of gamma aminobutyric acid, a neurotransmitter which helps to calm anxiety. Although scientific studies have been mixed, taking a valerian supplement may help you to handle social situations more easily since it can help you to feel more relaxed.
Passion Flower
Passion flower has been used in traditional and herbal medicines for many years due to its calming, sedative effects. According to the National Center for Health and Wellness Social Anxiety Guide, the anti-anxiety compounds in passionflower known as flavonoids may make passion flower a useful supplement for use in combating symptoms of social anxiety. It can also help your muscles to relax when you feel tense, a common symptom of anxiety in social situations.
Chamomile
Chamomile is another popular herbal supplement, available in both tea and essential oil form. It has been used to calm nervous tension, promote sleep and relieve anxiety in traditional medicines. According to the National Center for Health and Wellness Social Anxiety Guide, chamomile may help to promote a feeling of relaxation and calmness, which can possibly help in alleviating anxiety symptoms in social situations. Chamomile is generally safe for most people; however, it should not be used when driving or in combination with other sedatives.
References
- National Center for Health and Wellness Social Anxiety Guide: Chamomile
- "Biological Psychology"; L-Theanine Reduces Psychological and Physiological Stress Responses; K. Kimura, M.Ozeki, L.R. Juneja and H. Ohira; January 2007
- Dr. Ray Sahelian: L-Theanine
- University of Maryland Medical Center: Valerian
- National Center for Health and Wellness Social Anxiety Guide: Passion Flower
